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Training Log Archive: DarthBalter

In the 7 days ending Sep 24, 2007:

	activity	#	time	miles		km		+m
	road run	4	1:44:12	13.48	(7:44)	21.7	(4:48)	160
	◪	2	1:23:29	8.26	(10:06)	13.3	(6:17)	380	58 /	66c	87%
	trail run	2	1:20:00	7.46	(10:44)	12.0	(6:40)	190
	stretching	2	20:00
	Total	6	4:47:41	29.2		47.0		730	58 /	66c	87%
	[1-5]	6	4:27:41
averages - sleep:7 weight:150lbs

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Sunday Sep 23, 2007 #

trail run warm up/down 40:00 [2] 6.0 km (6:40 / km) +120m 6:04 / km
ahr:132 max:160 slept:5.5 shoes: VJ-Integrators-2006

before and after my run

◪ race (Relay - leg 1) 38:30 [4] ***** 5.0 km (7:42 / km) +240m 6:13 / km
ahr:162 max:170 spiked:14/17c shoes: VJ-Integrators-2006

Very physical course - did not have all the energy climbing - navigated rather well most of the time - 1 min on 2 - pulled by leading group - not a best rout to 3 - ~ 1 min, not the best rout to 8 ~ 20 sec, 25 sec on 11 - total ~ 3 min. DVOA 1 - won. Super run by Wyatt on leg 3 sealed it. Clem had 6 min lead and kept losses to minimum.

4pt Leg 1 Green - Splits

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

trail run warm up/down (+ strides and stretching) 40:00 [2] 6.0 km (6:40 / km) +70m 6:18 / km
ahr:144 max:165 slept:6.0 shoes: VJ Integrator 2004

all warm-ups before 3 sprints

◪ race (Sprint) 14:41 [5] ***** 2.5 km (5:52 / km) +55m 5:17 / km
ahr:170 max:177 spiked:13/15c weight:150lbs shoes: VJ Integrator 2004

Sprint 1 - sloppy # 1, than better - total ~ 1 min in hesitations - full sprint effort

◪ race (Srint) 14:32 [5] ***** 2.6 km (5:35 / km) +55m 5:03 / km
ahr:172 max:178 spiked:10/13c shoes: VJ Integrator 2004

Srint 2 - same effort - again all errors in the beginning - total of 1 min and 10 sec

◪ race (Sprint) 15:46 [5] *** 3.2 km (4:56 / km) +30m 4:42 / km
ahr:170 max:177 spiked:21/21c shoes: VJ Integrator 2004

Last sprint - clean in the group - did not plan to push hard but got sucked into it - felt good.

Sprint A Course 3 (R/B) - Splits

Sprint B Course 3 (R/B) - Splits

Sprint C - Splits

Friday Sep 21, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.5 shoes: Nike Air Pegasus 2006

Thursday Sep 20, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.0 shoes: Asics Gel-Kahana trail

Wednesday Sep 19, 2007 #

road run (commute) 38:44 7.9 km (4:54 / km) +65m 4:43 / km
slept:8.0 shoes: Asics Gel-Kahana trail

in the evening

stretching warm up/down 10:00 [0]

Tuesday Sep 18, 2007 #

road run 39:28 8.8 km (4:29 / km) +45m 4:22 / km
ahr:153 max:172 slept:8.0 shoes: Adidas Supernova Light 6

Ran to Victory Field and than had 2 km negative splits T test - felt good, nice weather for running - left Achilles tendon tight for first 10 min, in right quadricep felt pain level 2 at the end.

stretching warm up/down (legs and back) 10:00 [0]

C • How do you manage to feel good with pains? 5

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