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Training Log Archive: DarthBalter

In the 7 days ending Apr 21, 2008:

	activity	#	time	miles		km		+m
	◪	2	1:32:50	9.2	(10:06)	14.8	(6:16)	500	50 /	54c	92%
	trail run	3	1:03:47	7.33	(8:42)	11.8	(5:24)	215
	strength workout	2	1:02:00
	road run	1	38:15	4.72	(8:06)	7.6	(5:02)	50
	intervals	1	15:40	2.49	(6:18)	4.0	(3:55)
	stretching	1	10:00
	Total	6	4:42:32	23.74		38.2		765	50 /	54c	92%
	[1-5]	6	4:32:32
averages - sleep:7.6 weight:148.5lbs

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Monday Apr 21, 2008 #

strength workout (1x12 circuit + stretching) 20:00 [1]
slept:8.0

Sunday Apr 20, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
slept:8.0

◪ race (Relay - Green) 35:30 [4] *** 6.0 km (5:55 / km) +200m 5:04 / km
spiked:23/23c shoes: Puma - Narabota XC Green

Wyatt, Angelica had nice one - two punch on their legs, so I had 1 min lead on US teams and 4 min behind Will and Kata team, running 2x2. Went out feeling good, just a bit conservative today; did not loose any time navigating, may be ~1 min on different routs, but that would be deviating from my plan for today. Saw Kata time to time from leg 8 to 14 -we had different forking, was just behind her on last loop, but did not manage to pass her. Z-man finished the job with comfortable lead - our team made ~ 2-3 min of errors today, not a bad result for technical course.
Great map by Mark, my first visit to Mendon Ponds; Excellent set up by William and ROC, great spectating oportunities and interesting racing. I wish it was more competitive on 4 point side, not too many teams showed up in full strength.

C • Great job! 2

Relay - Green Leg - Splits

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +35m 5:36 / km
slept:5.5 shoes: Puma - Narabota XC Green

◪ race (Middle - Blue) 43:47 [4] *** 6.0 km (7:18 / km) +240m 6:05 / km
spiked:13/17c shoes: Puma - Narabota XC Green

US middle course Champs @ Letchworth - had a tough day running and navigating - lost 1 min on 8 just standing in the circle, bad rout on 9 - 1 min, 2 min on 12, and 1 min on 13 - too many mistakes to be happy with this race.

◪ race (Sprint) 13:33 [5] *** 2.8 km (4:50 / km) +60m 4:22 / km
ahr:164 max:178 spiked:14/14c shoes: Puma - Narabota XC Green

I did not have any motivation to run the sprint so I started it easy, than by #4 I started to catch up to people who started ahead of me, so I picked up pace, and enjoied it to the finish. Nice clean run.

Blue Middle - Splits

Sprint 3 - Splits

Thursday Apr 17, 2008 #

road run 38:15 [3] 7.6 km (5:02 / km) +50m 4:52 / km
ahr:152 max:169 slept:8.0 weight:149lbs shoes: Adidas Supernova Light 6

To Victory Field + between intervals + back; nice and warm today

intervals intervals (4x1000/200) 15:40 [4] 4.0 km (3:55 / km)
ahr:159 max:169 shoes: Adidas Supernova Light 6

T intervals:
3:52 / 1:24 (159),
3:54 / 1:48 (159),
3:54 / 1:24 (159)
3:59 / 1:24 (160)

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

Wednesday Apr 16, 2008 #

strength workout (2x14 circuit + stretching) 42:00 [1]
slept:8.0

legs, abs, upper body + lower back stretching

Tuesday Apr 15, 2008 #

trail run (easy) 38:47 [2] 7.8 km (4:58 / km) +150m 4:32 / km
ahr:145 max:156 slept:8.0 weight:148lbs shoes: Asics Gel-Kahana trail

Two long horse loops in Forest Park: 15:10 (145), 15:29 (144) - felt Sunday's Goat in my legs.

C • They say chocolate goes straight to your hips... 2

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