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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  cycling25 9:28:04 139.25(4:05) 224.1(2:32) 1495
  ◪7 6:16:35 29.2(12:54) 47.0(8:01) 140080 /96c83%
  road run4 1:56:22 13.24(8:48) 21.3(5:28) 120
  trail run3 34:20 3.42(10:03) 5.5(6:15) 80
  stretching1 10:00
  Total39 18:25:21 185.11 297.9 309580 /96c83%
  [1-5]38 18:15:21
averages - sleep:7.3 weight:156lbs

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Friday Apr 30, 2010 #

cycling (commute) 25:00 [2] 10.0 km (2:30 / km) +70m 2:25 / km
slept:9.0

Thursday Apr 29, 2010 #

10 AM

cycling (commute - work) 28:15 intensity: (1:35 @1) + (8:40 @2) + (13:10 @3) + (4:50 @4) 11.0 km (2:34 / km) +70m 2:29 / km
ahr:146 max:165 slept:7.0 weight:154lbs

8 PM

cycling (commute - home) 26:05 intensity: (3:15 @1) + (13:15 @2) + (8:25 @3) + (1:10 @4) 11.0 km (2:22 / km) +135m 2:14 / km
ahr:135 max:162

wind helping

Wednesday Apr 28, 2010 #

10 AM

cycling (commute - work) 29:00 [3] 11.0 km (2:38 / km) +85m 2:32 / km
ahr:148 max:165 slept:6.5

10 PM

cycling (commute - home) 25:05 intensity: (2:35 @1) + (13:20 @2) + (9:10 @3) 11.0 km (2:17 / km) +85m 2:12 / km
ahr:137 max:161

Monday Apr 26, 2010 #

9 AM

cycling (commute - work) 26:30 [3] 11.0 km (2:25 / km) +65m 2:20 / km
slept:7.0

10 PM

cycling (commute - home) 27:30 [3] 10.6 km (2:36 / km) +95m 2:29 / km

in the drizzle, not too bad

Monday Apr 19, 2010 #

1 PM

cycling (commute - work) 20:04 [3] 7.5 km (2:41 / km) +35m 2:37 / km
slept:8.0 weight:155.5lbs

into wind and traffic
10 PM

cycling (commute - home) 18:40 [3] 7.5 km (2:29 / km) +35m 2:26 / km

Sunday Apr 18, 2010 #

12 PM

trail run warm up/down 12:20 [3] 2.0 km (6:10 / km) +50m 5:29 / km
ahr:117 max:160 slept:6.0 weight:157lbs shoes: VJ-Integrators-2006

before start at PEEC

◪ race (Blue - Long) 1:33:13 [3] **** 12.0 km (7:46 / km) +400m 6:40 / km
ahr:158 max:169 spiked:17/23c

moving OK, some small errors lost 5 min on my own mistakes and ~ 4 min on controls misplaced, 1:15000 made me stop much more than I liked to do, to read the map. Need to address this issue, I think it cost me 30 sec/ km, and it wastes effort put into fitness training. It also makes me pick routs witch are simpler but longer, I lose time on that two.
C • Glasses 3
3 PM

◪ (control pick-up) 30:00 [1] *** 2.5 km (12:00 / km) +100m 10:00 / km
spiked:6/6c shoes: VJ-Integrators-2006

out of 8 Gallons placed on 3 controls in close proximity only ~ half a gallon was consumed, what a waste for a cold day and a local meet.
C • water 4

Thursday Apr 15, 2010 #

11 AM

cycling (commute - work) 45:00 [3] 18.0 km (2:30 / km) +120m 2:25 / km
slept:7.0 weight:156lbs

to New Place and old place.
C • Grisha, I decided that I am... 7
9 PM

cycling (commute - home) 20:00 [3] 7.5 km (2:40 / km) +35m 2:36 / km

Wednesday Apr 14, 2010 #

2 PM

cycling (commute - work) 22:05 [3] 8.0 km (2:46 / km) +35m 2:42 / km
slept:7.0 weight:157lbs

10 PM

cycling (commute - home) 18:50 [2] 7.5 km (2:31 / km) +65m 2:24 / km

Tuesday Apr 13, 2010 #

1 PM

cycling (commute - work) 18:00 [3] 7.5 km (2:24 / km) +35m 2:21 / km
slept:7.5 weight:157lbs

8 PM

cycling (commute - home) 20:05 [3] 7.5 km (2:41 / km) +65m 2:34 / km

Monday Apr 12, 2010 #

1 PM

cycling (commute - work) 18:30 [3] 7.5 km (2:28 / km) +35m 2:25 / km
slept:8.0 weight:156.5lbs

10 PM

cycling (commute - home) 17:55 [3] 7.5 km (2:23 / km) +65m 2:17 / km

Sunday Apr 11, 2010 #

11 AM

road run warm up/down 18:00 [2] 3.0 km (6:00 / km) +10m 5:54 / km
ahr:142 max:154 shoes: OLWAY Tiger 2004

12 PM

◪ race (Red - Middle) 43:15 [4] *** 6.0 km (7:13 / km) +200m 6:11 / km
ahr:147 max:174 spiked:13/15c shoes: OLWAY Tiger 2004

huge loss of time on 5 - 5 min on parallel error, and a 1.5 min on 10 on parallel error as well, got to pay attention to compass.

