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Training Log Archive: DarthBalter

In the 7 days ending Jun 21, 2009:

activity # timemileskm+m
  trail run2 1:29:40 11.25(7:58) 18.1(4:57) 245
  road run1 1:02:54 8.73(7:12) 14.05(4:29) 70
  ◪1 36:47 2.98(12:20) 4.8(7:40) 18030 /33c90%
  stretching2 20:00
  strength workout1 5:00
  Total3 3:34:21 22.96 36.95 49530 /33c90%
  [1-5]3 3:14:21
averages - sleep:7.5 weight:156lbs

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MoTuWeThFrSaSu

Sunday Jun 21, 2009 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
 

road run warm up/down 29:36 intensity: (14:36 @2) + (11:00 @3) + (4:00 @4) 6.0 km (4:56 / km) +35m 4:48 / km
ahr:148 max:168 slept:5.0 weight:156lbs shoes: Adidas Supernova Light 6

before and after the road race

road run race 33:18 intensity: (31 @3) + (2:41 @4) + (30:06 @5) 5.0 mi (6:40 / mi) +35m 6:31 / mi
ahr:170 max:176 shoes: Adidas Supernova Light 6

5 miler in Central Park - had a stitch on my right side for last 3 miles, super humid. Not a good race, felt fine for first 2 miles, but HR was too high - paid the price later:
6:21 (168-176)
6:24 (171-175)
6:53 (171-174)
6:47 (170-173)
6:54 (168-172)
Finished 25-th in my age category, 313th over all (4500+)

◪ 19:47 [3] *** 2.5 km (7:55 / km) +90m 6:42 / km
spiked:15/17c shoes: Puma - Narabota XC Brown

sprint A at Charlie's - Ratlum Mountain - lost a minute in green

◪ (sprint) 17:00 [3] *** 2.3 km (7:23 / km) +90m 6:11 / km
spiked:15/16c shoes: Puma - Narabota XC Brown

lost 20 sec on 1, 20sec on 11

Sprint A - Splits

Sprint B - Splits

Wednesday Jun 17, 2009 #

trail run intervals (4x525/525) 45:15 intensity: (30:30 @2) + (8:05 @3) + (6:40 @4) 8.9 km (5:05 / km) +110m 4:47 / km
ahr:141 max:167 slept:9.0 weight:156lbs shoes: Asics DS Trainer IX

intervals in Forest Park - felt sluggish during warm up - small pain all over right side - felt better while running hard :)
2:16 (153 - 159), 3:01;
2:10 (157 - 162), 3:02;
2:07 (158 - 166), 3:40;
2:03 (159 - 167), 2:45.

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

Tuesday Jun 16, 2009 #

trail run (easy-mp-t) 44:25 intensity: (8:03 @2) + (27:24 @3) + (8:58 @4) 9.2 km (4:50 / km) +135m 4:30 / km
ahr:152 max:166 slept:8.5 weight:156lbs shoes: Adidas Kanadia Trail

3 loops in Forest Park, still cool (~62F). R. hip - pain level 1

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

strength workout (pull - ups) 5:00 [1]

pyramid to 4 and back

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