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Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2009:

	activity	#	time	miles		km		+m
	◪	8	9:07:10	49.32	(11:06)	79.38	(6:54)	2755	151 /	180c	83%
	trail run	8	4:09:45	29.58	(8:27)	47.6	(5:15)	820
	road run	5	2:21:02	17.03	(8:17)	27.4	(5:09)	130
	stretching	5	55:00
	strength workout	1	46:00
	Total	15	17:18:57	95.92		154.38		3705	151 /	180c	83%
	[1-5]	15	16:23:57
averages - sleep:7 weight:155.4lbs

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Wednesday Apr 29, 2009 #

road run (commute) 38:14 7.9 km (4:50 / km) +35m 4:44 / km
ahr:147 max:158 slept:7.5 weight:154lbs shoes: Adidas Boston

nice day

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

Sunday Apr 26, 2009 #

trail run warm up/down 18:00 [2] 3.0 km (6:00 / km) +30m 5:43 / km
ahr:135 max:160 slept:8.0 weight:154lbs shoes: Puma - Narabota XC Green

◪ race 1:17:05 **** 10.2 km (7:33 / km) +300m 6:35 / km
ahr:159 max:169 spiked:22/25c shoes: Puma - Narabota XC Green

Red Day 2 at CSU in Boston - better plan for a hot day - felt in control of navigation today - one big error on 4 missed it low and had to come back - 2 min, and 45 sec on 11 - mismapped cliff - some hesitations along the course, need splits to analyze that. Z-man beat me by 40 sec. Hot day, slow forest, even on trails it did not feel like I was moving.

Sunday Red (raw) - Splits

Sunday Red - Splits

Saturday Apr 25, 2009 #

Event: CSU Pine Hill A-meet

road run warm up/down 15:00 [3] 2.2 km (6:49 / km)
slept:4.0 weight:155lbs shoes: Puma - Narabota XC Brown

Super hot day in Boston ~ 85F

◪ warm up/down (Red Day 1 CSU) 1:03:29 [5] ***** 8.0 mi (7:56 / mi) +220m 7:19 / mi
spiked:12/22c shoes: Puma - Narabota XC Brown

I did not have a feel for the map today - must be acclimatization to heat - I was running much faster that my navigation and it resulted in huge time loss: 20sec on 1, 1 min on 2 (30m leg), 3.5 min on 3, 20sec on 4, 40 sec on 6, 10 sec on 7, 2.5 min on 10, 2 min on 11, 20 sec on 12, ( now running with Andy Hall), 1.5 min on 18 - bad rout, 15 sec on last control. I will take this bad race on this day. Enjoyed watching and announcing Middle finals for M/F 21 after that. Great idea, needed better venue.

C • Thanks! 16

Saturday Red Open - Splits

Friday Apr 24, 2009 #

trail run (easy-MP) 55:44 11.8 km (4:43 / km) +200m 4:21 / km
ahr:153 max:164 slept:8.0 weight:155lbs shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park - 14:57 (149), 14:27 (154), 14:13 (157) - l felt good

Thursday Apr 23, 2009 #

road run (commute) 40:00 7.9 km (5:04 / km) +35m 4:57 / km
ahr:147 max:156 slept:7.0 weight:156lbs shoes: Adidas Boston

constant head wind today

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

Sunday Apr 19, 2009 #

trail run warm up/down 10:00 1.5 km (6:40 / km) +40m 5:53 / km
slept:5.5 weight:155lbs shoes: OLWAY Tiger 2004

◪ race (Blue - Classic) 1:37:29 [4] ***** 13.0 km (7:30 / km) +450m 6:24 / km
spiked:19/22c shoes: OLWAY Tiger 2004

I had a great feel for this run, liked the course design and most of control locations. Despite a huge bomb on 11 (I think I lost 4.5 min on that leg) and added stupidity on 18 where I just lost my way and it led to ~ 3 min lost time. Hesitations - #3 20 sec, 4 - 1 min, #5 - 10 sec, #7 - 20 sec, #15 - I spent 2 min fixing developing blister issue, #16 - 20 sec. I was pushing hard from 15 to 22, after I realized that I have enough energy left to finish this course. Despite that much time lost I am very happy with the result - the planning and execution worked well today.