Sunday Middle - Red - Splits

Saturday Apr 10, 2010 #

11 AM

trail run warm up/down 12:00 [3] 2.0 km (6:00 / km) +30m 5:35 / km
ahr:145 max:160 slept:8.0 shoes: Puma - Narabota XC Brown

12 PM

◪ race (Red - Long) 1:19:21 [4] **** 10.0 km (7:56 / km) +320m 6:50 / km
ahr:148 max:172 spiked:12/14c shoes: Puma - Narabota XC Brown

wrong shoes today, I was sliding backwards while climbing a lot more than I would like. On my way to 2 just got stuck in the ditch, major parallel error on 9 - 3min, not the best rout on the long leg ~ 1.5 min.

Saturday Long - Red - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship
 
3 PM

◪ (model) 40:00 [2] *** 3.0 km (13:20 / km) +80m 11:46 / km
spiked:7/7c shoes: OLWAY Tiger 2004

walking and jogging model at East Fork South with Sergei Fedorov
4 PM

road run warm up/down 18:00 [2] 2.5 km (7:12 / km) +10m 7:04 / km
slept:5.0 shoes: OLWAY Tiger 2004

before Middle @ East Fork South
5 PM

◪ race (Red - Middle) 35:29 [4] *** 5.5 km (6:27 / km) +200m 5:28 / km
ahr:162 max:171 spiked:10/13c shoes: OLWAY Tiger 2004

close to perfect until #7, control was 40 m off, ~30-35 sec lost, little hesitant on 9 ~ 10 sec, ~20sec in hesitation on #10 approach, then made 180 out of this control, took me about a minute or so to figure that out, so 2 min was gone and I was back to 10, clean but slow to 12. running felt fine for most of it.

Friday Middle 10-Red - Splits

Thursday Apr 8, 2010 #

1 PM

cycling (commute - work) 17:41 intensity: (7:06 @2) + (6:00 @3) + (4:00 @4) + (35 @5) 7.5 km (2:21 / km) +35m 2:18 / km
ahr:143 max:163 slept:8.0 weight:154lbs

9 PM

cycling (commute - home) 19:40 [3] 7.5 km (2:37 / km) +35m 2:34 / km

Wednesday Apr 7, 2010 #

1 PM

cycling (commute - work) 20:30 [3] 7.5 km (2:44 / km) +35m 2:40 / km

9 PM

cycling (commute - home) 18:04 intensity: (8:00 @2) + (8:00 @3) + (2:04 @4) 7.5 km (2:25 / km) +65m 2:19 / km

Tuesday Apr 6, 2010 #

1 PM

cycling (commute - work) 16:45 [3] 7.5 km (2:14 / km) +35m 2:11 / km
ahr:145 max:155 slept:7.0 weight:156lbs

wind helped

Monday Apr 5, 2010 #

1 PM

road run 40:17 intensity: (4:54 @2) + (31:33 @3) + (3:50 @4) 7.9 km (5:06 / km) +35m 4:59 / km
ahr:151 max:161 slept:7.0 weight:156lbs shoes: Adidas Supernova Light 6

2 PM

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

8 PM

road run (commute - home) 40:05 [3] 7.9 km (5:04 / km) +65m 4:52 / km
shoes: Adidas Supernova Light 6

Sunday Apr 4, 2010 #

cycling (commute) 28:15 [2] 10.0 km (2:50 / km) +60m 2:45 / km

Saturday Apr 3, 2010 #

12 PM

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km)
slept:6.0 weight:157lbs shoes: Puma - Narabota XC Brown

before and after O.
1 PM

◪ race (Local meet) 55:17 [4] *** 8.0 km (6:55 / km) +100m 6:30 / km
spiked:15/18c

Colliers Mills - Red - felt good most of the time, navigation was easy, had to fight the briars and marsh on the way to 9 - 2 min, and a 3 min pit stop to 16.
Z-man was 45 min

Thursday Apr 1, 2010 #

1 PM

cycling (commute - work) 19:50 intensity: (10:20 @2) + (9:30 @3) 7.5 km (2:39 / km) +35m 2:35 / km
slept:10.0 weight:156lbs

8 PM

cycling (commute - home) 20:45 [3] 7.5 km (2:46 / km) +65m 2:39 / km

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