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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles		km		+m
	◪	8	8:13:38	38.84	(12:43)	62.5	(7:54)	1520	162 /	202c	80%
	trail run	9	5:05:55	33.68	(9:05)	54.2	(5:39)	870
	road run	9	3:38:36	29.41	(7:26)	47.33	(4:37)	305
	stretching	5	1:00:00
	Total	21	17:58:09	101.92		164.03		2695	162 /	202c	80%
	[1-5]	20	17:13:09
averages - sleep:6.9 weight:149.7lbs

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Sunday Sep 30, 2007 #

trail run warm up/down 12:00 [2] 1.5 km (8:00 / km) +20m 7:30 / km
ahr:115 max:155 slept:8.0 shoes: OLWAY Tiger 2004

◪ race (Red) 1:10:30 [3] ***** 7.5 km (9:24 / km) +210m 8:15 / km
ahr:148 max:163 spiked:11/16c shoes: OLWAY Tiger 2004

Red Day 2 @ Boulder Dash - I had better spike ratio today but mistakes were costly - lost 8.5 min on # 3 and 6.5 min on #15 both result of poor compass work in green, and some small hesitations here and there for total of 2.5-3 min. This is my log and I can write what I think - that map is crap, this style of mapping was outdated in early 80's, I am not good in anticipating what is mapped and what is not, but the situations on the map a lot of times did not match the terrain,... that's why the mistakes were so costly.

C • you don't have to say excus... 5

Red Day 2 - Splits

Saturday Sep 29, 2007 #

Event: Boulder Dash 2007

trail run warm up/down (+ stretching) 26:00 [2] 3.5 km (7:26 / km) +70m 6:45 / km
ahr:131 max:160 slept:3.0 shoes: OLWAY Tiger 2004

◪ race (Red) 1:03:57 [3] ** 7.5 km (8:32 / km) +185m 7:35 / km
ahr:151 max:165 spiked:6/15c shoes: OLWAY Tiger 2004

Red, day one @ Boulder Dash - map needed ROGAINE approach to navigation - I kept correcting my tactics during this course, but every control had its own "challenge" in map interpretation and I got lucky just on 6 controls out of 15 :). I do not remember last time I had so many problems with visualization and interpretation during orienteering course. Also, I had tough time keeping direction by compass in bad runnability areas.

Red Day 1 - Splits

Friday Sep 28, 2007 #

road run (commute) 12:17 [2] 2.5 km (4:55 / km) +20m 4:43 / km
ahr:141 max:152 slept:6.0 shoes: Asics Gel-Kahana trail

Thursday Sep 27, 2007 #

stretching (+ strength) 15:00 [1]

Wednesday Sep 26, 2007 #

trail run (easy-MP) 1:00:02 12.8 km (4:41 / km) +175m 4:23 / km
ahr:152 max:165 slept:8.0 shoes: Adidas Supernova Light 6

5 loops in FP - 8:46 (147), 8:36 (150), 8:20 (153), 8:09 (157), 7:59 (159) + back home 8:23 (162) - warm and humid (86F) for the end September

Tuesday Sep 25, 2007 #

trail run tempo 34:28 7.4 km (4:39 / km) +125m 4:18 / km
ahr:155 max:171 slept:9.0 shoes: Asics DS Trainer IX

2 tempo loops in FP: 7:33 (161), 7:33 (166) - felt good, warm day

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

Sunday Sep 23, 2007 #

trail run warm up/down 40:00 [2] 6.0 km (6:40 / km) +120m 6:04 / km
ahr:132 max:160 slept:5.5 shoes: VJ-Integrators-2006

before and after my run

◪ race (Relay - leg 1) 38:30 [4] ***** 5.0 km (7:42 / km) +240m 6:13 / km
ahr:162 max:170 spiked:14/17c shoes: VJ-Integrators-2006

Very physical course - did not have all the energy climbing - navigated rather well most of the time - 1 min on 2 - pulled by leading group - not a best rout to 3 - ~ 1 min, not the best rout to 8 ~ 20 sec, 25 sec on 11 - total ~ 3 min. DVOA 1 - won. Super run by Wyatt on leg 3 sealed it. Clem had 6 min lead and kept losses to minimum.

4pt Leg 1 Green - Splits

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

trail run warm up/down (+ strides and stretching) 40:00 [2] 6.0 km (6:40 / km) +70m 6:18 / km
ahr:144 max:165 slept:6.0 shoes: VJ Integrator 2004

all warm-ups before 3 sprints

◪ race (Sprint) 14:41 [5] ***** 2.5 km (5:52 / km) +55m 5:17 / km
ahr:170 max:177 spiked:13/15c weight:150lbs shoes: VJ Integrator 2004

Sprint 1 - sloppy # 1, than better - total ~ 1 min in hesitations - full sprint effort

◪ race (Srint) 14:32 [5] ***** 2.6 km (5:35 / km) +55m 5:03 / km
ahr:172 max:178 spiked:10/13c shoes: VJ Integrator 2004

Srint 2 - same effort - again all errors in the beginning - total of 1 min and 10 sec

◪ race (Sprint) 15:46 [5] *** 3.2 km (4:56 / km) +30m 4:42 / km
ahr:170 max:177 spiked:21/21c shoes: VJ Integrator 2004

Last sprint - clean in the group - did not plan to push hard but got sucked into it - felt good.

