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Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	trail run	14	10:32:11	77.86	(8:07)	125.3	(5:03)	1510
	◪	5	6:45:31	32.25	(12:34)	51.9	(7:49)	2195	91 /	114c	79%
	skiing	2	2:15:00	11.5	(11:45)	18.5	(7:18)	230
	road run	4	1:38:54	12.3	(8:02)	19.8	(5:00)	120
	stretching	4	48:00
	forest run	2	22:00	1.86	(11:48)	3.0	(7:20)	40
	repetitions	2	20:16	2.49	(8:09)	4.0	(5:04)
	intervals	1	12:00	1.55	(7:43)	2.5	(4:48)	20
	Total	20	22:53:52	139.81		225.0		4115	91 /	114c	79%
	[1-5]	20	22:05:52
averages - sleep:7.4 weight:154.4lbs

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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

Friday Apr 27, 2007 #

trail run warm up/down 25:19 [3] 5.3 km (4:47 / km) +50m 4:34 / km
ahr:149 max:160 slept:8.0 shoes: Nike Air Pegasus 2006

to FP + one long horse loop before intervals + back home - pooring rain ~50F - felt good.

C • "horse" loop??? 12

trail run intervals (15x30s/30s) 15:00 [4] 3.2 km (4:41 / km) +30m 4:29 / km
ahr:157 max:163 shoes: Nike Air Pegasus 2006

stretching warm up/down 13:00 [0]

Wednesday Apr 25, 2007 #

trail run long (easy) 1:18:49 [3] 15.9 km (4:57 / km) +245m 4:36 / km
ahr:152 max:165 slept:8.0 weight:152lbs shoes: Nike Air Pegasus 2006

2.5 perimeter loops in FP: 29:37 (150), 28:43 (154), 13:43 (155). Great day for running ~ 60-65, sunny. Felt good - my back was better then yesterday

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

Tuesday Apr 24, 2007 #

trail run (easy-T) 47:32 [3] 9.6 km (4:57 / km) +115m 4:40 / km
ahr:154 max:166 slept:8.0 weight:153lbs shoes: Nike Air Pegasus 2006

4 loops in FP: 8:45 (151), 8:30 (156), 8:17 (159), 7:54 (165) - hot for spring ~ 80F - go figure?, last week it was too cold, now it is too hot :). Legs felt tired in the beginning from weekend racing Blue. With increased volume of training I shell be fine. Back pain level 1, did not stretch after day 2 :(.

trail run tempo 7:54 [4] 1.8 km (4:23 / km) +25m 4:06 / km
ahr:165 max:169 shoes: Nike Air Pegasus 2006

T part of a run

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

Sunday Apr 22, 2007 #

trail run warm up/down (and stretching) 10:00 [2] 0.5 km (20:00 / km) +30m 15:23 / km
ahr:121 max:154 slept:6.5 shoes: VJ-Integrators-2006

◪ race (Blue) 1:23:16 [4] ***** 9.2 km (9:03 / km) +390m 7:28 / km
ahr:161 max:170 spiked:12/18c shoes: VJ-Integrators-2006

Blue @ Surebridge day 2 - felt good today, recovered from yesterday by 95%. No pains, no dehydration, 2 major lapses in concentration and that led to 7 min lost - some smaller errors in control circle - 1 min on 3 - contol describtion was reentrant low part - I got to my reentrant looked down - no control, never turn my head to look up (I was no more then 10 m from control) checked next reentrant realized I was right in the first place came back to see a control in upper part, grrr... Still I was slow thru the crap today - rocks and a lot of slashed brunches on the ground - it looks like some hemlocks are dying from same beetle that killed Blue Mountain. Total 10 min lost today

C • looks like tough meet... 16

Blue, Day 2 - Splits

Saturday Apr 21, 2007 #

Event: HVO A-Meet

trail run warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
ahr:129 max:165 slept:6.5 shoes: VJ-Integrators-2006

◪ race (Blue) 1:31:40 [4] ***** 10.8 km (8:29 / km) +515m 6:51 / km
ahr:164 max:173 spiked:11/17c shoes: VJ-Integrators-2006

Surebridge challenge Day1 - Blue - very physical course by Daniel - mistakes were costly - I had 3 lapses of concentration on routs to 6, 8, and 11 - totaling 6 min of losses and another 3 min of "small" errors in the control area on 3, 10 and 14. Two problems on a course for me - around control 9 I felt dehydrated and out of energy and my left side of butt started to act funny - had some minor pain, had to force myself to keep moving for next 18 min till 11. After water and Gu on 11 I felt much better for the rest of the course. I am happy I survived 90 min on a Blue course without going totaly exosted in 75F. Do not have much speed thru crap though.

Blue, Day 1 - Splits

Thursday Apr 19, 2007 #

trail run warm up/down (trail + road) 40:18 [2] 8.0 km (5:02 / km) +50m 4:53 / km
ahr:142 max:154 slept:8.0 shoes: Asics DS-Trainer IIX

To Victory Field and back + some loops on the track

repetitions intervals (10x100/100) 10:10 [3] 2.0 km (5:05 / km)
ahr:154 max:163 shoes: Asics DS-Trainer IIX

19-20 sec - felt much better on grass than track - hip and back let me know not run too fast

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

I have been stretching lately, just stoped logging it.

Wednesday Apr 18, 2007 #

trail run (easy-MP) 51:22 [3] 11.0 km (4:40 / km) +115m 4:26 / km
ahr:155 max:166 slept:8.0 shoes: Nike Air Pegasus 2006

4 loops in FP: 8:25(155), 8:33 (153), 8:13 (158), 8:06 (159). Felt good, still coolish. Lots of Baltering on a run today (enough to write a small book, need a longer run for a bigger book:).

