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Training Log Archive: DarthBalter

In the 7 days ending Dec 25, 2011:

	activity	#	time	miles		km		+m
	◪	2	4:18:30	16.16	(16:00)	26.0	(9:57)	1200	24 /	9c	266%
	trail run	2	2:00:54	20.0	(6:03)	32.19	(3:45)	400
	road run	2	1:05:28	8.08	(8:06)	13.0	(5:02)	80
	stretching	3	30:00
	Total	9	7:54:52	44.24		71.19		1680	24 /	9c	266%
	[1-5]	7	7:39:52
averages - sleep:7.5 weight:156.3lbs

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Sunday Dec 25, 2011 #

12 PM

road run warm up/down 11:00 [2] 2.0 km (5:30 / km)
slept:7.0 weight:155lbs shoes: Inov8 Oroc 280

From Fisherman's parking lot to Kanawauke parking lot with Boris, Z-man and Andis. Road is fixed but still closed.

1 PM

◪ long (classic - rout choice) 1:48:30 [3] ***** 12.0 km (9:03 / km) +640m 7:08 / km
spiked:7/9c shoes: Inov8 Oroc 280

Ran the training on Surebridge I set-up yesterdays on Surebridge - till 6 was running with Andis - younger goats pulled away from the start. Course came out to be very physical due to excessive climb, and I made it harder on myself by going to the top of the hill to 7 ( and got lost shortly after this climb for about 10-12 min.) Boris and Z-man did it in 80 min, just about right time. One streamer was removed (#8) most likely by super conscious hikers.

Saturday Dec 24, 2011 #

11 AM

◪ (controls vetting and hang) 2:30:00 [2] **** 14.0 km (10:43 / km) +560m 8:56 / km
spiked:17/slept:6.0 shoes: Inov8 Oroc 280

hang controls and streamers on Rockhouse for middle training and "Classic" on Surebridge. Great views on this sunny cold day from the hilltops. Felt tired for last 30min., walked up-hill, in blueberry and rocks but survived without GU.
Great evening dinner and cards with Boris, Kat, Sergei and Ksenya.

Friday Dec 23, 2011 #

2 PM

trail run (easy) 1:05:48 [2] 13.2 km (4:59 / km) +230m 4:35 / km
ahr:144 max:157 slept:7.0 weight:157lbs shoes: Puma - Narabota XC Brown

2 perimeter loops in Forest Park - easy running: 29:36 (143), 28:58 (147)

3 PM

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

Thursday Dec 22, 2011 #

11 AM

road run intervals (10x400/200) 54:28 11.0 km (4:57 / km) +80m 4:47 / km
ahr:144 max:147 slept:8.0 weight:157lbs shoes: Adidas Supernova Light 6

to Victory Field + 10 x 400 @ (86-90) / 200 (83-95 rest) + back home
Super warm - short sleeves ~55F, not much wind like last time. Felt good and hard.

12 PM

stretching warm up/down (legs and back) 15:00 [3]

Tuesday Dec 20, 2011 #

12 PM

trail run tempo (easy-MP-T) 55:06 11.8 mi (4:40 / mi) +170m 4:28 / mi
ahr:150 max:168 slept:9.5 weight:156lbs shoes: Adidas Kanadia Trail

5 loops in Forest Park: 8:31 (149), 8:17 (152), 8:04 (156), 7:56 (160). 7:49 (161). Legs felt fully recovered, pushed pace last 3 loops and it felt harder then I expected. Nice and warm for this time of the year (~45F)

1 PM

stretching warm up/down (legs and back) 5:00 [0]

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