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Training Log Archive: DarthBalter

In the 7 days ending Nov 12, 2005:

	activity	#	time	miles		km		+m
	trail run	4	2:06:35	14.79	(8:34)	23.8	(5:19)	260
	◪	3	1:57:11	12.92	(9:04)	20.8	(5:38)	450	42 /	47c	89%
	road run	1	39:11	5.03	(7:47)	8.1	(4:50)	35
	Total	5	4:42:57	32.75	(8:38)	52.7	(5:22)	745	42 /	47c	89%
averages - sleep:6.5

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Saturday Nov 12, 2005 #

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +20m 4:46 / km
ahr:134 max:162 slept:7.0 shoes: VJ Integrator 2004

◪ race 49:46 [4] **** 9.0 km (5:32 / km) +180m 5:02 / km
ahr:163 max:174 spiked:11/14c shoes: VJ Integrator 2004

Red @ DVOA A-meet - clean run - started moderate effort, than made a mistake on #6 and picked up effort fo the rest of the race - total ~ 2 min of errors and hasitations - Joe was 50:10.

Red 1 - Splits

Friday Nov 11, 2005 #

Event: US Long Course Champs

trail run warm up/down 30:00 [2] 4.0 km (7:30 / km) +30m 7:14 / km
shoes: VJ Integrator 2004

before and after sprint with J-man

◪ race (sprint) 13:47 [5] *** 2.8 km (4:55 / km) +90m 4:14 / km
spiked:13/13c slept:5.0 shoes: VJ Integrator 2004

DVOA sprint - very clean; J-man 13:00

C • Sprint run 2

Chapel Sprint - Splits

Wednesday Nov 9, 2005 #

trail run (MP) 51:29 [3] 11.2 km (4:36 / km) +135m 4:20 / km
ahr:151 max:161 slept:8.0 shoes: Nike Air Pegasus 2005

6 loops in Forest Park (MP+T): 8:14 (152), 8:14 (153), 8:34 (150), 8:11 (152), 7:43 (160), 7:23 (164)

trail run tempo (T-pace) 15:06 [4] 3.6 km (4:12 / km) +50m 3:55 / km
ahr:162 max:169 shoes: Nike Air Pegasus 2005

T part of the run

Tuesday Nov 8, 2005 #

road run (commute) 39:11 [2] 8.1 km (4:50 / km) +35m 4:44 / km
ahr:139 max:152 slept:6.0

C • Hey - what's the plan for Friday? 2

Sunday Nov 6, 2005 #

Event: HVO/DVOA Dual Meet

trail run warm up/down 20:00 [2] 3.0 km (6:40 / km) +25m 6:24 / km
slept:6.5 shoes: OLWAY Tiger 2004

warm-up with Mr. Speedy

◪ race 53:38 [5] *** 9.0 km (5:58 / km) +180m 5:25 / km
spiked:18/20c shoes: OLWAY Tiger 2004

fast pace race on a simple map, had total of ~1-1.5 min of small errors and hazitations, J-Man - 51:10

C • Follow by a horse 1

Red - Splits

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