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Training Log Archive: DarthBalter

In the 7 days ending Sep 18, 2006:

	activity	#	time	miles		km		+m
	trail run	5	3:15:43	23.86	(8:12)	38.4	(5:06)	440
	◪	2	2:03:45	11.68	(10:36)	18.8	(6:35)	398	57 /	69c	82%
	stretching	3	20:00
	intervals	1	13:37	2.17	(6:16)	3.5	(3:53)	66
	strength workout	1	12:00
	Total	6	6:05:05	37.72		60.7		904	57 /	69c	82%
averages - sleep:7.1 weight:145lbs

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Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

trail run warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
slept:8.0 shoes: Nike Air Pegasus 2006

during 3 sprints

◪ race (Sprint) 14:40 [5] **** 3.0 km (4:53 / km) +26m 4:41 / km
ahr:163 max:172 spiked:16/17c shoes: VJ-Integrators-2006

first round sprint - 4 th ot of 4, best time Erin Shirm in 13:17.

◪ race (Sprint) 17:12 [5] **** 3.0 km (5:44 / km) +52m 5:17 / km
ahr:162 max:170 spiked:13/16c shoes: VJ-Integrators-2006

lost ~ 1 min on 3 errors, finished just behind Vlad, he was clean and steady, best time was ~15 min by John F and Mike Sandstrom

◪ race (Sprint) 18:23 [5] **** 3.2 km (5:45 / km) +80m 5:06 / km
spiked:14/18c shoes: VJ-Integrators-2006

Lost ~ 1 min on small errors , still behind Vlad and Vadim. 16:03 was best time by Erin who cought us by 2 min and passed at the end.

Sprint #1 - Long - Splits

Sprint #2 - Long - Splits

Sprint Final - Long - Splits

Saturday Sep 16, 2006 #

Event: 2006 Sprint Series Finals Festival

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km
slept:4.5 shoes: VJ Integrator 2004

◪ race 1:13:30 [4] **** 9.6 km (7:39 / km) +240m 6:48 / km
ahr:153 max:167 spiked:14/18c

Farsta @ Hickory Run - felt like I was moving OK, but navigation was sloppy at times - total of 8 min of errors, some embarrassing ones, nice job of course setting by Randy on 18 y.o. map. Eddie won in ~60 min

Farsta - Splits

Friday Sep 15, 2006 #

trail run (easy-T) 43:27 [3] 9.2 km (4:43 / km) +95m 4:29 / km
ahr:148 max:159 slept:8.0 weight:145lbs shoes: Asics DS Trainer IX

5 loops in FP - 8:31 (146), 8:18 (149), 8:04 (153), 7:54 (156), 7:33 (160) - in the rain. I enjoyed this run today - felt better then 2 days ago.

trail run tempo 15:27 [4] 3.6 km (4:18 / km) +50m 4:01 / km
ahr:158 max:165 shoes: Asics DS Trainer IX

T part of the run

stretching warm up/down 7:00 [1]

Thursday Sep 14, 2006 #

strength workout (3x4 short circuit workout) 12:00 [1]
ahr:101 max:128 (rest day)

Wednesday Sep 13, 2006 #

trail run warm up/down 55:32 [2] 11.1 km (5:00 / km) +140m 4:42 / km
ahr:141 max:169 slept:8.0 shoes: Nike Air Pegasus 2006

To FP - 3 loops and between intervals. Nice day. I had problems getting oxygen on high speed, cut intervals short :(

C • kogda guba raskatyvetsia nasto... 10

intervals hills (3x1150 (up) / 650) 13:37 [4] 3.5 km (3:53 / km) +66m 3:33 / km
ahr:158 max:171 shoes: Nike Air Pegasus 2006

4:23, 4:31, 4:43 - I was not in control today, last one I could not push speed or HR

stretching warm up/down 7:00 [1]

Tuesday Sep 12, 2006 #

trail run (easy) 41:17 [2] 8.5 km (4:51 / km) +105m 4:34 / km
ahr:143 max:159 slept:7.0 shoes: Asics DS Trainer X

2 long horse loops in FP: 15:11 (146), 15:10 (144)

stretching warm up/down 6:00 [1]

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