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Training Log Archive: DarthBalter

In the 7 days ending Nov 13, 2005:

activity # timemileskm+m
  ◪3 3:44:34 22.87(9:49) 36.8(6:06) 102049 /56c87%
  trail run4 1:56:35 14.17(8:14) 22.8(5:07) 260
  road run1 39:11 5.03(7:47) 8.1(4:50) 35
  Total5 6:20:20 42.07(9:02) 67.7(5:37) 131549 /56c87%
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Nov 13, 2005 #

trail run warm up/down 10:00 [3] 2.0 km (5:00 / km) +25m 4:42 / km
slept:7.0 shoes: VJ Integrator 2004

◪ race (long) 2:41:01 [4] **** 25.0 km (6:26 / km) +750m 5:36 / km
spiked:25/29c shoes: VJ Integrator 2004

Long-O US Champs - good run, some minor errors along the way - may be 4 min lost total + 1 min pit stop, biggest error was not the best rout to # 19 ~ 1.5 - 2 min lost. Started to slow down after # 22 and had some cramps for last 3.5 km, happy with my 6-th place, super clean run would not gain any spots. This race is a nice finish to a season; relays at pig, team trials and Billygoat are focus of new training season (Spring 2006),
C • new training season 9

Blue Long - Splits

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

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