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Training Log Archive: DarthBalter

In the 7 days ending Apr 25, 2009:

activity # timemileskm+m
  2 2:40:58 16.08(10:01) 25.88(6:13) 67031 /44c70%
  trail run2 1:05:44 8.26(7:57) 13.3(4:57) 240
  road run2 55:00 6.28(8:46) 10.1(5:27) 35
  stretching1 10:00
  Total4 4:51:42 30.62 49.28 94531 /44c70%
  [1-5]4 4:41:42
averages - sleep:6.1 weight:155.2lbs

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SuMoTuWeThFrSa

Saturday Apr 25, 2009 #

road run warm up/down 15:00 [3] 2.2 km (6:49 / km)
slept:4.0 weight:155lbs shoes: Puma - Narabota XC Brown

Super hot day in Boston ~ 85F

warm up/down (Red Day 1 CSU) 1:03:29 [5] ***** 8.0 mi (7:56 / mi) +220m 7:19 / mi
spiked:12/22c shoes: Puma - Narabota XC Brown

I did not have a feel for the map today - must be acclimatization to heat - I was running much faster that my navigation and it resulted in huge time loss: 20sec on 1, 1 min on 2 (30m leg), 3.5 min on 3, 20sec on 4, 40 sec on 6, 10 sec on 7, 2.5 min on 10, 2 min on 11, 20 sec on 12, ( now running with Andy Hall), 1.5 min on 18 - bad rout, 15 sec on last control. I will take this bad race on this day. Enjoyed watching and announcing Middle finals for M/F 21 after that. Great idea, needed better venue.

Friday Apr 24, 2009 #

trail run (easy-MP) 55:44 intensity: (10:16 @2) + (36:40 @3) + (8:48 @4) 11.8 km (4:43 / km) +200m 4:21 / km
ahr:153 max:164 slept:8.0 weight:155lbs shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park - 14:57 (149), 14:27 (154), 14:13 (157) - l felt good

Thursday Apr 23, 2009 #

road run (commute) 40:00 intensity: (6:30 @2) + (33:30 @3) 7.9 km (5:04 / km) +35m 4:57 / km
ahr:147 max:156 slept:7.0 weight:156lbs shoes: Adidas Boston

constant head wind today

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

Sunday Apr 19, 2009 #

trail run warm up/down 10:00 intensity: (5:00 @2) + (5:00 @4) 1.5 km (6:40 / km) +40m 5:53 / km
slept:5.5 weight:155lbs shoes: OLWAY Tiger 2004

race (Blue - Classic) 1:37:29 [4] ***** 13.0 km (7:30 / km) +450m 6:24 / km
spiked:19/22c shoes: OLWAY Tiger 2004

I had a great feel for this run, liked the course design and most of control locations. Despite a huge bomb on 11 (I think I lost 4.5 min on that leg) and added stupidity on 18 where I just lost my way and it led to ~ 3 min lost time. Hesitations - #3 20 sec, 4 - 1 min, #5 - 10 sec, #7 - 20 sec, #15 - I spent 2 min fixing developing blister issue, #16 - 20 sec. I was pushing hard from 15 to 22, after I realized that I have enough energy left to finish this course. Despite that much time lost I am very happy with the result - the planning and execution worked well today.

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