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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 30 days ending Nov 30, 2004:

activity # timemileskm+m
  ◪3 3:48:53 14.11(16:14) 22.7(10:05) 93039 /49c79%
  trail run3 3:03:53 23.61(7:47) 38.0(4:50) 445
  road run3 1:41:30 14.04(7:14) 22.6(4:29) 150
  strength workout2 1:00:00
  intervals2 19:07 2.86(6:41) 4.6(4:09)
  Total11 9:53:23 54.62 87.9 152539 /49c79%
averages - sleep:7.9

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Sunday Nov 28, 2004 #

◪ (control hanging) 57:23 [2] 4.5 km (12:45 / km) +195m 10:29 / km
slept:5.0

@Trout Brook

Wednesday Nov 17, 2004 #

strength workout (TG - quads & upper body) 30:00 [2]
(sick)

cold is taking over my training, I have to stop training for a week or 10 Days

Sunday Nov 14, 2004 #

◪ (local race) 1:07:15 [4] 8.0 km (8:24 / km) +340m 6:56 / km
spiked:2/12c slept:6.0

I kept thinking: Gary was laughing up there watching me navigating today. I felt great running over the snow. total errors - a lot, the funniest thing was that I always knew were I was, second gessing myself and taking wrong turn. I had a lot of fun today.

Red - Splits

Saturday Nov 13, 2004 #

trail run (easy run + strides) 1:11:43 [3] 14.5 km (4:57 / km) +150m 4:42 / km
slept:10.0

@ Forest Park with Boris, Sergei did T run - same distance (9km) + 10x120/130

Friday Nov 12, 2004 #

strength workout (upper body, quads) 30:00 [2]
slept:10.0

skipped easy commute run - rain

Wednesday Nov 10, 2004 #

road run (easy run) 28:55 [3] 6.4 km (4:31 / km) +60m 4:19 / km
ahr:149 max:158 slept:9.0

to Victory Field and back

intervals (cruise intervals) 15:23 [4] 3.6 km (4:16 / km)
ahr:159 max:166

3x1000/200 - 3:50, 3:49, 3:53 felt good, minor difficulty with cold air

Tuesday Nov 9, 2004 #

road run (comute - easy) 36:05 [3] 8.1 km (4:27 / km) +45m 4:20 / km
ahr:152 max:163 slept:8.0

Sunday Nov 7, 2004 #

◪ (vetting) 1:13:00 [2] 6.0 km (12:10 / km) +225m 10:15 / km
ahr:120 max:163 spiked:16/16c slept:6.0

@ Trout Brook Valley in CT fo 11/27 meet

◪ (training) 31:15 [5] 4.2 km (7:26 / km) +170m 6:11 / km
ahr:162 max:184 spiked:21/21c

short course training using streamers we just hung.
full effort - hesitated for ~ 2 min total - could not see our brown tape - no errors, Sergei ran it in 28:30

Saturday Nov 6, 2004 #

trail run (easy+strides) 1:03:15 [3] 13.0 km (4:52 / km) +160m 4:35 / km
ahr:151 max:162 slept:8.0

to FP + 4 loops + 10x100/100, than back home (with Sergei)

Thursday Nov 4, 2004 #

road run (commute - easy) 36:30 [3] 8.1 km (4:30 / km) +45m 4:23 / km
ahr:150 max:156 slept:9.0

I like to run in a rain. Felt easy

Wednesday Nov 3, 2004 #

trail run (easy run) 48:55 [3] 10.5 km (4:40 / km) +135m 4:23 / km
ahr:150 max:162 slept:8.0

first midweek training in a long time: to FP + 3 loops and to Victory Field and back. Legs feel rested

intervals (T-Pace) 3:44 [4] 1.0 km (3:44 / km)
ahr:162 max:170

tested speed for cruise intervals need to start with 3:50

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