Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 29 days ending Feb 29, 2004:

	activity	#	time	miles		km		+m
	road run	16	13:46:35	111.4	(7:25)	179.29	(4:37)	1420
	trail run	4	4:53:10	33.93	(8:38)	54.6	(5:22)	635
	◪	1	1:16:53	8.7	(8:50)	14.0	(5:30)	360	19 /	22c	86%
	repetitions	2	43:57	5.47	(8:02)	8.8	(5:00)
	intervals	1	16:04	2.49	(6:28)	4.0	(4:01)
	strength workout	1	15:00
	strides	1	13:39	1.3	(10:28)	2.1	(6:30)	100
	Total	20	21:25:18	163.29		262.79		2515	19 /	22c	86%
averages - sleep:7.4

2:08

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» now

Sunday Feb 29, 2004 #

◪ (goat race) 1:16:53 [5] 14.0 km (5:30 / km) +360m 4:52 / km
spiked:19/22c slept:2.0

unfortunately I could not slip last night and sore throat started to develop fast - I do not think it affected my perfomance at the Valley Goat, but I felt complitely wasted after the race and my stomach gave me some problems during and after the race

Long - Splits

Saturday Feb 28, 2004 #

trail run (slow run) 42:08 [3] 9.0 km (4:41 / km) +45m 4:34 / km
ahr:155 max:165 slept:10.0

one loop with Boris @ FP

strides (10x110/100) 13:39 [4] 2.1 km (6:30 / km) +100m 5:15 / km
ahr:156 max:167

5 uphill + 5 downhill strides

Friday Feb 27, 2004 #

road run (commute - tempo) 35:28 [4] 8.2 km (4:20 / km) +45m 4:13 / km
slept:7.0

Wednesday Feb 25, 2004 #

road run (commute) 38:47 [3] 8.1 mi (4:47 / mi) +40m 4:43 / mi
slept:8.0

Tuesday Feb 24, 2004 #

road run (commute) 58:02 [3] 12.0 km (4:50 / km) +75m 4:41 / km
slept:8.0

to Juniper Valley Park Track and then to work

repetitions (10x200/200@36-38) 20:29 [4] 4.0 km (5:07 / km)

felt good

Monday Feb 23, 2004 #

road run (commute) 55:04 [3] 10.6 km (5:12 / km) +60m 5:03 / km
slept:7.5

very easy run, need to recover from speedwork

Sunday Feb 22, 2004 #

trail run (long run) 1:49:05 [2] 18.7 km (5:50 / km) +260m 5:27 / km
ahr:137 max:167 slept:7.0

@ Forest Park with Valeriy - 2 loops @36'
last loop alone - 28', ground was soft and muddy at times

Saturday Feb 21, 2004 #

road run (warm-up, cool-down stretc) 23:00 [3] 4.0 km (5:45 / km) +25m 5:35 / km
slept:9.0

to Forest Park and between workouts + back home

trail run (tempo run) 26:06 [4] 5.7 km (4:35 / km) +70m 4:19 / km
ahr:162 max:169

one loop in FP

trail run (uphill repetitions) 8:25 [4] 2.5 km (3:22 / km) +50m 3:04 / km
ahr:156 max:171

10x250(little climb)@ 48-52 sec with 1 min rest

Thursday Feb 19, 2004 #

road run (commute) 44:07 [3] 9.5 km (4:39 / km) +65m 4:29 / km
slept:8.0

my calves are tired from yesterday, but after 5 km felt much better

Wednesday Feb 18, 2004 #

road run (commute) 51:41 [3] 11.0 km (4:42 / km) +60m 4:34 / km
ahr:150 max:156 slept:8.0

to Juniper Valley Track and then to work

intervals (cruise 4x1000/200) 16:04 [4] 4.0 km (4:01 / km)
ahr:167 max:174

3:57, 4:00, 4:07, 4:00 - wind gusts are brutal ~ 20-30 mph

Monday Feb 16, 2004 #

road run (warm-up & cool-down) 31:47 [4] 7.2 km (4:25 / km) +50m 4:16 / km
slept:10.0

to Victory Field via Park Lane and back

repetitions (12x200/200 @ 37-40") 23:28 [4] 4.8 km (4:53 / km)

Saturday Feb 14, 2004 #

road run (long run) 2:08:12 [3] 16.0 mi (8:01 / mi) +430m 7:24 / mi
slept:4.0

Red Rock Canyon Loop @ Las Vegas with Ken
started at 7 am to be at work by 10:30 - great run

Thursday Feb 12, 2004 #

road run (commute) 37:11 [3] 8.1 km (4:35 / km) +60m 4:26 / km
ahr:151 max:162 slept:8.0

Wednesday Feb 11, 2004 #

road run (commute) 50:32 [3] 10.6 km (4:46 / km) +65m 4:38 / km
slept:9.0

Tuesday Feb 10, 2004 #

road run (commute) 50:16 [3] 10.5 km (4:47 / km) +65m 4:39 / km
slept:9.0

Sunday Feb 8, 2004 #

road run (long run) 1:29:13 [3] 19.6 km (4:33 / km) +180m 4:21 / km
slept:6.0

@ Forest Park Lane with Boris & Alexei for 3/4 of the workout

Saturday Feb 7, 2004 #

road run (warmu-up & cool-down) 8:12 [3] 1.6 km (5:07 / km) +30m 4:41 / km
slept:9.0

road run (tempo) 37:33 [4] 9.0 km (4:10 / km) +60m 4:02 / km

@ Forest Park Lane

strength workout 15:00 [2]

abs, legs, upper body

Wednesday Feb 4, 2004 #

road run (commute) 37:28 [3] 8.1 km (4:38 / km) +45m 4:30 / km
ahr:152 max:157 slept:5.0

Tuesday Feb 3, 2004 #

road run (commute) 50:02 [3] 10.5 km (4:46 / km) +65m 4:37 / km
slept:8.0

Sunday Feb 1, 2004 #

trail run (long run) 1:47:26 [3] 18.7 km (5:45 / km) +210m 5:26 / km
slept:5.5

@ Forest Park with Alexei - good effort over snow covered trails - felt great

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