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Training Log Archive: DarthBalter

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  trail run10 6:37:11 48.34(8:13) 77.8(5:06) 1180
  road run7 4:59:28 40.57(7:23) 65.29(4:35) 505
  ◪3 3:58:45 16.9(14:08) 27.2(8:47) 64565 /71c91%
  intervals5 2:04:22 15.04(8:16) 24.2(5:08) 345
  strength workout3 2:01:30
  stretching8 1:25:00
  repetitions1 12:50 1.8(7:07) 2.9(4:26) 55
  Total22 21:19:06 122.65 197.39 273065 /71c91%
  [1-5]21 19:54:06
averages - sleep:7.7 weight:150.4lbs

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Sunday Jun 29, 2008 #

◪ (control placement, etc) 50:00 [2] ***** 6.0 km (8:20 / km) +130m 7:31 / km
spiked:8/9c slept:6.0 shoes: Puma - Narabota XC Green

to the start and back to parking + control hanging

◪ (middle) 32:25 [4] ***** 4.0 km (8:06 / km) +145m 6:52 / km
spiked:13/15c shoes: Puma - Narabota XC Green

Ran my training course, picking up controls in order

middle - Splits

Saturday Jun 28, 2008 #

Event: WMOC 2008
 

road run warm up/down 30:00 [2] 5.5 km (5:27 / km) +50m 5:13 / km
ahr:138 max:153 slept:5.5 shoes: Adidas Supernova Light 6

before and after the road race

road run race 31:25 [5] 5.0 mi (6:17 / mi) +65m 6:02 / mi
ahr:168 max:174 shoes: Adidas Supernova Light 6

Even effort on a hot and humid day:
6:08
6:02 (down hill)
6:19
6:37 (up hill)
6:19
New PR for 5 miles, but not yet at 31:15 goal.
C • woot woot 1

Friday Jun 27, 2008 #

road run (commute) 36:36 [3] 7.9 km (4:38 / km) +35m 4:32 / km
slept:6.5 shoes: Nike Air Pegasus 2006

clouds made this running much more pleasant than if the sun was out on this humid day

Note

once a year I take a picture of my running shoes collection - not too many changes from last year - 3 new pairs - 2 retired
C • I would take ICEBUGS any day... 1

Thursday Jun 26, 2008 #

strength workout (2x14 circuit) 42:00 [1]
slept:9.5

Late evening workout: legs, back, upper body, abs.

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

Wednesday Jun 25, 2008 #

trail run (easy-T) 54:43 intensity: (7:13 @2) + (24:06 @3) + (23:24 @4) 11.8 km (4:38 / km) +180m 4:19 / km
ahr:152 max:167 slept:9.0 shoes: Nike Air Pegasus 2006

5 loops in Forest Park - horse trails are clean from fallen trees:
8:38 (147), 8:33 (148), 7:57 (155), 7:53 (159), 7:34 (163)
Nice warm summer day, felt good, last loop was moderate effort.

stretching warm up/down (laegs + back) 10:00 [0]

Tuesday Jun 24, 2008 #

trail run warm up/down 30:46 [2] 6.0 km (5:08 / km) +55m 4:54 / km
ahr:142 max:152 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6

C • CNYO rogaine? 4

intervals hills (7x450-up/350) 28:50 intensity: (15:45 @2) + (13:05 @5) 5.3 km (5:26 / km) +100m 4:58 / km
ahr:150 max:169

1:48 / 2:34
1:43 / 2:37
1:42 / 2:40
1:42 / 3:18
1:44 / 2:45
1:44 / 2:49
1:42

Monday Jun 23, 2008 #

stretching warm up/down (back + legs) 15:00 [0]

Sunday Jun 22, 2008 #

trail run (easy) 58:45 [2] 10.2 km (5:46 / km) +200m 5:15 / km
slept:8.0 shoes: Asics Gel-Kahana trail

easy 1.5 perimeter loop in Forest Park with Kseniya

Saturday Jun 21, 2008 #

road run warm up/down 30:56 intensity: (21:38 @3) + (9:18 @4) 6.4 km (4:50 / km) +85m 4:32 / km
slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6

to Victory Field and back

intervals intervals (4x1200/400) 29:46 intensity: (10:51 @2) + (18:55 @4) 6.4 km (4:39 / km)
shoes: Adidas Supernova Light 6

4:44 / 2:34,
4:41 / 2:44,
4:45 / 2:43,
4:45 / 2:50.
Nice day to run intervals - felt hard. 4:45-4:48 was target speed. Back and hip held.

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

calves are a little tight, as expected

Friday Jun 20, 2008 #

strength workout (2x14 circuit) 41:00 [1]
ahr:112 max:151 slept:8.0 weight:151lbs

back, legs, abs, upper body
Heap joint is healing, did not have any pain today

Wednesday Jun 18, 2008 #

trail run 36:36 [2] 7.4 km (4:57 / km) +140m 4:31 / km
slept:5.5 shoes: Puma - Narabota XC Brown

Peimeter loop in Forest Park in 29:30 - more damage was descovered today. Saw one horse rider today. Right hip is complaining.

