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Training Log Archive: DarthBalter

In the 7 days ending Dec 7, 2008:

activity # timemileskm+m
  trail run2 2:11:40 17.27(7:37) 27.8(4:44) 475
  ◪1 1:17:59 7.77(10:02) 12.5(6:14) 14022 /26c84%
  road run1 49:43 7.15(6:57) 11.5(4:19) 100
  stretching2 20:00
  strength workout1 15:00
  Total4 4:54:22 32.19 51.8 71522 /26c84%
  [1-5]4 4:34:22
averages - sleep:7.2 weight:153lbs

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MoTuWeThFrSaSu

Sunday Dec 7, 2008 #

Event: DVOA Batsto
 

road run warm up/down 9:06 intensity: (3:20 @2) + (4:54 @3) + (52 @4) 1.5 km (6:04 / km) +20m 5:41 / km
ahr:143 max:161 slept:6.0 shoes: Adidas Supernova Light 6

before road race

road run race 40:37 intensity: (52 @3) + (18:50 @4) + (20:55 @5) 10.0 km (4:04 / km) +80m 3:54 / km
ahr:166 max:172 shoes: Adidas Supernova Light 6

Joe Kleinerman's 10K in Central Park - plan was to run it as a tempo run (42-45 min was fine). I lined up at the end of first coral of faster runners, planning to take it easy. The race starts with a fairly step decent and I was running @ 3:40/km without effort and being pulled by the crowd around me. Felt OK running up hills, and without much of the effort was running 6:35/mile pace - for the last mile felt some strength left in me, so I ran a little faster:
6:38 - 162 170
6:41 - 166 170
6:30 - 164 168
6:33 - 166 169
6:35 - 168 171
6:22 - 167 169
1:18 - 171 172
C • did you see 2
C • Getting ready for the NYC Marathon 2009? 3

◪ race (Red) 52:59 [4] *** 10.0 km (5:18 / km) +120m 5:00 / km
spiked:19/21c shoes: Puma - Narabota XC Green

Red Course at Batsto - surprised with the amount of energy I had after a morning race - fairly hard push - suffered up hills (small though). about 2 min of total lost time. (official distance 8.65 km). Good fast course by Vadim. Blue was much tougher, from what I've heard.
C • O-run 17

◪ warm up/down (control pick-up) 25:00 [2] *** 2.5 km (10:00 / km) +20m 9:37 / km
spiked:3/5c shoes: Puma - Narabota XC Green

almost ran of the map :)

Red Couse - Splits

Saturday Dec 6, 2008 #

strength workout (circuit 12x1) 15:00 [2]

Friday Dec 5, 2008 #

trail run 1:02:34 intensity: (3:00 @2) + (49:56 @3) + (9:38 @4) 13.2 km (4:44 / km) +255m 4:19 / km
ahr:153 max:161 slept:8.0 shoes: Puma - Narabota XC Green

2 perimeter loops in Forest Park: 28:07 (151), 2726 (156). Nice cool day. Felt better during second loop.

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

Wednesday Dec 3, 2008 #

trail run (easy-MP) 1:09:06 intensity: (8:16 @2) + (49:46 @3) + (11:04 @4) * 14.6 km (4:44 / km) +220m 4:24 / km
ahr:151 max:164 slept:7.5 weight:153lbs shoes: Puma - Narabota XC Green

Ran 6 loops in Forest Park with Daniel Griff, who happened to live in Kew Gardens for a year already. O-world is small. I have a training partner for now, Daniel is unemployed airline pilot. We are going to have some competition on Blue at Batsto - Eddie better to show up.
8:42 (151), 8:42 (154), 8:20 (156), 8:04 (160), 8:12 (152), 8:27 (152)
Cool day, sunny, nice run, good company. R. Calf was fine on the run, but it got a little tight after the run.
C • Great Falls 7

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

Dynamic stretching
C • That's a lot of controls! 4

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