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Training Log Archive: DarthBalter

In the 7 days ending Nov 10, 2013:

	activity	#	time	miles		km		+m
	◪	2	1:15:50	6.46	(11:44)	10.4	(7:17)	445	23 /	24c	95%
	trail run	3	1:06:36	7.64	(8:43)	12.3	(5:25)	150
	road run	1	36:51	4.35	(8:28)	7.0	(5:16)	75
	cycling	2	30:00	6.52	(4:36)	10.5	(2:51)	75
	strength workout	1	15:00
	stretching	1	10:00
	Total	7	3:54:17	24.98		40.2		745	23 /	24c	95%
	[1-5]	6	3:44:17
averages - sleep:6.5 weight:162.7lbs

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Sunday Nov 10, 2013 #

12 PM

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +25m 4:42 / km
slept:5.0 weight:163lbs shoes: Inov8 OROC280 (2012)

◪ (Red Course) 1:00:40 [4] *** 8.0 km (7:35 / km) +370m 6:10 / km
spiked:16/17c shoes: Inov8 OROC280 (2012)

Wide open woods, great visibility, new map, clean run, but knee is a problem was very careful running over rocks and down hills.

3 PM

trail run 15:00 [1] 2.2 km (6:49 / km)
shoes: Inov8 OROC280 (2012)

during relay

◪ race (Relay Leg 2) 15:10 [5] ** 2.4 km (6:19 / km) +75m 5:28 / km
spiked:7/7c shoes: Inov8 OROC280 (2012)

clean and slow

Red - Splits

Relay Leg 2 - Splits

Saturday Nov 9, 2013 #

cycling (commute) 15:00 [2] 5.0 km (3:00 / km) +35m 2:54 / km

Friday Nov 8, 2013 #

cycling (commute) 15:00 [2] 5.5 km (2:44 / km) +40m 2:38 / km

Wednesday Nov 6, 2013 #

9 AM

road run (easy) 36:51 [2] 7.0 km (5:16 / km) +75m 5:00 / km
slept:7.5 weight:163lbs shoes: Adidas Boston

To Victory Field + 2 km + back. Beautiful morning ~ 54F, Sunny.

strength workout (legs + core + upper body) 15:00 [1]

Monday Nov 4, 2013 #

9 AM

trail run (easy) 41:36 8.1 km (5:08 / km) +125m 4:46 / km
slept:7.0 weight:162lbs shoes: Adidas Adizero Adios 2

2 long horse loops in Forest Park on this beautiful sunny and chilly morning ~35F. Leaves ate turning colors in Kew Gardens. Left knee is not 100%, despite all the rest, will try to train with it.

10 AM

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

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