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Training Log Archive: DarthBalter

In the 7 days ending May 11, 2009:

	activity	#	time	miles		km		+m
	◪	1	1:35:26	7.46	(12:48)	12.0	(7:57)	330	22 /	23c	95%
	trail run	2	1:05:45	8.08	(8:08)	13.0	(5:03)	210
	road run	1	46:30	5.34	(8:42)	8.6	(5:24)	80
	stretching	1	10:00
	running drills	1	7:15	0.62	(11:40)	1.0	(7:15)
	Total	3	3:44:56	21.5		34.6		620	22 /	23c	95%
	[1-5]	3	3:34:56
averages - sleep:7.2 weight:154lbs

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Sunday May 10, 2009 #

Event: Billygoat

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
slept:4.5 weight:154lbs shoes: Puma - Narabota XC Green

waring up with Andis, got our feet wet :)

◪ race (Billygoat 2009) 1:35:26 [4] **** 12.0 km (7:57 / km) +330m 6:59 / km
spiked:22/23c shoes: Puma - Narabota XC Green

Decent race, tough top field, lost 3-4 min and was moving OK. After 8 I was behind Joe and Andy, then Joe pulled away and me and Andy went alone, only seeing people on crossed routs. Navigated well - lost 2 min on 6 and some minor losses here and there. Jammed my right ankle on the way to 18, limped it off. As of Monday morning the ankle is fine - no swelling and only minor pain left, shell be OK in 2 - 3 days.
I finished 9-th, so the goal was achieved.

Billygoat - Splits

Saturday May 9, 2009 #

trail run (easy-MP) 55:45 [3] 11.5 km (4:51 / km) +180m 4:30 / km
slept:7.0 weight:154lbs shoes: Puma - Narabota XC Brown

4 loops in Forerst Park + 1 set of running drills - warm and humid. Hamstring was OK on a run but it was painfull to stretch after the run. Back is holding but not 100%.

running drills (5x100/100) 7:15 [2] 1.0 km (7:15 / km)
shoes: Puma - Narabota XC Brown

stretching tempo (back and legs) 10:00 [0]

Thursday May 7, 2009 #

road run (commute) 46:30 [2] 8.6 km (5:24 / km) +80m 5:10 / km
slept:10.0 shoes: Puma - Narabota XC Green

warm and humid

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