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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Jul 22, 2007:

activity # timemileskm+m
  road run3 1:57:11 14.56(8:03) 23.44(5:00) 130
  trail run3 1:47:32 13.79(7:48) 22.2(4:51) 235
  ◪1 1:25:52 5.72(15:01) 9.2(9:20) 39524 /26c92%
  stretching2 40:00
  strength workout1 30:00
  repetitions1 22:35 2.8(8:05) 4.5(5:01) 40
  Total7 6:43:10 36.87 59.34 80024 /26c92%
  [1-5]6 6:03:10
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Jul 22, 2007 #

◪ warm up/down (control setting) 55:00 [2] **** 5.0 km (11:00 / km) +200m 9:10 / km
spiked:14/14c slept:8.0 shoes: VJ Integrator 2004

hanging controls for our training on Pole Brook map in Harriman.
Shirminator did not come today, so we had Bernie, Ksenia and Valeriy

◪ 30:52 [4] **** 4.2 km (7:21 / km) +195m 5:58 / km
spiked:10/12c shoes: VJ Integrator 2004

collecting two out of three loops I set up earlier, normal O-effort this time - hasitated on two controls

road run 18:00 [2] 3.0 km (6:00 / km) +10m 5:54 / km
shoes: VJ Integrator 2004

run from the map to the parking lot with Bernie

Saturday Jul 21, 2007 #

road run warm up/down 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
ahr:135 max:148 slept:5.0 shoes: Adidas Supernova Light 6

before and after road race, perfect weather - humidity is down, light breese, 65F

road run race 24:23 [5] 4.0 mi (6:06 / mi) +40m 5:55 / mi
ahr:166 max:173 shoes: Adidas Supernova Light 6

4 miles race in CP, splits :
5:56 (156),
5:56 (169),
6:28 (169) -up,
6:03 (169)
I ran it as a race - full effort all the way - 42 sec faster than last year
69 place out of 4000+; 8-th in M40+
C • Impressive! 4

stretching warm up/down (legs and back) 20:00 [0]

calves and Achilles tendons got tight after the race - spent extra time stretching and massaging sore spots.

Friday Jul 20, 2007 #

trail run warm up/down (+6x100/100) 32:27 intensity: (26:54 @2) + (5:33 @4) 6.7 km (4:51 / km) +75m 4:35 / km
ahr:148 max:159 slept:8.0 shoes: Nike Air Pegasus 2006

To Victory Field via FP and back + 6x100/100 @ 20-21sec / 32-36sec - felt easy

strength workout (+ stretching) 30:00 [1]
ahr:108 max:159

upper body, abs, legs @ Victory Field Gym

Thursday Jul 19, 2007 #

trail run warm up/down 19:37 intensity: (11:20 @2) + (8:17 @3) 4.0 km (4:54 / km) +50m 4:37 / km
ahr:144 max:158 slept:8.0 shoes: Adidas Supernova Light 6

To FP loop and back, very humid, not hot

repetitions intervals (10x220/230 - trail - up) 22:35 intensity: (17:24 @2) + (5:11 @5) 4.5 km (5:01 / km) +40m 4:48 / km
ahr:155 max:168 shoes: Adidas Supernova Light 6

42-44 sec / 1:29-1:35 - felt nice

Wednesday Jul 18, 2007 #

trail run (easy-T) 55:28 intensity: (41:28 @3) + (14:00 @4) 11.5 km (4:49 / km) +110m 4:36 / km
ahr:152 max:166 slept:9.0 shoes: Nike MaxAir

Ran in FP 3 long horse loops right after the rain - super humid, not hot yet - felt better on 3-rd loop: 15:16 (150), 15:01 (153) 13:59 (160)

Tuesday Jul 17, 2007 #

stretching warm up/down 20:00 [0]

Monday Jul 16, 2007 #

road run (easy) 44:48 [2] 9.0 km (4:59 / km) +60m 4:49 / km
ahr:139 max:149 slept:8.0 shoes: Adidas Supernova Light 6

nice day to run, I could not miss the oppprtunity: to Victory Field and back + some laps around track.

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