Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Jun 11, 2007:

	activity	#	time	miles		km		+m
	trail run	4	2:49:40	19.39	(8:45)	31.2	(5:26)	400
	◪	1	1:16:30	6.9	(11:05)	11.1	(6:54)	115	26 /	32c	81%
	stretching	3	40:00
	intervals	1	12:31	1.99	(6:18)	3.2	(3:55)	75
	Total	4	4:58:41	28.27		45.5		590	26 /	32c	81%
averages - sleep:7.8

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Sunday Jun 10, 2007 #

Event: Crandalls Park Sprints

trail run warm up/down (+ stretching) 10:00 [2] 1.2 km (8:20 / km)
ahr:144 max:161 slept:7.0 shoes: VJ-Integrators-2006

◪ (Green) 39:27 [4] **** 5.0 km (7:53 / km)
ahr:160 max:170 spiked:11/14c shoes: VJ-Integrators-2006

Green at WCOC new map - Crandals Park - nice area and decent mapping by Clint; some base map running :), lost ~ 5 min on two errors, biggest one # 12 - ~ 4 min being overconfident - happy with terrain running - it felt easy.

◪ (Sprint) 16:56 [4] **** 3.0 km (5:39 / km) +45m 5:15 / km
ahr:162 max:170 spiked:8/10c shoes: VJ-Integrators-2006

had some minor hasitations on 1,2,9 no more them 30 sec in total and nice flow after 2.

◪ (sprint) 20:07 [4] **** 3.1 km (6:29 / km) +70m 5:50 / km
ahr:160 max:170 spiked:7/8c shoes: VJ-Integrators-2006

felt tired on a last one - did not have crisp naviration, but still survived with 1 - 30 sec error on 6 and couple of hasitations for another 30 sec in total; this one felt like a part of a middle course.

Green - Splits

Sprint A - Splits

Sprint B - Splits

Thursday Jun 7, 2007 #

trail run (easy) 59:49 [2] 11.2 km (5:20 / km) +200m 4:54 / km
ahr:143 max:154 slept:7.5 shoes: Nike Air Pegasus 2006

easy run in FP on a great day for running, it almost felt like Laramie in the summer, incorporated 4 "hilly loops" @ 6:47-6-58 ea

stretching warm up/down (+ strength) 20:00 [1]

needed it after yesterday's intervals

Wednesday Jun 6, 2007 #

trail run warm up/down 48:28 [2] 7.8 km (6:13 / km) +60m 5:59 / km
ahr:140 max:172 slept:8.5 shoes: Nike Air Pegasus 2006

To FP and back plus between intervals; nice running weather ~ 65F no humidity

intervals intervals (5x640/580 uphill) 12:31 [5] 3.2 km (3:55 / km) +75m 3:30 / km
ahr:157 max:172 shoes: Nike Air Pegasus 2006

first real speed workout after back injury - legs felt great, back was so-so, stretched it for 10-15 sec after each interval. Times:
time AvgHR MaxHR
2:32 - 157 - 167
4:30 - 133 - 167
2:29 - 157 - 169
4:00 - 139 - 169
2:31 - 157 - 168
4:00 - 137 - 169
2:28 - 159 - 171
4:01 - 137 - 172
2:31 - 158 - 170

C • Paris 5

stretching warm up/down (+ stretching) 10:00 [1]

Tuesday Jun 5, 2007 #

trail run (easy-T) 35:34 [3] 7.4 km (4:48 / km) +90m 4:32 / km
ahr:153 max:158 slept:8.0 shoes: Asics DS Trainer X

4 loops in FP: 8:33 (152), 8:14 (156), 8:03 (159), 7:46 (164). Felt good today, nice weather for running.

trail run tempo 15:49 [4] 3.6 km (4:24 / km) +50m 4:06 / km
ahr:162 max:167 shoes: Asics DS Trainer X

T part of a run

stretching warm up/down (+ strength) 10:00 [1]

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