Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Jul 6, 2008:

	activity	#	time	miles		km		+m
	◪	1	1:43:06	8.39	(12:17)	13.5	(7:38)	350	15 /	17c	88%
	trail run	2	1:19:18	10.56	(7:30)	17.0	(4:40)	265
	road run	1	1:06:45	8.82	(7:34)	14.2	(4:42)	65
	strength workout	1	41:30
	repetitions	1	20:07	2.55	(7:54)	4.1	(4:54)	40
	stretching	2	20:00
	Total	5	5:30:46	30.32		48.8		720	15 /	17c	88%
	[1-5]	5	5:10:46
averages - sleep:8 weight:151lbs

1:43

0:00

» now

Saturday Jul 5, 2008 #

◪ warm up/down (control placement) 47:40 [2] *** 5.0 km (9:32 / km) +125m 8:28 / km
ahr:121 max:149 spiked:5/5c slept:4.5 weight:151lbs shoes: Icebugs MR2 - 2005

South Mountain Res. Humid and no sun, ~ 75F

◪ 55:26 *** 8.5 km (6:31 / km) +225m 5:46 / km
ahr:150 max:165 spiked:10/12c (injured) shoes: Icebugs MR2 - 2005

I was running fast and navigating good until I caught up to Erin, made two speed limit violation errors - turned early on my way to 6 - ~1 min 20sec,
overran on a road to 8 by good 300 m (good to have speed like that) - another 3 min. Banged my right knee on my way to last control, immediately Clem came to mind - hobbled to finish, bagged some nice people from Guyana, picnicking near by, for ice, and iced the knee then; I am still icing this thing, hope to keep the swelling down.

C • I hope you'll be better by ... 3

Friday Jul 4, 2008 #

road run (commute) 1:06:45 [3] 14.2 km (4:42 / km) +65m 4:36 / km
ahr:150 max:158 slept:9.0 shoes: Asics Gel-Kayano-XII-2006

To my sister's house in Long Island - a little boring; humid, not too warm. All aches were gone after ~ 20 min. Great celebration dinner, as always.

Thursday Jul 3, 2008 #

strength workout (2x14 circuit) 41:30 [1]
ahr:111 max:148 slept:9.0

Wednesday Jul 2, 2008 #

trail run warm up/down 27:00 [2] 5.5 km (4:55 / km) +75m 4:36 / km
ahr:142 max:154 slept:9.0 weight:151lbs shoes: Nike Air Pegasus 2006

repetitions hills (10x40sec / 80sec) 20:07 4.1 km (4:54 / km) +40m 4:41 / km
ahr:147 max:164 shoes: Nike Air Pegasus 2006

felt fast

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

left calve muscle is a little tight

Tuesday Jul 1, 2008 #

trail run (MP-T) 52:18 11.5 km (4:33 / km) +190m 4:12 / km
ahr:155 max:167 slept:8.5 weight:151lbs shoes: Asics DS Trainer IX

3 long horse loops in Forest Park: 14:25 (153), 14:03 (155), 13:37 (162) - nice day, humidity is down, ~ 80F. Legs felt good but not fully rested

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

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