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Training Log Archive: DarthBalter

In the 7 days ending Sep 23, 2006:

activity # timemileskm+m
  trail run4 2:37:24 18.33(8:35) 29.5(5:20) 330
  ◪2 1:57:08 11.74(9:58) 18.9(6:12) 45373 /85c85%
  stretching2 14:00
  Total4 4:48:32 30.07 48.4 78373 /85c85%
averages - sleep:8

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SuMoTuWeThFrSa

Saturday Sep 23, 2006 #

Event: CNYO A meet
 

trail run warm up/down 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
ahr:135 max:160 slept:7.5 shoes: VJ-Integrators-2006

◪ race (Sprint) 14:58 [5] **** 2.7 km (5:33 / km) +55m 5:02 / km
ahr:167 max:179 spiked:14/14c

Sprint @ SNYO - clean run, full effort, cought Vadim in the middle, we got a bunch of people in front of us - helped to nail all controls after that. Lost 4 sec to Fohn F., who jogged the course :)

◪ race (Middle) 51:55 [5] **** 7.0 km (7:25 / km) +240m 6:20 / km
ahr:165 max:175 spiked:16/20c shoes: VJ-Integrators-2006

Middle Blue @ CNYO. Started a little sluggish, was hesitant on 1, 3 and 4, then John F. cought me and Ross on # 4 and I was able to pick up navigation and was catching up to Ross and John on small errors they made, felt week in the middle of the race, but was able to push @ the end in head to head running with kids. ~ 2 min lost on the course

Sprint - Strong Lungs - Splits

Middle - Blue - Splits

Thursday Sep 21, 2006 #

trail run (easy-T) 53:21 [3] 11.5 km (4:38 / km) +145m 4:22 / km
ahr:147 max:160 slept:8.5 shoes: Asics DS Trainer IX

4 long horse loops in FP: 14:23 (147), 14:10 (149), 13:44 (153), 13:03 (159) - nice day for running, felt rested finally.

trail run tempo 13:03 [4] 3.1 km (4:13 / km) +45m 3:55 / km
ahr:159 max:166 shoes: Asics DS Trainer IX

T part of the run

stretching warm up/down 7:00 [1]

Tuesday Sep 19, 2006 #

trail run (easy) 41:00 [2] 8.4 km (4:53 / km) +60m 4:43 / km
ahr:143 max:157 slept:8.0 shoes: Nike Air Pegasus 2006

felt better today, still some minor pains from banging myself @ Hickory Run, looks like no permanent damage was done

stretching warm up/down 7:00 [1]

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals
 

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.

Sprint #1 - Long - Splits

Sprint #2 - Long - Splits

Sprint Final - Long - Splits

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