Sprint A Course 3 (R/B) - Splits

Sprint B Course 3 (R/B) - Splits

Sprint C - Splits

Friday Sep 21, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.5 shoes: Nike Air Pegasus 2006

Thursday Sep 20, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.0 shoes: Asics Gel-Kahana trail

Wednesday Sep 19, 2007 #

road run (commute) 38:44 7.9 km (4:54 / km) +65m 4:43 / km
slept:8.0 shoes: Asics Gel-Kahana trail

in the evening

stretching warm up/down 10:00 [0]

Tuesday Sep 18, 2007 #

road run 39:28 8.8 km (4:29 / km) +45m 4:22 / km
ahr:153 max:172 slept:8.0 shoes: Adidas Supernova Light 6

Ran to Victory Field and than had 2 km negative splits T test - felt good, nice weather for running - left Achilles tendon tight for first 10 min, in right quadricep felt pain level 2 at the end.

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

C • How do you manage to feel good with pains? 5

Sunday Sep 16, 2007 #

trail run warm up/down 15:00 3.0 km (5:00 / km) +30m 4:46 / km
slept:5.0 shoes: VJ-Integrators-2006

◪ race (Blue) 1:13:10 [4] **** 10.2 km (7:10 / km) +250m 6:23 / km
spiked:12/18c shoes: VJ-Integrators-2006

Hickory Run - Blue - I tried to run as hard as could, paid with errors, especially at the end, when I lost 8 min on last 1.5 km after really pushing the pace to my limit - nice test of speed, need to adjust my tactics. Lost - 10 sec on 1, 2.5 min in green on my way to 4, 30 sec on 5, 40 sec on 12, 30 sec on 13, 30 sec om 15, 6 min on 17 ( including getting rock out of my shoe and lacing it back), 10 sec on 18.

Sunday - Blue - Splits

Wednesday Sep 12, 2007 #

road run tempo (commute) 35:02 [4] 7.9 km (4:26 / km) +35m 4:20 / km
ahr:152 max:172 slept:8.0

great day for running, finally

Tuesday Sep 11, 2007 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:9.0 shoes: Asics DS-Trainer IIX

Monday Sep 10, 2007 #

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

Sunday Sep 9, 2007 #

trail run (+ hills) 1:01:48 [3] 11.0 km (5:37 / km) +250m 5:03 / km
ahr:144 max:170 slept:8.0 shoes: VJ Integrator 2004

Mount Misery + Mount Joy run with Johnny Wrong Way - felt like hill workout, left calv - Achilles felt tight for the first 1/2 hour

C • Hah! We did the same workout! 3

Saturday Sep 8, 2007 #

Event: DVOA - Norristown

Note

4 miles in CP

trail run warm up/down 16:37 [2] 3.0 km (5:32 / km) +10m 5:27 / km
ahr:137 max:162 slept:4.0 shoes: VJ Twister 2003

before sprints in Noristown

◪ race (Sprint) 19:52 [4] **** 3.5 km (5:41 / km) +15m 5:33 / km
ahr:161 max:173 spiked:9/14c shoes: VJ Integrator 2004

had various errors on this course - did not get into race mode - total 4 min of time lost, included run behind John Campbell for two controls and he was not even on my course :)

◪ race (Sprint) 21:02 [4] **** 3.5 km (6:01 / km) +30m 5:46 / km
ahr:164 max:177 spiked:13/14c

Better on second - Forest sprint - about 1 min of hasitations total

Friday Sep 7, 2007 #

road run (commute) 38:05 [3] 7.9 km (4:49 / km) +35m 4:43 / km
ahr:152 max:164 slept:6.5 weight:150lbs shoes: Adidas Supernova Light 6

I felt hot today.

C • HOT 6

Monday Sep 3, 2007 #

Note
slept:8.0 weight:149lbs (injured)

managed to bang a toe on my left foot, while walking around mom's appartment, it is turning blue, and for now - no running. The bruse from WCOC score-o is on a same leg :)

C • Cut it off... 4

Sunday Sep 2, 2007 #

◪ 1:11:38 [4] **** 9.0 km (7:58 / km) +300m 6:49 / km
spiked:21/25c slept:7.0 shoes: VJ-Tvister-2007

Score - O with mini sprint @ Trout Brook - I was moving well but was not clean ~ 6 min lost total - John F. was 57+ min. My rout was sub-optimal.

Saturday Sep 1, 2007 #

road run warm up/down 16:00 [2] 3.0 mi (5:20 / mi) +30m 5:10 / mi
slept:7.5 shoes: Asics Gel-Kahana trail

To Forest Park and back x 2

◪ (vetting and hanging contr) 1:30:00 [2] *** 8.0 km (11:15 / km) +150m 10:17 / km
spiked:32/34c shoes: Asics Gel-Kahana trail

vetting locations and hanging controls for Ksenia ang Kat in Forest Park

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