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Training Log Archive: DarthBalter

In the 7 days ending Mar 4, 2012:

activity # timemileskm+m
  trail run5 4:48:49 35.11(8:14) 56.5(5:07) 1120
  ◪1 1:26:29 5.57(15:31) 8.97(9:39) 23213 /14c92%
  stretching2 27:00
  Total8 6:42:18 40.68 65.47 135213 /14c92%
  [1-5]6 6:15:18
averages - sleep:7 weight:154.6lbs

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MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

Note

It was one of the best training weekend in latest history for me, I am lucky to have couple of great athletes and friends to train with. One shell cherish such days.
C • you are scaring me. You gu... 5
7 AM

trail run hills (easy-MP-T) 1:33:14 [3] 17.5 km (5:20 / km) +400m 4:47 / km
slept:6.5 weight:154lbs shoes: Adidas Kanadia Trail

Tested Z-man's training loop with Garmin and Polar GPS units: Polar was in 1 sec recording mode, Garmin was in smart recording mode, got very similar results: 14.81 km vs 14.84 km. Started easy on this cold day (~42-44F), after warm up we started to push the pace a little, and last 30 min it was O-race effort for me, and somewhat between easy and medium effort for Z-man. Great feeling after we finished that loop and I went for a short cool-down loop. GPS parsing is nice, I did not know I can do that.
1 PM

trail run warm up/down 15:48 [2] 2.1 km (7:31 / km) +60m 6:35 / km
ahr:130 max:162 shoes: Adidas Kanadia Trail

Saturday Mar 3, 2012 #

9 AM

◪ (control vetting) 1:26:29 intensity: (33:38 @1) + (18:28 @2) + (28:43 @3) + (5:40 @4) **** 8.97 km (9:39 / km) +232m 8:32 / km
ahr:127 max:162 spiked:13/14c slept:7.0 weight:154lbs shoes: Inov8 Oroc 280

Vetting with Z-man and Speedy at Elk Neck, map is still good, mountain laurel is tough, but passable. Took a dive in to the lake water 5 min into the run, got mouthful of sand, it kinda sucked for next 5 minutes, but it was sunny, ~60F, coldish wind, so warmed up and dried out fast. It is nice to have such a strong course setting team, many hands make work easy.

Friday Mar 2, 2012 #

9 AM

trail run hills 54:14 intensity: (6:30 @2) + (26:26 @3) + (19:56 @4) + (1:22 @5) 11.3 km (4:48 / km) +250m 4:19 / km
ahr:153 max:167 slept:10.0 weight:154.5lbs shoes: Inov-8 Talon 212

6 hilly loops in Forest Park: 6:03 (155), 6:11 (154), 6:02 (156), 5:55 (158), 5:55 (159), 5:35 (164). Legs are mostly fresh, good effort last 3 loops. Cloudy, cool (~44F). GPS sensor in a back pocket did not work quite well, recording every second.

Thursday Mar 1, 2012 #

12 PM

trail run tempo (easy-MP-T) 54:48 intensity: (7:54 @2) + (22:15 @3) + (20:01 @4) + (4:38 @5) 11.8 km (4:39 / km) +180m 4:19 / km
ahr:155 max:171 slept:5.5 weight:154.5lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park: 8:32 (151), 8:18 (155), 8:01 (159), 7:43 (164), 7:33 (166). legs felt fully rested, had no problem accelerating HR to 168+. Cool and damp (~42F).
1 PM

stretching warm up/down (legs and back) 15:00 [0]

Tuesday Feb 28, 2012 #

5 AM

trail run (easy + 15x100/100) 1:10:45 intensity: (7:48 @2) + (1:01:26 @3) + (1:31 @4) 13.8 km (5:08 / km) +230m 4:44 / km
ahr:147 max:157 slept:6.0 weight:156lbs shoes: Asics Gel DS Trainer 16

4 long horse loops in Forest Park: 15:38 (146), 15:34 (145), 14:59 (149), 15:24 (151) - last loop ran as 15 x 22 fast / 38 slow. Felt skiing in the legs, tired after strides. Way too many dog walkers to fully enjoy the run. Sunny, cool, windy (42F).
12 PM

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

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