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Training Log Archive: DarthBalter

In the 7 days ending May 10, 2013:

activity # timemileskm+m
  trail run1 1:21:17 10.63(7:39) 17.1(4:45) 270
  road run2 1:07:05 9.01(7:27) 14.5(4:38) 230
  strides1 25:00 3.11(8:03) 5.0(5:00) 10
  stretching2 24:00
  ◪1 16:18 1.86(8:45) 3.0(5:26) 8014 /16c87%
  Total7 3:33:40 24.61 39.6 59014 /16c87%
  [1-5]5 3:09:40
averages - sleep:7.7 weight:160.5lbs

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SaSuMoTuWeThFr

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

road run warm up/down 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km
shoes: Inov8 Oroc 280

before and after the Sprint
3 PM

◪ race (Sprint - Red) 16:18 [5] ** 3.0 km (5:26 / km) +80m 4:48 / km
spiked:14/16c shoes: Inov8 OROC280 (2012)


Sprint Red - Splits

Tuesday May 7, 2013 #

2 PM

strides (10x100/100) 25:00 intensity: (10:00 @2) + (10:00 @3) + (5:00 @4) 5.0 km (5:00 / km) +10m 4:57 / km
slept:8.0 shoes: Adidas Kanadia Trail II

Sunday May 5, 2013 #

4 PM

trail run long (easy-MP) 1:21:17 intensity: (2:32 @2) + (58:07 @3) + (20:38 @4) 17.1 km (4:45 / km) +270m 4:24 / km
ahr:153 max:164 slept:8.0 weight:160lbs shoes: Adidas Supernova Light 6

5 long horse loops in Forest Park: 14:59 (151), 14:40 (152), 14:28 (155), 14:23 (155), 14:18 (157). Legs felt better than yesterday, started easy, and picked up ever so slightly on every loop. Nice, close to perfect running weather, sunny, ~60 F, breeze.
5 PM

stretching warm up/down (legs and lower back) 12:00 [0]

Saturday May 4, 2013 #

7 PM

road run tempo (easy-MP-T) 47:05 intensity: (32 @1) + (2:19 @2) + (28:59 @3) + (15:15 @4) 10.5 km (4:29 / km) +150m 4:11 / km
ahr:154 max:165 slept:7.0 weight:161lbs shoes: Adidas Adizero Adios 2

4 x Park Lane in Forest Park, good effort but not without muscle pain: 10:06, 10:02, 9:54, 9:48. Nice cool evening, ~55F
8 PM

stretching warm up/down (legs and lower back) 12:00 [0]

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