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Training Log Archive: DarthBalter

In the 1 days ending Dec 4, 2011:

	activity	#	time	miles		km		+m
	◪	1	46:32	4.35	(10:42)	7.0	(6:39)	200	12 /	14c	85%
	road run	2	34:40	4.35	(7:58)	7.0	(4:57)	100
	trail run	1	6:00	0.62	(9:39)	1.0	(6:00)	10
	Total	4	1:27:12	9.32	(9:21)	15.0	(5:49)	310	12 /	14c	85%
averages - sleep:6

1:27

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Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

9 AM

road run warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
ahr:130 max:145 slept:6.0 shoes: Adidas Supernova Light 6

before and after road race

10 AM

road run race (5 km) 19:40 [4] 5.0 km (3:56 / km) +70m 3:41 / km
ahr:163 max:168 shoes: Adidas Supernova Light 6

Hot Chocolate 5K in Northhampton, MA - running felt felt hard most of the time, HR was lower than expected. Alex got me in last 300 m and I stayed close to her until finish. Goal was to get out of 20 min, so not too bad on that front, still lots of room for impovement

C • Challenge :) 16

1 PM

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 Oroc 280

2 PM

◪ race (Red Course) 46:32 [4] *** 7.0 km (6:39 / km) +200m 5:49 / km
spiked:12/14c shoes: Inov8 Oroc 280

good effort, even the legs were not springy after earlier road race, could have been a very clean race, but I messed up attack angle on 6, lost ~ 2.5 min there

Red - Splits

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