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Training Log Archive: DarthBalter

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  trail run3 3:18:17 22.12(8:58) 35.6(5:34) 850
  road run2 1:32:21 11.18(8:15) 18.0(5:08) 130
  ◪1 44:54 4.04(11:07) 6.5(6:54) 23018 /19c94%
  strength workout1 32:00
  stretching3 29:00
  Total9 6:36:32 37.34 60.1 121018 /19c94%
  [1-5]6 6:07:26
averages - sleep:7.9 weight:160.3lbs

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MoTuWeThFrSaSu

Sunday Apr 6, 2014 #

11 AM

trail run warm up/down 21:00 intensity: (5:00 @1) + (8:00 @2) + (8:00 @3) 3.5 km (6:00 / km) +80m 5:23 / km
slept:8.0 weight:160lbs shoes: Salomon S-Lab Fellcross 2

before and after the race, legs are super stiff early on, but warming-up helped a lot.

◪ race (Red Course) 44:54 intensity: (15 @1) + (5:28 @2) + (33:05 @3) + (6:06 @4) *** 6.5 km (6:54 / km) +230m 5:52 / km
ahr:150 max:160 spiked:18/19c shoes: Salomon S-Lab Fellcross 2

while navigation was OK, effort was there too, but speed moving though the terrain in not quite there. HR is low for race effort, need to compare it when legs are better rested. Who knows, may be it is a new normal. Mostly clean, some small hesitations in the circle, trying to spot the control.

Red - Splits

Saturday Apr 5, 2014 #

1 PM

trail run long 2:04:12 intensity: (6 @0) + (9:58 @1) + (55:27 @2) + (55:11 @3) + (3:30 @4) 21.2 km (5:52 / km) +600m 5:08 / km
ahr:140 max:175 slept:8.0 weight:161lbs shoes: Salomon S-Lab Fellcross 2

ROGAINE training with speedy at Holmdel Park in NJ. Cool, windy, nice for running, not standing around. L. knee felt it for last 30 min but no aftereffects. Legs are quite tired (expected). New shoes will need time to get used to, felt a little narrow in the toe box, no blisters though, so far.
3 PM

stretching warm up/down (Legs) 6:00 [0]

Friday Apr 4, 2014 #

road run (commute) 47:40 [2] 9.0 km (5:18 / km) +70m 5:06 / km
slept:10.0 weight:161lbs shoes: Asics Gel DS Trainer 16

to my mom's place and back after dinner in the drizzle.

Thursday Apr 3, 2014 #

9 AM

strength workout (circuit) 32:00 [1]
slept:7.0 weight:160lbs

legs and upper body, back

Wednesday Apr 2, 2014 #

9 AM

road run intervals (12x100/100) 44:41 intensity: (35 @1) + (17:37 @2) + (25:36 @3) + (53 @4) 9.0 km (4:58 / km) +60m 4:48 / km
ahr:143 max:158 slept:7.0 weight:160lbs shoes: Adidas Adizero Adios 2

to Victory Field + 12x100/100 (19-21sec) + back home. Cool, ~45F, clouds.
Legs are close to 100%, L knee is OK. Love the strides, have not done them in a while.
C • I too, love them strides 1
10 AM

stretching warm up/down (Back and legs) 12:00 [0]

Tuesday Apr 1, 2014 #

9 AM

trail run (easy - MP) 53:05 intensity: (40 @1) + (7:01 @2) + (35:43 @3) + (9:41 @4) 10.9 km (4:52 / km) +170m 4:31 / km
ahr:150 max:163 slept:7.5 weight:160lbs shoes: Adidas Supernova Light 6

3 long horse loops in Forest Park: 15:01 (148), 14:45 (152), 14:25 (157). Nice weather for running: 40+F, sunny, no wind. Legs felt fresh, L. knee not too bad today.
10 AM

stretching warm up/down (Back and legs) 11:00 [0]

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