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Training Log Archive: DarthBalter

In the 7 days ending Oct 7, 2006:

	activity	#	time	miles		km		+m
	trail run	3	2:19:01	20.26	(6:52)	32.61	(4:16)	345
	◪	3	2:11:54	14.48	(9:07)	23.3	(5:40)	280	67 /	77c	87%
	road run	1	20:00	2.49	(8:03)	4.0	(5:00)
	stretching	1	6:00
	Total	5	4:56:55	37.22		59.91		625	67 /	77c	87%
averages - sleep:6.9

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Saturday Oct 7, 2006 #

trail run warm up/down (+ stretching) 35:00 [2] 5.0 km (7:00 / km) +35m 6:46 / km
ahr:144 max:156 slept:8.0

before and after Middle Course

◪ race (Middle) 34:17 [5] ***** 5.0 km (6:51 / km) +70m 6:24 / km
ahr:162 max:171 spiked:13/17c shoes: VJ-Integrators-2006

I had decent race in comparison with the rest of the runners, but still 3 min of errors today.

Middle Course 8 - Splits

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

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