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Training Log Archive: DarthBalter

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  road run2 2:34:49 21.19(7:18) 34.1(4:32) 255
  trail run2 1:28:34 12.05(7:21) 19.4(4:34) 270
  repetitions1 41:04 5.22(7:52) 8.4(4:53) 50
  stretching3 40:00
  Total5 5:24:27 38.46 61.9 575
  [1-5]5 4:44:27
averages - sleep:7 weight:151.7lbs

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MoTuWeThFrSaSu

Sunday Sep 14, 2008 #

road run warm up/down (commute) 25:00 [2] 4.9 km (5:06 / km) +20m 5:00 / km
ahr:138 max:150 slept:4.0 shoes: Adidas Supernova Light 6

to start of Queens half in College Point - up at 4:30 in the morning for 7 am start!

road run race 1:32:11 intensity: (1:30 @3) + (20:45 @4) + (1:09:56 @5) 21.3 km (4:20 / km) +170m 4:10 / km
ahr:168 max:173 shoes: Adidas Supernova Light 6

warm and humid, felt great for first 6 miles then ran slower, good effort all the way, lucking speed endurance;
108-th out of 3200, 8-th in my age group.
Muscles (quads and calfs) got tight for last 3 miles.

Friday Sep 12, 2008 #

repetitions intervals (9x200/200) 41:04 intensity: (5:42 @2) + (26:56 @3) + (6:48 @4) + (1:38 @5) 8.4 km (4:53 / km) +50m 4:45 / km
ahr:150 max:169 slept:7.5 weight:152lbs shoes: Adidas Boston

To Victory Field + 9x200/200 (38-40/1:10-1:18) and back home. Nice.

stretching warm up/down 15:00 [0]

Thursday Sep 11, 2008 #

trail run tempo (easy-T) 38:04 intensity: (4:10 @2) + (18:22 @3) + (14:16 @4) + (1:16 @5) 8.4 km (4:32 / km) +90m 4:18 / km
ahr:154 max:170 slept:7.5 weight:150lbs shoes: Puma - Narabota XC Green

2 long horse loops in Forest Park - great running weather - Felt 100%:
14:18 (153), 13:23 (161)

stretching warm up/down (legs and back) 15:00 [0]

Tuesday Sep 9, 2008 #

trail run tempo 50:30 intensity: (4:32 @2) + (20:12 @3) + (20:20 @4) + (5:26 @5) 11.0 km (4:35 / km) +180m 4:15 / km
ahr:156 max:170 slept:8.5 weight:153lbs shoes: Puma - Narabota XC Brown

4 tempo loops in Forest Park in the rain: 7:56 (156), 7:42 (161), 7:41 (164), 7:39 (166) - nice run

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

Monday Sep 8, 2008 #

road run (commute) 37:38 intensity: (4:53 @2) + (22:04 @3) + (8:13 @4) + (2:28 @5) 7.9 km (4:46 / km) +65m 4:35 / km
ahr:153 max:169 slept:7.5 shoes: Adidas Boston

nice run home in the evening - faster second half

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