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Training Log Archive: DarthBalter

In the 7 days ending Sep 21, 2008:

activity # timemileskm+m
  trail run3 2:09:55 15.6(8:20) 25.1(5:11) 475
  road run2 1:14:57 9.82(7:38) 15.8(4:45) 100
  ◪1 59:56 5.28(11:21) 8.5(7:03) 27015 /16c93%
  stretching1 15:00
  Total5 4:39:48 30.7 49.4 84515 /16c93%
  [1-5]5 4:24:48
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Sep 21, 2008 #

trail run warm up/down 10:00 [2] * 1.5 km (6:40 / km) +15m 6:21 / km
slept:4.5 shoes: Adidas Supernova Light 6

◪ (Green course) 59:56 intensity: (3:21 @2) + (16:31 @3) + (39:28 @4) + (36 @5) **** 8.5 km (7:03 / km) +270m 6:05 / km
ahr:158 max:167 spiked:15/16c shoes: Puma - Narabota XC Green

West Hills County Park - LIOC meet - Green course - more like a red one - legal straight lenght was 7.1 km. Some nice and some tough woods - lots of blueberry running - decent course - some scatchy control placements. Total 4-4.5 min lost - mostly on my way to #9 - pulled 180 on trails. Hot day - full effort. Good map.
C • Map? 2
C • Saw you coming and going.... 1

Saturday Sep 20, 2008 #

trail run long 1:10:12 intensity: (42:10 @2) + (15:53 @3) + (12:09 @4) 13.5 km (5:12 / km) +260m 4:45 / km
ahr:142 max:166 slept:10.0 shoes: Puma - Narabota XC Brown

2 perimeter loops in Forest Park with Ksenia and Z-man - last loop mostly alone - pushed pace a bit: 32:30 (135), 27:21 (153). Felt good.

Friday Sep 19, 2008 #

trail run (base) 49:43 intensity: (4:03 @2) + (42:46 @3) + (2:54 @4) 10.1 km (4:55 / km) +200m 4:29 / km
ahr:151 max:161 slept:8.0 shoes: Puma - Narabota XC Brown

1.5 perimeter loop in Forest Park - great day for runnng - felt slow running up hills.

Wednesday Sep 17, 2008 #

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

road run (commute) 36:22 intensity: (4:50 @2) + (8:00 @3) + (23:32 @4) 7.9 km (4:36 / km) +65m 4:25 / km
slept:9.5 shoes: Nike Air Pegasus 2006

Tuesday Sep 16, 2008 #

road run (commute) 38:35 intensity: (10:17 @2) + (28:18 @3) 7.9 km (4:53 / km) +35m 4:47 / km
ahr:145 max:157 slept:5.5 shoes: Adidas Boston

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