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Training Log Archive: DarthBalter

In the 7 days ending Nov 16, 2008:

activity # timemileskm+m
  trail run3 2:19:04 17.77(7:50) 28.6(4:52) 395
  ◪1 1:02:28 7.02(8:54) 11.3(5:32) 27511 /13c84%
  stretching3 35:00
  road run1 30:00 3.36(8:56) 5.4(5:33) 55
  strength workout1 16:00
  Total5 4:42:32 28.15 45.3 72511 /13c84%
  [1-5]5 4:22:32
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Nov 16, 2008 #

Event: DVOA Fair Hill, Mid-atlantic champs
 

trail run warm up/down 18:00 [3] 3.0 km (6:00 / km) +35m 5:40 / km

Quite a weather change in 12 hours - cold wind, low 40s, needed to warm up well.
C • Gloves 2

◪ race (Blue) 1:02:28 [4] *** 11.3 km (5:32 / km) +275m 4:56 / km
spiked:11/13c shoes: Puma - Narabota XC Green

fine race - good effort - route to # 4 was far from optimal ~ 60 to 80 sec, small stop as 5 for 15-20 sec. Eddie was 57:20.
C • Good run. 14

Blue - Splits

Saturday Nov 15, 2008 #

road run warm up/down 30:00 [2] 5.4 km (5:33 / km) +55m 5:17 / km
slept:8.0 shoes: Puma - Narabota XC Green

With J-man to track and back in Media. Very warm for this time of the year ~ 70+ F. super easy jog, nice conversation - J-man would call it monologue, but I would argue that point.
C • Argue that point? 3

stretching warm up/down (+ rowing) 15:00 [1]

stretched after the run and I tried erg machine with some form lesson from J-man.

Note

J-man had 4 tickets for Sixers game, so some quality time was spent in company of EricW, J-man and Toressa. There was no tripple double at this game so the area set in was relatively quiet.

Thursday Nov 13, 2008 #

trail run (MP-T) 50:52 intensity: (1:34 @2) + (33:10 @3) + (14:00 @4) + (2:08 @5) 11.0 km (4:37 / km) +150m 4:20 / km
ahr:155 max:169 slept:7.5 shoes: Puma - Narabota XC Green

4 lopps in Forest Park in the light rain - felt good today, almost 100%:
8:21 (154), 8:17 (155), 8:18 (156), 7:29 (163)

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

Wednesday Nov 12, 2008 #

strength workout (circuit 1x8x2min) 16:00 [2]

Tuesday Nov 11, 2008 #

trail run (easy-MP) 1:10:12 intensity: (2:50 @2) + (42:44 @3) + (24:38 @4) 14.6 km (4:48 / km) +210m 4:29 / km
ahr:154 max:166 slept:8.0 shoes: Puma - Narabota XC Green

4 long horse loops In Forest Park - great day for running, still not 100%:
15:01 (152), 15:00 (153), 14:40 (156), 14:21 (160)

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

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