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Training Log Archive: DarthBalter

In the 7 days ending Oct 6, 2006:

	activity	#	time	miles		km		+m
	trail run	3	2:13:24	20.38	(6:33)	32.81	(4:04)	535
	◪	2	1:37:37	11.37	(8:35)	18.3	(5:20)	210	54 /	60c	90%
	road run	2	1:00:05	7.58	(7:56)	12.2	(4:55)	80
	stretching	2	16:00
	Total	5	5:07:06	39.34		63.31		825	54 /	60c	90%
averages - sleep:7.1

1:19

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Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

road run warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:144 max:150 slept:4.5 shoes: Nike Air Pegasus 2006

◪ race (Sprint) 18:07 [5] **** 3.5 km (5:11 / km) +20m 5:02 / km
ahr:165 max:178 spiked:16/17c shoes: Nike Air Pegasus 2006

Sprint @ NAOC - 1 - 1min disaster - parrallel error

Sprint 4 - Splits

Thursday Oct 5, 2006 #

trail run (easy-MP) 1:00:29 [3] 12.8 km (4:44 / km) +205m 4:22 / km
ahr:145 max:159 slept:8.0 shoes: Asics DS Trainer IX

5 loops in FP: 8:44 (143), 8:33 (144), 8:21(147), 8:06 (149), 8:06 (151) - felt good today - just minor discomfort in lower back

Tuesday Oct 3, 2006 #

trail run 43:32 [3] 9.2 mi (4:44 / mi) +105m 4:34 / mi
ahr:146 max:165 slept:8.0

3 easy loops in FP with some 20 sec strides on a last loop: 8:45 (144), 8:31 (145), 8:01( 151). Felt like an old man in the beginning - lower back pain and stiff Achilles tendon. (oh..., I am an old man:)

C • we know you be fixed in a short while :) 13

stretching warm up/down 6:00 [1]

+ strengh

Sunday Oct 1, 2006 #

Event: HVO local meet

◪ (park-O) 1:19:30 [4] *** 14.8 km (5:22 / km) +190m 5:03 / km
ahr:155 max:167 spiked:38/43c slept:6.0 shoes: Nike Air Pegasus 2006

HVO local meet @ Prospect Park. I ran all courses with 1-2 min rest in between. I started to feel tired on a last loop, made some errors at the end. Nice park, good map, exellent venue for sprint-O

C • 5:22? 3

Saturday Sep 30, 2006 #

road run warm up/down 40:05 [2] 8.2 km (4:53 / km) +80m 4:40 / km
ahr:140 max:155 slept:9.0 shoes: Nike Air Pegasus 2006

Some roads and trails in FP before and after "Harriman Loop". Victory Field construction is far from completion :(

trail run hills 29:23 [3] 5.2 km (5:39 / km) +225m 4:39 / km
ahr:152 max:166 shoes: Nike Air Pegasus 2006

5 "Harriman Loops" in in FP - one nice hill inFP - I picked a loop going up and down of this hill couple of times - it measures 1 km and 45 m climb: 6:22 (147) nav. error + 0.2 km, 5:54 (148), 5:51 (151), 5:38 (154), 5:38 (157). Lower back pain was back after training, but subsided quickly.

stretching warm up/down 10:00 [1]

+ some strenght

C • what is your email address? 8

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