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

Tuesday Jun 17, 2008 #

trail run 53:10 [2] 10.6 km (5:01 / km) +150m 4:41 / km
ahr:142 max:152 slept:8.0 weight:151lbs shoes: Asics Gel-Kahana trail

Forest Park had the most amount of wind damage in last 15 years, multiple big and small trees are down, and some areas look like micro tornado went over. Trails are blocked, so I had to improvise with my route.
Ran easy - recovering from Sunday's race effort
C • I guess horses are grounded too? 1

Sunday Jun 15, 2008 #

road run warm up/down 34:30 [2] 6.5 km (5:18 / km) +50m 5:07 / km
ahr:134 max:155 slept:4.5 shoes: Adidas Supernova Light 6

before and after road race and over GWB to Fort Lee

road run race 31:35 [5] 5.0 mi (6:19 / mi) +55m 6:06 / mi
ahr:168 max:178 shoes: Adidas Supernova Light 6

5 miles in Central Park -
6:11, 6:03, 6:31, 6:26, 6:24 - felt good, finished within goal time - out of 32:00, 31:15 - the next goal

◪ 1:20:00 intensity: (35:00 @2) + (45:00 @3) ***** 7.0 km (11:26 / km) +320m 9:18 / km
spiked:16/16c shoes: Puma - Narabota XC Green

hanging and picking up controls from training in Harriman - was very tired piking up contols
C • Long day! 9

Saturday Jun 14, 2008 #

trail run warm up/down 26:10 [2] 5.2 km (5:02 / km) +65m 4:44 / km
ahr:145 max:155 slept:9.5 weight:151lbs shoes: Asics Gel-Kahana trail

Warm ~ 87F & a little humid - to FP + loop + back

repetitions (16x20sec/30sec) 12:50 [3] 2.9 km (4:26 / km) +55m 4:03 / km
ahr:157 max:164 shoes: Asics Gel-Kahana trail

road run (commute) 21:30 [3] 4.5 km (4:47 / km) +20m 4:40 / km
shoes: Nike Air Pegasus 2006

to my uncles place

Thursday Jun 12, 2008 #

road run (commute) 35:43 [3] 7.9 km (4:31 / km) +35m 4:25 / km
slept:10.0 weight:150lbs shoes: Nike Air Pegasus 2006

nice and warm, no humidity ~83F, legs feel fresh.

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

Wednesday Jun 11, 2008 #

trail run warm up/down 27:59 [2] 5.5 km (5:05 / km) +60m 4:49 / km
slept:6.5 weight:149lbs shoes: Asics DS Trainer IX

to Victory Field and back

intervals intervals (8x400/200) 23:26 intensity: (11:57 @2) + (11:29 @5) 4.9 km (4:47 / km)
shoes: Asics DS Trainer IX

hard running - used edge of artificial grass for running - softer ground:
1:24, 1:22, 1:24, 1:26, 1:25, 1:32, 1:28, 1:27. I think 87 sec is about right for me for this workout at this time, although 82 did not feel too hard at the moment.

Monday Jun 9, 2008 #

trail run 47:17 [3] 9.8 km (4:49 / km) +150m 4:29 / km
ahr:152 max:163 slept:8.0 shoes: Adidas Supernova Light 6

4 loops in Forest Park during heat wave - 90F + humid, not too bad in the begining, but felt the heat after ~ 30 min: 8:22 (150), 8:19 (153), 8:23 (155), 8:35 (156)

Sunday Jun 8, 2008 #

◪ (score-O) 36:20 [4] *** 5.2 km (6:59 / km) +30m 6:47 / km
spiked:18/21c slept:7.0 shoes: Puma - Narabota XC Green

HVO grocery-O inLoantaka, NJ - went to all controls, heat was not a problem - ~ 3 min of errors and hasitations

◪ warm up/down (control pick-up) 40:00 [2] *** 5.0 km (8:00 / km) +20m 7:51 / km
spiked:10/10c shoes: Puma - Narabota XC Green

Thursday Jun 5, 2008 #

strength workout (2x12 circuit) 38:30 [1]
ahr:110 max:145 slept:9.0 weight:150lbs

legs, abs, upper body
C • Clem's request 8

Wednesday Jun 4, 2008 #

road run tempo 47:13 intensity: (7:13 @3) + (40:00 @4) 10.5 km (4:30 / km) +110m 4:16 / km
slept:9.0 weight:151lbs shoes: Asics DS Trainer IX

4 x Park Lane : 10:03, 9.56, 9:58, 10:03 - legs are a litle bit tired, very humid, ~ 73F

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

Tuesday Jun 3, 2008 #

trail run warm up/down 22:45 [2] 4.5 km (5:03 / km) +60m 4:44 / km
ahr:144 max:152 slept:8.5 weight:150lbs shoes: Asics Gel-Kahana trail

intervals hills (9x175/225 up) 21:20 intensity: (14:27 @2) + (6:53 @5) 3.6 km (5:56 / km) +180m 4:44 / km
ahr:149 max:165 shoes: Asics Gel-Kahana trail

in Forest Park : 45-47 sec/ 1:33-1:43 - felt good

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

Sunday Jun 1, 2008 #

trail run warm up/down 39:00 [2] 6.8 km (5:44 / km) +120m 5:16 / km
ahr:136 max:150 slept:8.0 shoes: Adidas Supernova Light 6

before and after hill intervalas with Z-man in Forest Park

intervals hills (5x450/350 uphill) 21:00 intensity: (12:30 @2) + (8:30 @4) 4.0 km (5:15 / km) +65m 4:51 / km
ahr:144 max:168 shoes: Adidas Supernova Light 6

felt normal:
1:43 - 2:40,
1:44 - 2:35,
1:42 - 2:37,
1:41 - 2:36,
1:42 - 2:00
C • Happy birthday, you old GOAT! 13

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