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Training Log Archive: DarthBalter

In the 7 days ending Sep 17, 2006:

activity # timemileskm+m
  trail run6 3:54:39 29.45(7:58) 47.4(4:57) 570
  2 2:03:45 11.68(10:36) 18.8(6:35) 39857 /69c82%
  stretching4 27:00
  road run1 18:09 2.36(7:41) 3.8(4:47) 45
  intervals1 13:37 2.17(6:16) 3.5(3:53) 66
  strength workout1 12:00
  Total7 7:09:10 45.67 73.5 107957 /69c82%
averages - sleep:7.3 weight:145lbs

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MoTuWeThFrSaSu

Sunday Sep 17, 2006 #

trail run warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
slept:8.0 shoes: Nike Air Pegasus 2006

during 3 sprints

race (Sprint) 14:40 [5] **** 3.0 km (4:53 / km) +26m 4:41 / km
ahr:163 max:172 spiked:16/17c shoes: VJ-Integrators-2006

first round sprint - 4 th ot of 4, best time Erin Shirm in 13:17.

race (Sprint) 17:12 [5] **** 3.0 km (5:44 / km) +52m 5:17 / km
ahr:162 max:170 spiked:13/16c shoes: VJ-Integrators-2006

lost ~ 1 min on 3 errors, finished just behind Vlad, he was clean and steady, best time was ~15 min by John F and Mike Sandstrom

race (Sprint) 18:23 [5] **** 3.2 km (5:45 / km) +80m 5:06 / km
spiked:14/18c shoes: VJ-Integrators-2006

Lost ~ 1 min on small errors , still behind Vlad and Vadim. 16:03 was best time by Erin who cought us by 2 min and passed at the end.

Saturday Sep 16, 2006 #

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km
slept:4.5 shoes: VJ Integrator 2004

race 1:13:30 [4] **** 9.6 km (7:39 / km) +240m 6:48 / km
ahr:153 max:167 spiked:14/18c

Farsta @ Hickory Run - felt like I was moving OK, but navigation was sloppy at times - total of 8 min of errors, some embarrassing ones, nice job of course setting by Randy on 18 y.o. map. Eddie won in ~60 min

Friday Sep 15, 2006 #

trail run (easy-T) 43:27 [3] 9.2 km (4:43 / km) +95m 4:29 / km
ahr:148 max:159 slept:8.0 weight:145lbs shoes: Asics DS Trainer IX

5 loops in FP - 8:31 (146), 8:18 (149), 8:04 (153), 7:54 (156), 7:33 (160) - in the rain. I enjoyed this run today - felt better then 2 days ago.

trail run tempo 15:27 [4] 3.6 km (4:18 / km) +50m 4:01 / km
ahr:158 max:165 shoes: Asics DS Trainer IX

T part of the run

stretching warm up/down 7:00 [1]

Thursday Sep 14, 2006 #

strength workout (3x4 short circuit workout) 12:00 [1]
ahr:101 max:128 (rest day)

Wednesday Sep 13, 2006 #

trail run warm up/down 55:32 [2] 11.1 km (5:00 / km) +140m 4:42 / km
ahr:141 max:169 slept:8.0 shoes: Nike Air Pegasus 2006

To FP - 3 loops and between intervals. Nice day. I had problems getting oxygen on high speed, cut intervals short :(

intervals hills (3x1150 (up) / 650) 13:37 [4] 3.5 km (3:53 / km) +66m 3:33 / km
ahr:158 max:171 shoes: Nike Air Pegasus 2006

4:23, 4:31, 4:43 - I was not in control today, last one I could not push speed or HR

stretching warm up/down 7:00 [1]

Tuesday Sep 12, 2006 #

trail run (easy) 41:17 [2] 8.5 km (4:51 / km) +105m 4:34 / km
ahr:143 max:159 slept:7.0 shoes: Asics DS Trainer X

2 long horse loops in FP: 15:11 (146), 15:10 (144)

stretching warm up/down 6:00 [1]

Monday Sep 11, 2006 #

road run warm up/down 18:09 [3] 3.8 km (4:47 / km) +45m 4:31 / km
ahr:146 max:156 slept:8.0 shoes: Nike Air Pegasus 2006

To FP loop and back - nice day for running today

trail run tempo (MP-T) 38:56 [4] 9.0 km (4:20 / km) +130m 4:02 / km
ahr:156 max:170 shoes: Nike Air Pegasus 2006

5 loops in FP: 8:07 (150), 7:59 (154), 7:50 (156), 7:45 (158), 7:15 (164) - last loop felt easier than before at that speed - PB for the season - 7:15

stretching warm up/down 7:00 [1]

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