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Training Log Archive: DarthBalter

In the 7 days ending May 11, 2013:

activity # timemileskm+m
  trail run2 1:39:17 12.18(8:09) 19.6(5:04) 420
  ◪2 55:29 4.97(11:10) 8.0(6:56) 28026 /32c81%
  strides1 25:00 3.11(8:03) 5.0(5:00) 10
  road run1 20:00 2.49(8:03) 4.0(5:00) 80
  stretching1 12:00
  Total7 3:31:46 22.74 36.6 79026 /32c81%
  [1-5]6 3:19:46
averages - sleep:8 weight:160lbs

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SuMoTuWeThFrSa

Saturday May 11, 2013 #

trail run warm up/down 18:00 [2] 2.5 km (7:12 / km) +150m 5:32 / km
slept:8.0 shoes: Inov-8 Talon 212

from bus to start and back after race
12 PM

◪ race (Red - Middle) 39:11 [4] ***** 5.0 km (7:50 / km) +200m 6:32 / km
spiked:12/16c shoes: Inov8 Oroc 280

Great course, good race

Middle Red Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

road run warm up/down 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km
shoes: Inov8 Oroc 280

before and after the Sprint
3 PM

◪ race (Sprint - Red) 16:18 [5] ** 3.0 km (5:26 / km) +80m 4:48 / km
spiked:14/16c shoes: Inov8 OROC280 (2012)


Sprint Red - Splits

Tuesday May 7, 2013 #

2 PM

strides (10x100/100) 25:00 intensity: (10:00 @2) + (10:00 @3) + (5:00 @4) 5.0 km (5:00 / km) +10m 4:57 / km
slept:8.0 shoes: Adidas Kanadia Trail II

Sunday May 5, 2013 #

4 PM

trail run long (easy-MP) 1:21:17 intensity: (2:32 @2) + (58:07 @3) + (20:38 @4) 17.1 km (4:45 / km) +270m 4:24 / km
ahr:153 max:164 slept:8.0 weight:160lbs shoes: Adidas Supernova Light 6

5 long horse loops in Forest Park: 14:59 (151), 14:40 (152), 14:28 (155), 14:23 (155), 14:18 (157). Legs felt better than yesterday, started easy, and picked up ever so slightly on every loop. Nice, close to perfect running weather, sunny, ~60 F, breeze.
5 PM

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

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