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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Sep 22, 2007:

activity # timemileskm+m
  2 1:58:09 11.5(10:17) 18.5(6:23) 39056 /67c83%
  road run4 1:44:12 13.48(7:44) 21.7(4:48) 160
  trail run2 55:00 5.59(9:50) 9.0(6:07) 100
  stretching2 20:00
  Total6 4:57:21 30.57 49.2 65056 /67c83%
  [1-5]6 4:37:21
averages - sleep:6.9 weight:150lbs

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SuMoTuWeThFrSa

Saturday Sep 22, 2007 #

trail run warm up/down (+ strides and stretching) 40:00 [2] 6.0 km (6:40 / km) +70m 6:18 / km
ahr:144 max:165 slept:6.0 shoes: VJ Integrator 2004

all warm-ups before 3 sprints

race (Sprint) 14:41 [5] ***** 2.5 km (5:52 / km) +55m 5:17 / km
ahr:170 max:177 spiked:13/15c weight:150lbs shoes: VJ Integrator 2004

Sprint 1 - sloppy # 1, than better - total ~ 1 min in hesitations - full sprint effort

race (Srint) 14:32 [5] ***** 2.6 km (5:35 / km) +55m 5:03 / km
ahr:172 max:178 spiked:10/13c shoes: VJ Integrator 2004

Srint 2 - same effort - again all errors in the beginning - total of 1 min and 10 sec

race (Sprint) 15:46 [5] *** 3.2 km (4:56 / km) +30m 4:42 / km
ahr:170 max:177 spiked:21/21c shoes: VJ Integrator 2004

Last sprint - clean in the group - did not plan to push hard but got sucked into it - felt good.

Friday Sep 21, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.5 shoes: Nike Air Pegasus 2006

Thursday Sep 20, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.0 shoes: Asics Gel-Kahana trail

Wednesday Sep 19, 2007 #

road run (commute) 38:44 intensity: (3:00 @2) + (28:44 @3) + (7:00 @4) 7.9 km (4:54 / km) +65m 4:43 / km
slept:8.0 shoes: Asics Gel-Kahana trail

in the evening

stretching warm up/down 10:00 [0]

Tuesday Sep 18, 2007 #

road run 39:28 intensity: (4:04 @2) + (27:26 @3) + (7:58 @4) 8.8 km (4:29 / km) +45m 4:22 / km
ahr:153 max:172 slept:8.0 shoes: Adidas Supernova Light 6

Ran to Victory Field and than had 2 km negative splits T test - felt good, nice weather for running - left Achilles tendon tight for first 10 min, in right quadricep felt pain level 2 at the end.

stretching warm up/down (legs and back) 10:00 [0]

Sunday Sep 16, 2007 #

trail run warm up/down 15:00 intensity: (13:00 @3) + (2:00 @4) 3.0 km (5:00 / km) +30m 4:46 / km
slept:5.0 shoes: VJ-Integrators-2006

race (Blue) 1:13:10 [4] **** 10.2 km (7:10 / km) +250m 6:23 / km
spiked:12/18c shoes: VJ-Integrators-2006

Hickory Run - Blue - I tried to run as hard as could, paid with errors, especially at the end, when I lost 8 min on last 1.5 km after really pushing the pace to my limit - nice test of speed, need to adjust my tactics. Lost - 10 sec on 1, 2.5 min in green on my way to 4, 30 sec on 5, 40 sec on 12, 30 sec on 13, 30 sec om 15, 6 min on 17 ( including getting rock out of my shoe and lacing it back), 10 sec on 18.

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