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Training Log Archive: DarthBalter

In the 7 days ending Apr 11, 2015:

activity # timemileskm+m
  ◪2 2:42:32 14.44(11:15) 23.24(7:00) 79114 /16c87%
  trail run3 2:16:55 16.96(8:04) 27.3(5:01) 400
  stretching1 10:00
  Total6 5:09:27 31.4 50.54 119114 /16c87%
  [1-5]5 4:59:27
averages - sleep:6.7 weight:164lbs

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SuMoTuWeThFrSa

Saturday Apr 11, 2015 #

Event: HVO Ward Pound Ridge
 
Event: Ward Pound Ridge Season opener
 
10 AM

trail run warm up/down 10:00 [2] 1.7 km (5:53 / km) +25m 5:29 / km
shoes: Inov8 Oroc 280

11 AM

◪ 1:19:10 [3] **** 10.39 km (7:37 / km) +441m 6:17 / km
spiked:14/16c shoes: Inov8 Oroc 280

Very physical course at Pond Ridge, relatively clean run, slow running down hills, due to weak R. ankle since Middle @ The Pig twist. intentionally went around to 8, it was much longer, but avoided nasty steep passage in mt. laurel. Did not see high route to 1 that would save some climb, dropped a little low from 1 to 2, missed 3 high. The rest of the course - clean, just got stuck close to 9 in wind blown patch.

Blue - Splits

Thursday Apr 9, 2015 #

4 PM

trail run tempo (easy-MP-T) 55:45 intensity: (43:45 @3) + (12:00 @4) 11.8 km (4:43 / km) +155m 4:26 / km
slept:7.0 weight:164lbs shoes: Adidas Adizero Adios 2

to Forest Park + 5 loops + back : 8:27, 8:27, 8:18, 8:11, 8:01. Felt good. Gloomy, cool - 40F.

Wednesday Apr 8, 2015 #

2 PM

trail run tempo (easy-MP-T) 1:11:10 intensity: (5:00 @2) + (51:10 @3) + (15:00 @4) 13.8 km (5:09 / km) +220m 4:47 / km
slept:6.0 weight:165lbs shoes: Adidas Adizero Adios 2 Blue

4 Orange (soft) trail loops in Forest Park. Running felt good on a cool (44F) day. Legs are fresh, calves got tight on a first loop, so I changed foot placement style to adjust for soft trail cover. It worked: 15:36, 15:34, 15:16, 14:56.
4 PM

stretching (lower back and legs) 10:00 [0]

Sunday Apr 5, 2015 #

11 AM

◪ (trail mapping) 1:23:22 [2] 12.85 km (6:29 / km) +350m 5:43 / km
slept:7.0 weight:163lbs shoes: Salomon Sense 3 Ultra SG

At LM - 60% of white woods now have barberries bushes and raspberry - wonderful combination of thorny and painful. I remember this place 20 years ago - super fast - between this and massive wind damage in some areas, not a pretty picture for a massive mapping project. This place need a nice ground fire, may be nature will help, ... or not.
After this we all vent to Korean King Spa - banya!

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