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Training Log Archive: DarthBalter

In the 7 days ending Oct 9, 2009:

activity # timemileskm+m
  cycling5 3:07:12 46.6(4:01) 75.0(2:30) 500
  ◪2 2:00:38 10.56(11:25) 17.0(7:06) 53025 /31c80%
  trail run2 59:03 7.46(7:55) 12.0(4:55) 150
  strength workout1 31:47
  road run1 15:00 1.55(9:39) 2.5(6:00) 40
  stretching1 12:00
  Total7 7:05:40 66.18 106.5 122025 /31c80%
  [1-5]7 6:53:40
averages - sleep:7.7 weight:150.7lbs

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SaSuMoTuWeThFr

Friday Oct 9, 2009 #

cycling (commute - work) 16:09 intensity: (7:25 @2) + (8:44 @3) 7.5 km (2:09 / km) +35m 2:06 / km
ahr:142 max:156 slept:6.5

little help with wind and much better traffic at 8:40 AM than 1 PM
C • You work on Fri. now? 2

cycling (commute - home) 17:41 intensity: (9:20 @2) + (8:21 @3) 7.5 km (2:21 / km) +65m 2:16 / km

Thursday Oct 8, 2009 #

strength workout (circuit 2x10) 31:47 intensity: (17:00 @1) + (12:32 @2) + (2:15 @3)
ahr:116 max:152 slept:8.0 weight:151lbs

cycling (commute - work) 18:53 intensity: (6:20 @2) + (10:20 @3) + (2:13 @4) 7.5 km (2:31 / km) +35m 2:28 / km
ahr:150 max:160

into wind

cycling (commute - home) 19:10 intensity: (2:00 @1) + (11:52 @2) + (5:18 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:135 max:154

Wednesday Oct 7, 2009 #

cycling (commute - work) 22:00 intensity: (11:00 @2) + (11:00 @3) 7.5 km (2:56 / km) +35m 2:52 / km
ahr:146 max:157 slept:8.0 weight:151lbs

brutal head and side wind today, dust in the face :(

cycling 17:03 intensity: (8:31 @2) + (6:29 @3) + (2:03 @4) 7.5 km (2:16 / km) +65m 2:11 / km

Same wind helping (daytime was 30 mph in my face)

Tuesday Oct 6, 2009 #

trail run (easy-MP-T) 47:03 intensity: (3:26 @2) + (28:45 @3) + (13:20 @4) + (1:32 @5) 10.0 km (4:42 / km) +140m 4:24 / km
ahr:154 max:169 slept:8.0 weight:150lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park: 8:35 (151), 8:27 (153), 8:06 (158), 7:51 (163). Felt good, no mechanical problems. Nice day to run (~60+F)

stretching warm up/down (back and legs) 12:00 [0]

cycling (commute - work) 19:43 [2] 7.5 km (2:38 / km) +35m 2:34 / km

lots of traffic today

cycling (commute - home) 18:23 intensity: (6:50 @2) + (10:21 @3) + (1:12 @4) 7.5 km (2:27 / km) +65m 2:21 / km
ahr:144 max:162

Monday Oct 5, 2009 #

cycling 19:00 intensity: (6:40 @2) + (12:20 @3) 7.5 km (2:32 / km) +35m 2:29 / km
ahr:146 max:157 slept:9.5

cycling (commute - home) 19:10 intensity: (2:39 @1) + (11:11 @2) + (5:20 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:134 max:156

Sunday Oct 4, 2009 #

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
slept:10.0 shoes: Icebugs MR2 - 2005

◪ race (Red Course) 54:53 intensity: (7:53 @3) + (35:50 @4) + (11:10 @5) ***** 8.0 km (6:52 / km) +200m 6:06 / km
ahr:162 max:171 spiked:15/18c shoes: Icebugs MR2 - 2005

Day 2 at Boulder Dash - course was more technical and I went conservative today - worked well, but at the end I picked up speed in the flat area, and lost ~ 2 min. on 16 and 17. Finished 3-rd behind Andrew and Sam.

Red Day 2 - Splits

Saturday Oct 3, 2009 #

road run warm up/down 15:00 intensity: (7:30 @2) + (7:30 @3) 2.5 km (6:00 / km) +40m 5:33 / km
ahr:143 max:153 slept:4.0 shoes: Icebugs MR2 - 2005

◪ race (Red Course) 1:05:45 intensity: (10:45 @3) + (29:10 @4) + (25:50 @5) **** 9.0 km (7:18 / km) +330m 6:10 / km
ahr:163 max:174 spiked:10/13c shoes: Icebugs MR2 - 2005

Boulder Dash Day 1 in the rain. Running felt easy, navigation worked well for the most of the race. Caught up to Sam (4 min) on the way to 9 - than had series of errors on 11, 12, and 13 - I was getting tired from pushing hard and Sam gained 3.5 min back.

Red day 1 - Splits

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