Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending May 4, 2007:

	activity	#	time	miles		km		+m
	◪	3	3:03:44	15.29	(12:01)	24.6	(7:28)	1030	61 /	71c	85%
	trail run	3	1:25:05	9.26	(9:11)	14.9	(5:43)	165
	forest run	2	22:00	1.86	(11:48)	3.0	(7:20)	40
	stretching	1	15:00
	intervals	1	13:54	2.14	(6:29)	3.45	(4:02)	65
	road run	1	12:10	1.37	(8:54)	2.2	(5:32)	15
	Total	5	5:31:53	29.92		48.15		1315	61 /	71c	85%
	[1-5]	5	5:16:53
averages - sleep:8.2

1:48

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Friday May 4, 2007 #

Event: US Team Trials

trail run warm up/down (+ stretching) 21:00 [2] 2.5 km (8:24 / km) +20m 8:05 / km
ahr:121 max:161 slept:8.0

◪ race (Sprint) 16:19 [5] *** 3.0 km (5:26 / km) +60m 4:57 / km
ahr:168 max:176 spiked:13/13c

Full effort, but the speed was not there, let myself relax for 2 legs - and paid with ~ 30 sec of time lost in hazitations. Some run by lonerunner :)

Sprint TT (Red/Blue) - Splits

Wednesday May 2, 2007 #

trail run (easy) 36:32 [3] 7.4 km (4:56 / km) +90m 4:39 / km
ahr:152 max:169 slept:8.0 shoes: Nike Air Pegasus 2006

Easy Perimeter loop in 29:18 (ran last 8 min @ effort 4).

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

Tuesday May 1, 2007 #

trail run warm up/down 27:33 [3] 5.0 km (5:31 / km) +55m 5:13 / km
ahr:151 max:173 slept:8.0 shoes: Asics DS Trainer X

to FP and back and between interwals

intervals hills (3x1150/650 uphill) 13:54 [5] 3.45 km (4:02 / km) +65m 3:41 / km
ahr:166 max:175 shoes: Asics DS Trainer X

4:42, 4:36, 4:36 - hard controlled effort - still had a little of West Point left in my legs

Sunday Apr 29, 2007 #

road run warm up/down 12:10 [2] 2.2 km (5:32 / km) +15m 5:21 / km
ahr:134 max:142 slept:6.5 shoes: Asics Gel-Kayano-XII-2006

Legs and back felt stiff in the morning, so I went for a short road run around Camp Buckner to get loose and then stretch - it worked (~45 min before the start)

forest run warm up/down (+ stretching) 7:00 [2] 1.0 km (7:00 / km) +15m 6:31 / km
ahr:129 max:150 shoes: OLWAY Tiger 2004

Just before the start, after a bus ride

◪ race (Blue) 1:13:29 [4] **** 9.3 km (7:54 / km) +450m 6:22 / km
ahr:160 max:168 spiked:16/20c shoes: OLWAY Tiger 2004

This time I did not see anyone on my course, but it did not change my race much - I was moving OK, a little slow on steep hills up and down. 15 sec on 1, 30 sec on 3, 40 sec on 8, 10 sec on 10, 20 sec on 14, 40 sec on 13 + 1 min on wrong rout. Felt tired at the end. John ran it in 63 min - nice

Note
slept:4.5

I watched Tiomila till 2 AM and was up @ 6:30, last two hours of watching was in bed. I wish I understood Swedish, that would make it much more intreresting - nice race by OK Linne team 1 and 2, goooood job by Boris.

Blue Day 2 - Splits

Saturday Apr 28, 2007 #

Event: West Point A-Meet

forest run warm up/down (+stretching) 15:00 [3] 2.0 km (7:30 / km) +25m 7:04 / km
ahr:127 max:154 slept:6.0 shoes: VJ-Integrators-2006

◪ race (Blue) 1:12:26 [4] **** 9.3 km (7:47 / km) +455m 6:15 / km
ahr:161 max:168 spiked:15/17c shoes: VJ-Integrators-2006

Day 1 Blue @ West Point - good run, but got tired for last 1 km or so - I was chasing Joe and Nikolay, while been hunted by John, it made this race quite interesting - I was able to keep orienteering on my own for most of the race - started to make errors when got tired - 3 min on - 14, 15, 16 - legs felt Friday's intervals.

◪ (Sprint) 21:30 [2] *** 3.0 km (7:10 / km) +65m 6:28 / km
ahr:143 max:162 spiked:17/21c shoes: VJ-Integrators-2006

I felt tired after the race, so I jogged sprint just for the sake of it - my mind was not into racing at all - i managed to spend two minutes looking for the start and some other concentration errors, barely could move my legs

Blue day 1 - Splits

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