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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  trail run8 5:09:11 42.38(7:18) 68.2(4:32) 925
  ◪2 2:34:43 13.17(11:45) 21.19(7:18) 65034 /37c91%
  cycling3 1:30:00 18.64(4:50) 30.0(3:00) 235
  stretching7 1:14:00
  strength workout1 25:00
  Total21 10:52:54 74.19 119.39 181034 /37c91%
  [1-5]15 9:48:43
averages - sleep:7.9 weight:159.7lbs

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Monday Sep 30, 2013 #

10 AM

strength workout (legs + core + upper body) 25:00 [1]
slept:8.5 weight:159lbs

+ back stretching

Wednesday Sep 25, 2013 #

9 AM

trail run (easy-MP) 38:34 intensity: (8:30 @2) + (28:04 @3) + (2:00 @4) 7.8 km (4:57 / km) +120m 4:35 / km
slept:7.5 weight:159lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park. Felt good: 15:17, 14:47. L knee needs a day of rest after running.
10 AM

stretching warm up/down (legs and back) 10:00 [3]

Monday Sep 23, 2013 #

9 AM

trail run (easy-MP) 39:09 intensity: (10:00 @2) + (19:09 @3) + (10:00 @4) 8.1 km (4:50 / km) +130m 4:28 / km
slept:8.0 shoes: Adidas Adizero Adios 2

2 long horse loops in Forest Park:14:50, 14:42. Cool, crispy morning, could push the pace a little bit.
10 AM

stretching warm up/down (legs and back) 10:00 [0]

Sunday Sep 22, 2013 #

Event: Hudson Highlander XVII
 

Friday Sep 20, 2013 #

cycling (commute) 30:00 intensity: (15:00 @1) + (15:00 @2) 10.0 km (3:00 / km) +65m 2:54 / km

to my parents place and back
4 PM

trail run (easy-MP) 52:40 intensity: (23:30 @2) + (26:40 @3) + (2:30 @4) 10.5 mi (5:01 / mi) +140m 4:49 / mi
slept:7.5 weight:160lbs shoes: Puma - Narabota XC Brown

4 l;oops in Forest Park on a great sunny day: 9:07, 8:55, 8:40, 8:33. L knee was not so bad
5 PM

stretching warm up/down (legs and back) 10:00 [0]

Tuesday Sep 17, 2013 #

9 AM

trail run 40:00 intensity: (8:00 @2) + (28:00 @3) + (4:00 @4) 8.1 km (4:56 / km) +125m 4:35 / km
slept:8.0 weight:161lbs shoes: Adidas Adizero Adios 2

10 AM

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

Friday Sep 13, 2013 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +85m 2:53 / km
slept:10.0 weight:160lbs

to my parents place and back

Thursday Sep 12, 2013 #

10 AM

trail run (easy-MP) 39:14 intensity: (8:40 @2) + (26:34 @3) + (4:00 @4) 7.8 km (5:02 / km) +120m 4:40 / km
slept:7.5 weight:161lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park on a warm (76F and humid) morning: 15:32, 15:03. Felt better than last time. Legs rested, L knee is not 100%, it felt better when warmed up.
11 AM

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

Monday Sep 9, 2013 #

9 AM

trail run (easy) 41:24 intensity: (20:00 @2) + (21:24 @3) 8.0 km (5:11 / km) +120m 4:49 / km
slept:7.0 weight:159lbs shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park on a beautiful morning: 16:05, 15:35.
10 AM

stretching warm up/down (legs and back) 10:00 [0]

Saturday Sep 7, 2013 #

2 PM

trail run 48:10 intensity: (8:00 @2) + (32:10 @3) + (8:00 @4) 10.0 km (4:49 / km) +125m 4:32 / km
slept:8.0 weight:159lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park, great running weather. Legs are not that great, felt slow at times. Left knee is acting up, too.
3 PM

stretching warm up/down (legs and back) 10:00 [0]

Friday Sep 6, 2013 #

cycling (commute) 30:00 [1] 10.0 km (3:00 / km) +85m 2:53 / km
slept:9.0 weight:160lbs

Monday Sep 2, 2013 #

8 AM

◪ long (RM Goat) 1:35:35 [4] 14.5 km (6:36 / km) +330m 5:55 / km
spiked:18/20c slept:6.0 weight:159lbs shoes: Inov-8 Talon 212 (2013)

Rocky Mountain Goat set up by Swampfox as last day of this year Daze. Ran well after a massive coffee cup this morning. Most of the race was in the pack with Biggins and Craig Murray (totally did not recognize him), Graham (1:28 - won) was close until he pulled away on the way to 9. Biggins walked away from me climbing to 16, and Craig pulled low on 17 and I was gone.I lost 30 sec on 17 and 30 sec on 19, otherwise very clean. Great finish to Daze, special thanks to Mikell and all who helped.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Sunday Sep 1, 2013 #

9 AM

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +45m 5:48 / km
slept:7.5 shoes: Inov8 OROC280 (2012)

down the slope and up checking my knee, felt better after warm-up
10 AM

◪ race (mass start Red) 59:08 intensity: (11 @0) + (12 @1) + (3:01 @2) + (45:39 @3) + (10:05 @4) *** 6.69 km (8:50 / km) +320m 7:08 / km
ahr:151 max:160 spiked:16/17c shoes: Inov8 OROC280 (2012)

Day 5 of Laramie Daze: steeper terrain nice course, conservative effort. almost clean, misread the situation at 10 in the circle, may be 30 sec. standing around there. R. Knee felt weird at warm-up, but did not bother much during the race. 51+ min by Graham won it.

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