C • See what happens when we leave you alone. 1

Monday Apr 16, 2007 #

trail run tempo 42:05 [4] 9.2 km (4:34 / km) +110m 4:19 / km
ahr:159 max:171 slept:8.0 shoes: Nike Air Pegasus 2006

3 horse loops in FP: 7:51(162), 7:51(164), 7:41(166). Hard, controlled pace run, good effort. Last loop I felt tired. Cold rain made me move faster, to keep myself warm.

Sunday Apr 15, 2007 #

skiing (classic) 2:00:00 [2] 16.0 km (7:30 / km) +200m 7:04 / km
ahr:137 max:159 slept:6.5

@ Lapland Lake in the middle of the Nor-Easter Storm: it was snowing @ the rate of 1"/hour - great winter scenery in the woods, very soft track - some I was going over 4-6" fresh show over old base, some I was 2-nd or third person - they do not groom trails in Lapland Lakes anymore as they used to do :(. Arms were dead after 2 hours, I had to double pole down hills :). I like my new skis, they were working on uphill slopes.

C • Spring skiing 13

Saturday Apr 14, 2007 #

skiing (classic) 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
slept:7.0 shoes: Atomic Classic RC9

tried my new Atomic RC9 waxless ski - too wet to get the right picture.

C • waxless? really? 3

Friday Apr 13, 2007 #

trail run (easy) 43:30 [3] 8.5 km (5:07 / km) +85m 4:52 / km
ahr:148 max:157 slept:8.0 shoes: Nike Air Pegasus 2006

2 long horse loops in FP: 15:50 (148), 15:27 (150). Still cold. Took my team warm up suit for a run - it still works :)

intervals intervals (12x30s/30s) 12:00 [4] * 2.5 km (4:48 / km) +20m 4:37 / km
ahr:160 max:168 shoes: Nike Air Pegasus 2006

the faster I ran the better I felt; strange, is not it?

Note

Valeriy and myself are going for record books - we are going to ski this weekend @ Lapland Lake. They just had 16" of new snow, my previous record was set on April 2 in 1982 in Moscow. Weather flukes are signs of global warming even if it is colder than usual :)

C • Wow, and then we are told of g... 2

Wednesday Apr 11, 2007 #

road run warm up/down 7:56 [2] 1.6 km (4:57 / km) +15m 4:44 / km
ahr:144 max:155 slept:8.0 shoes: Nike Air Pegasus 2006

To FP and back

trail run tempo (MP-T) 55:04 [4] 11.6 km (4:45 / km) +140m 4:29 / km
ahr:159 max:168 shoes: Nike Air Pegasus 2006

2 perimeter loops in FP - felt good, nice day for running, still a little cold for April

Tuesday Apr 10, 2007 #

road run (commute-easy-MP) 37:58 [3] 7.9 km (4:48 / km) +35m 4:42 / km
slept:7.0 shoes: Nike Air Pegasus 2006

last two km - 4:20/km

C • Grisha, you have to visit John... 1

Sunday Apr 8, 2007 #

trail run (easy - MP) 1:11:39 [2] 13.2 km (5:26 / km) +145m 5:09 / km
ahr:139 max:166 slept:6.0 shoes: Nike Air Pegasus 2006

2 perimeter loops in FP with Valeriy: 34:45 (131), 28:49 (151).

Friday Apr 6, 2007 #

road run warm up/down (+ trails and track) 40:50 [3] 8.1 km (5:02 / km) +55m 4:53 / km
ahr:148 max:157 slept:8.0 shoes: Nike Air Pegasus 2006

To Victory Field and back

repetitions intervals (10x100/100) 10:06 [4] 2.0 km (5:03 / km)
ahr:158 max:163 shoes: Nike Air Pegasus 2006

19-20 sec, felt fine - windy and coldish (~36-39F)

Thursday Apr 5, 2007 #

trail run 1:06:25 [3] 13.0 km (5:07 / km) +135m 4:51 / km
ahr:153 max:167 slept:8.0 shoes: Nike Air Pegasus 2006

2 perimeter loops in FP: 29:44 (154), 29:20 (155) - Felt good. Coldish day for April

Tuesday Apr 3, 2007 #

trail run 54:44 [3] 11.0 km (4:59 / km) +155m 4:39 / km
ahr:153 max:163 slept:6.0 weight:157.5lbs shoes: Nike Air Pegasus 2006

4 loops in FP: 9:00 (151), 8:57 (151), 8:46 (155), 8:31 (157). Legs felt heavy today, still recovering from 2 days of racing. Nice day to run, I felt better later in the run.

Sunday Apr 1, 2007 #

trail run warm up/down 12:30 [2] 2.5 km (5:00 / km) +50m 4:33 / km
ahr:135 max:157 slept:6.5 weight:155lbs shoes: VJ-Integrators-2006

◪ race (Red) 1:03:10 [4] *** 10.3 km (6:08 / km) +320m 5:18 / km
ahr:162 max:171 spiked:20/21c shoes: VJ-Integrators-2006

Red 2 @ Fair Hill - same deal as yesterday - simple course, easy navigation, hard running - one 1 min errror on wrong map interpretation on speed - # 11 - I was looking for a dry dich and control was on a rootstock - I came into the circle and scanned the area for a dich, and and then started to move away from the hidden behind rootstok control - then realized my mistake and came back. Kenny was done in 60 min. Sam - 64 - nice run!

Red - Day 2 - Splits

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