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet

trail run warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:7.0 weight:156lbs shoes: Puma - Narabota XC Green

◪ race (sprint) 19:25 [5] ***** 2.8 km (6:56 / km) +110m 5:48 / km
ahr:168 max:177 spiked:18/20c shoes: Puma - Narabota XC Green

sprint at West Point - started easy, and clean - lost 15 sec on 16, and almost a minute on 17 - bad map printing and choice of symbols - best was 15:27 by Erik Nystrom

trail run warm up/down 16:00 [3] 1.6 km (10:00 / km) +120m 7:16 / km
ahr:145 max:160 shoes: Puma - Narabota XC Green

to the start of the middle

◪ race (middle - Red) 41:05 [5] ***** 5.0 km (8:13 / km) +200m 6:51 / km
ahr:167 max:177 spiked:8/13c shoes: Puma - Narabota XC Green

felt good running in this warm weather, was more or less clean to #9 - lost 4 min running around the circle - Joe was 37 min. 20 sec standing and looking at control #1, 20 sec on two, 30 sec on 7, 20 sec on 8.

Sprint: Red Blue - Splits

Middle: Red - Splits

Wednesday Apr 15, 2009 #

trail run (easy + 5x100/100) 43:36 8.4 km (5:11 / km) +135m 4:48 / km
ahr:146 max:157 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

one easy perimeter loop in Forest Park + 5x100/100 (19-20 sec). Felt good today.

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

Tuesday Apr 14, 2009 #

trail run 1:00:25 12.8 km (4:43 / km) +180m 4:25 / km
ahr:151 max:167 slept:6.0 weight:156lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park: 8:29 (151), 8:23 (152), 8:43 (150), 8:32 (152), 7:59 (160). minor pains all over, had a small back spasm on loop 3.

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

Sunday Apr 12, 2009 #

◪ (setting and training) 1:01:30 **** 7.0 km (8:47 / km) +200m 7:41 / km
ahr:132 max:164 spiked:15/17c slept:5.0 weight:157lbs shoes: Puma - Narabota XC Brown

checking locations for Red course in Ansonia with Z-man, Kseniya, and Valeriy

Wednesday Apr 8, 2009 #

strength workout (2x14 circuit + stretching) 46:00
slept:8.0 weight:156lbs

Sunday Apr 5, 2009 #

road run warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
slept:8.0 shoes: Puma - Narabota XC Green

Felt a little bit stiff, normal feeling after 2 races in last 40 hours.

◪ long (Classic Pig - Blue) 1:30:16 [4] *** 15.0 km (6:01 / km) +575m 5:03 / km
spiked:16/17c shoes: Puma - Narabota XC Green

An interesting, really classic course by Mike Minium, as always I would make it even more interesting with minor tweaks - loads and loads of road and trail running, 3 of my routs were not the best picks, and once I almost ran of the map, while "dosing off" on a real long road leg to 10. Happy how I felt during the race, only felt real tired after I was done. 3 min were lost on that d-tour and maybe 2.5 min for better routs to 1, 6 and 10. John T. won in 76 min

C • CSU A-Meet again 11

Sunday Long Blue - Splits

Saturday Apr 4, 2009 #

◪ (Sprint) 19:42 [3] 2.5 km (7:53 / km) +80m 6:48 / km
slept:6.5 shoes: Puma Sierra Trail II - Black

training run during sprint at the Pig - I was turning on a lot of the stations, so ater # 12 I walked - I've had enough :)

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Puma - Narabota XC Green

before the leg 1 of relays

◪ race (leg 1 - Relays) 37:00 [4] **** 5.5 km (6:44 / km) +300m 5:17 / km
spiked:18/19c shoes: Puma - Narabota XC Green

good run just as planned lost 5 min to John T. - second on this not heavily contested leg. DVOA won, this makes it 4 years in a row. But Cascade team made it interesting to the end. Next year it will be different - different team, different club and more competition hopefully.

C • Different club? 35

Saturday GreenA_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

trail run warm up/down 5:00 [4] 1.0 km (5:00 / km) +25m 4:27 / km
slept:9.0 shoes: Puma - Narabota XC Green

After great breakfest @ Eugene amd Lilya Grannovkiy place in Columbus and short 2 hour drive to Flying Pig city. I felt realy great this morning.

◪ race (Middle @ Pig) 40:09 [4] **** 5.5 km (7:18 / km) +320m 5:39 / km
spiked:23/25c shoes: Puma - Narabota XC Green

Nice use of a small map, some very steep and slippery slopes made it very physical in the beginning, but the second half was a great control picking exercise, lost ~ 20 sec on 1 and 40 sec on 22

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +60m 5:21 / km
shoes: Puma - Narabota XC Green

cool-down run with Igor Palagnyuk

Friday Middle Blue - Splits

Thursday Apr 2, 2009 #

road run intervals (8x100/100+2x200/200) 37:48 7.9 km (4:47 / km) +50m 4:38 / km
slept:7.5 weight:155lbs shoes: Adidas Boston

to Victory Field and back + 8x100/100 (18.7-20.1) + 2x200/200 (39.4, 37.9)
Felt good, legs are well rested. Back and hip are OK, but not 100%.

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

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