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Training Log Archive: DarthBalter

In the 7 days ending Dec 16, 2012:

activity # timemileskm+m
  trail run6 5:03:11 38.15(7:57) 61.4(4:56) 960
  strength workout1 25:00
  stretching3 23:00
  Total10 5:51:11 38.15 61.4 960
  [1-5]7 5:28:11
averages - sleep:8.2 weight:160lbs

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MoTuWeThFrSaSu

Sunday Dec 16, 2012 #

11 AM

trail run (easy) 1:10:34 intensity: (5:36 @1) + (37:23 @2) + (27:35 @3) 13.0 km (5:26 / km) +250m 4:57 / km
slept:9.0 weight:160lbs shoes: Adidas Adizero Adios 2

@ Eagle Rock with Z-man - drizzling and raining, coldish

Saturday Dec 15, 2012 #

3 PM

trail run tempo (easy-MP) 43:40 intensity: (1:54 @2) + (35:49 @3) + (5:57 @4) 9.6 km (4:33 / km) +100m 4:19 / km
ahr:153 max:163 shoes: Adidas Adizero Adios 2

Railroad Trail in Verona with Z-man, lesser effort than 3 weeks ago, but faster than planned (21:54, 21:46)

Friday Dec 14, 2012 #

12 PM

trail run (hills) 54:50 intensity: (28 @1) + (7:08 @2) + (44:43 @3) + (2:31 @4) 11.0 km (4:59 / km) +240m 4:30 / km
ahr:148 max:160 slept:8.0 weight:160lbs shoes: Adidas Supernova Light 6

6 hilly loops in Forest Park: 6:25, 6:15, 6:09, 6:06, 6:06, 6,10. Felt good, sunny, ~44 F.
1 PM

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

Thursday Dec 13, 2012 #

strength workout (core, upper body, legs) 25:00 [1]
slept:8.0 weight:159lbs

circuit: strength and stretching

Wednesday Dec 12, 2012 #

9 AM

trail run (easy) 47:51 intensity: (20 @1) + (10:23 @2) + (36:26 @3) + (42 @4) 10.0 km (4:47 / km) +130m 4:30 / km
ahr:146 max:158 slept:8.0 weight:159lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park, chilly and sunny morning (~40F): 8:39 (146). 8:36 (146), 8:29 (149), 8:33 (149)

Tuesday Dec 11, 2012 #

9 AM

trail run (15 x 20c/40c) 38:16 intensity: (30 @1) + (5:18 @2) + (25:33 @3) + (6:55 @4) 7.8 km (4:54 / km) +110m 4:35 / km
ahr:149 max:163 shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park, ~44F, sunny (finally), felt good. Second loop did 15x20 sec / 40 sec strides.
10 AM

stretching warm up/down (legs and back) 6:00 [0]

Monday Dec 10, 2012 #

9 AM

trail run (easy-MP) 48:00 intensity: (4:17 @2) + (37:27 @3) + (6:16 @4) 10.0 km (4:48 / km) +130m 4:30 / km
ahr:150 max:162 slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park on a foggy morning: 8:36 (148), 8:26 (151), 8:23 (153), 8:26 (155). Warmish, I was overdressed.
10 AM

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

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