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Training Log Archive: DarthBalter

In the 7 days ending Oct 23, 2005:

	activity	#	time	miles		km		+m
	trail run	3	2:25:08	17.65	(8:13)	28.4	(5:07)	505
	◪	1	53:29	4.97	(10:46)	8.0	(6:41)	265	39 /	43c	90%
	road run	1	33:05	3.98	(8:19)	6.4	(5:10)	65
	intervals	1	15:27	2.49	(6:13)	4.0	(3:52)
	stretching	2	12:00
	Total	4	4:19:09	29.08		46.8		835	39 /	43c	90%
averages - sleep:7

1:16

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» now

Sunday Oct 23, 2005 #

trail run warm up/down 23:00 [2] 3.0 km (7:40 / km) +60m 6:58 / km
ahr:136 max:152 slept:6.0 shoes: OLWAY Tiger 2004

before and after sprints

◪ (spint) 21:10 [4] **** 3.0 km (7:03 / km) +80m 6:14 / km
ahr:160 max:172 spiked:14/15c shoes: OLWAY Tiger 2004

1 of 3 @ Trout Brook - ~20 sec on #5

◪ (Sprint) 15:38 [4] *** 2.5 km (6:15 / km) +75m 5:26 / km
ahr:162 max:170 spiked:13/14c shoes: OLWAY Tiger 2004

2 of 3 @ Trout Brook - 20 sec #14 - i ran too fast uphill to #13, my brain got fried

◪ (Sprint) 16:41 [4] **** 2.5 km (6:40 / km) +110m 5:28 / km
ahr:162 max:174 spiked:12/14c shoes: OLWAY Tiger 2004

3 of 3 @ Trout Brook - # 5 - 20 sec, did not get the map, # 7- 45 sec: got confused by #8 being so close to #6 - ran 6-8-7-8-9 that was the only real mental lapse today

Sprint 1 - Splits

Sprint 2 - Splits

Sprint 3 - Splits

Saturday Oct 22, 2005 #

road run warm up/down (tempo) 13:05 [4] 3.0 km (4:22 / km) +35m 4:07 / km
ahr:152 max:157 slept:7.0 shoes: Asics DS Trainer X

warm up in the rain - faster then usual

intervals intervals (4x1000/200) 15:27 [4] 4.0 km (3:52 / km)
ahr:162 max:171 shoes: Asics DS Trainer X

3:48, 3:49, 3:49, 4:00

C • 5

road run warm up/down 20:00 [3] 3.4 km (5:53 / km) +30m 5:38 / km
ahr:136 max:150 shoes: Asics DS Trainer X

back home and between intervals

Thursday Oct 20, 2005 #

trail run (easy-T+strides) 57:40 [3] 12.2 km (4:44 / km) +210m 4:21 / km
ahr:150 max:168 slept:7.5 shoes: Asics DS Trainer IX

@ Forest Park: 4 horse loops: 8:15 (149), 8:02 (152), 7:44 (156), 7:24 (161), + 5x150/150@26-28/1:10

stretching 6:00 [1]

Wednesday Oct 19, 2005 #

trail run 1:04:28 [3] 13.2 km (4:53 / km) +235m 4:29 / km
ahr:148 max:166 slept:7.5 shoes: Nike Air Pegasus 2005

2 loops in Forest Park: 29:27, 28:07

stretching (legs and lower back) 6:00 [1]

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