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Training Log Archive: DarthBalter

In the 7 days ending Oct 2, 2011:

	activity	#	time	miles		km		+m
	◪	1	1:51:30	9.32	(11:58)	15.0	(7:26)	435	15 /	18c	83%
	trail run	1	1:10:54	9.07	(7:49)	14.6	(4:51)	230
	cycling	2	52:10	13.17	(3:58)	21.2	(2:28)	150
	road run	1	47:57	5.84	(8:13)	9.4	(5:06)	50
	stretching	1	10:00
	Total	6	4:52:31	37.41		60.2		865	15 /	18c	83%
	[1-5]	5	4:42:31
averages - sleep:8.5 weight:161lbs

1:51

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Sunday Oct 2, 2011 #

Event: Hudson Highlander XVI

9 AM

◪ race (Lowlander) 1:51:30 [3] *** 15.0 km (7:26 / km) +435m 6:30 / km
ahr:156 max:171 spiked:15/18c shoes: Inov8 Oroc 280

Started all together with Highlander - enjoyed it, was navigating well, but running slower than I am used to. Could not see last control on a trail run - spent 8 min. running back and forward, orienteering misses were small~ a min or two. Lower back was a little tight after finish, but for now I will take it, can not work on back strength yet.

Lowlander - Splits

Friday Sep 30, 2011 #

5 PM

trail run (easy-mp) 1:10:54 14.6 km (4:51 / km) +230m 4:30 / km
ahr:152 max:165 slept:9.0 weight:159lbs shoes: Puma - Narabota XC Brown

4 long horse loops in Forest Park: 15:15 (148), 14:48 (153), 14:43 (157), 14:38 (159). I was not fully recovered, but had enough to push the pace on each loop a little harder. It felt good.

4 long horse loops - Splits

Thursday Sep 29, 2011 #

8 PM

road run (strides) 47:57 9.4 km (5:06 / km) +50m 4:58 / km
ahr:143 max:168 slept:8.0 weight:168lbs shoes: Adidas Supernova Light 6

to Victory Field + 12x100 (19.6-22.6) /100 + 2x200 (41.6, 40.4) /200 + back
right after rain.

9 PM

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

Tuesday Sep 27, 2011 #

11 AM

cycling (commute - work) 26:10 [2] 10.7 km (2:27 / km) +65m 2:22 / km
slept:8.5 weight:156lbs

8 PM

cycling (commute-home) 26:00 [3] 10.5 km (2:29 / km) +85m 2:23 / km

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