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Training Log Archive: DarthBalter

In the 7 days ending Apr 3, 2009:

activity # timemileskm+m
  ◪3 2:53:35 15.66(11:05) 25.2(6:53) 99052 /63c82%
  trail run3 55:00 5.9(9:19) 9.5(5:47) 155
  road run1 37:48 4.91(7:42) 7.9(4:47) 50
  stretching1 15:00
  Total4 4:41:23 26.47 42.6 119552 /63c82%
  [1-5]4 4:26:23
averages - sleep:7.8 weight:155.3lbs

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SaSuMoTuWeThFr

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs
 

trail run warm up/down 5:00 [4] 1.0 km (5:00 / km) +25m 4:27 / km
slept:9.0 shoes: Puma - Narabota XC Green

After great breakfest @ Eugene amd Lilya Grannovkiy place in Columbus and short 2 hour drive to Flying Pig city. I felt realy great this morning.

◪ race (Middle @ Pig) 40:09 [4] **** 5.5 km (7:18 / km) +320m 5:39 / km
spiked:23/25c shoes: Puma - Narabota XC Green

Nice use of a small map, some very steep and slippery slopes made it very physical in the beginning, but the second half was a great control picking exercise, lost ~ 20 sec on 1 and 40 sec on 22

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +60m 5:21 / km
shoes: Puma - Narabota XC Green

cool-down run with Igor Palagnyuk

Friday Middle Blue - Splits

Thursday Apr 2, 2009 #

road run intervals (8x100/100+2x200/200) 37:48 intensity: (8:40 @2) + (25:08 @3) + (4:00 @4) 7.9 km (4:47 / km) +50m 4:38 / km
slept:7.5 weight:155lbs shoes: Adidas Boston

to Victory Field and back + 8x100/100 (18.7-20.1) + 2x200/200 (39.4, 37.9)
Felt good, legs are well rested. Back and hip are OK, but not 100%.

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

Sunday Mar 29, 2009 #

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +10m 5:53 / km
ahr:120 max:167 slept:7.5 weight:156lbs shoes: Puma Sierra Trail II - Black

◪ race (Classic - Blue) 1:34:10 intensity: (39 @2) + (58:38 @3) + (34:53 @4) **** 13.7 km (6:52 / km) +450m 5:54 / km
ahr:155 max:165 spiked:17/23c shoes: Puma Sierra Trail II - Black

Classic Blue @ Ran-it Granite - nice course - had issiues reading small details - lost 6 min in total + 1 min food. Good run. I would be happier if it was cleaner on my side.

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

trail run warm up/down 20:00 intensity: (10:00 @2) + (8:00 @3) + (2:00 @4) 3.5 km (5:43 / km) +60m 5:16 / km
slept:7.0 weight:155lbs shoes: Puma - Narabota XC Green

◪ race (middle - Blue) 39:16 [4] *** 6.0 km (6:33 / km) +220m 5:32 / km
spiked:12/15c shoes: Puma - Narabota XC Green

Very physical middle course - some minor mistakes for no more than 1.5 min total. Speed is not there, climbing is tough. R hip and back was a problem during running down slopes and jumping into galleys.

Blue Day 1 - Splits

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