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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  cycling31 16:01:41 239.72(4:01) 385.8(2:30) 2155
  ◪5 7:42:46 31.07(14:54) 50.0(9:15) 169540 /69c57%
  trail run5 4:12:08 30.39(8:18) 48.9(5:09) 995
  road run4 1:43:40 13.37 21.52 135
  Total45 29:40:15 314.55 506.22 498040 /69c57%
  [1-5]45 29:36:44
averages - sleep:7.4 weight:154.2lbs

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Thursday Sep 30, 2010 #

11 AM

cycling (commute - work) 24:00 [3] 10.5 mi (2:17 / mi) +50m 2:15 / mi
slept:8.0

8 PM

cycling (commute - home) 27:30 [3] 10.4 km (2:39 / km) +65m 2:34 / km

Wednesday Sep 29, 2010 #

11 AM

cycling (commute - work) 27:30 [2] 10.5 km (2:37 / km) +50m 2:33 / km
slept:8.0 weight:155lbs

7 PM

cycling (commute - home) 27:00 [2] 10.4 km (2:36 / km) +65m 2:31 / km

8 PM

road run (easy + strides) 41:40 intensity: (38:00 @3) + (3:40 @5) 8.4 mi (4:58 / mi) +60m 4:51 / mi
weight:153lbs shoes: Adidas Supernova Light 6

to Victory Field and back + 11x100/100 @ 20 sec strides. Overdressed. Running felt good.

Tuesday Sep 28, 2010 #

11 AM

cycling (commute - work) 28:00 [2] 10.5 km (2:40 / km) +50m 2:36 / km
slept:7.5 weight:156lbs

timed it for rain :)
8 PM

cycling (commute - home) 27:00 [2] 10.4 km (2:36 / km) +65m 2:31 / km

Sunday Sep 26, 2010 #

cycling warm up/down (commute) 30:00 [1] 10.0 km (3:00 / km) +60m 2:55 / km
slept:8.0

to my parents and back

Saturday Sep 25, 2010 #

Event: West Point B-Meet
 
12 PM

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m 5:39 / km
slept:4.5 weight:155lbs shoes: Inov8 Oroc 280

with Gaga and Andis
1 PM

◪ (Red Course) 1:00:25 [4] *** 7.0 km (8:38 / km) +305m 7:05 / km
spiked:11/16c shoes: Inov8 Oroc 280

3 real errors for total of 6 min (7, 8 and 14), some minor hesitation for total of less then a minute. Nice course by Jordan and Hanna at Bull Pond. I ran part of the course along side with Pete Nelson who is now teaching at WP. Andis ran it in 57 min. Gaga - 61. Hot (82+F), but manageable.

Friday Sep 24, 2010 #

5 PM

cycling tempo 1:02:14 [3] 30.5 km (2:02 / km) +315m 1:56 / km
slept:7.0 weight:156lbs

first real biking training in a while, just a test of biking fitness for now - 7 loops along Forest Park Lane, pushing hard at times: 8:49, 8:56, 8:53, 8:59, 8:57, 8:52, 8:45. Very humid, but cool ~ 72F

Thursday Sep 23, 2010 #

10 AM

cycling (commute - work) 24:10 [2] 10.5 km (2:18 / km) +50m 2:15 / km
slept:7.5 weight:154lbs

7 PM

cycling (commute - home) 25:30 [2] 10.4 km (2:27 / km) +65m 2:23 / km

Wednesday Sep 22, 2010 #

10 AM

cycling (commute - work) 27:00 [2] 10.5 km (2:34 / km) +50m 2:31 / km
slept:7.5 weight:153lbs

strong head wind totay
8 PM

cycling (commute - home) 28:30 [3] 10.4 km (2:44 / km) +65m 2:39 / km

Tuesday Sep 21, 2010 #

11 AM

cycling (commute - work) 26:00 [2] 10.5 km (2:29 / km) +50m 2:25 / km
slept:10.0 weight:154lbs

8 PM

cycling (commute - home) 25:30 [2] 10.4 km (2:27 / km) +65m 2:23 / km

Monday Sep 20, 2010 #

11 AM

cycling (commue) 28:30 [2] 10.5 km (2:43 / km) +50m 2:39 / km
slept:7.0 weight:155lbs

traffic, side wind
6 PM

cycling (commute - home) 29:35 [2] 10.4 km (2:51 / km) +65m 2:46 / km

Sunday Sep 19, 2010 #

4 PM

road run (easy) 40:00 [1] 6.0 km (6:40 / km) +50m 6:24 / km
slept:7.5 weight:156lbs shoes: Adidas Kanadia Trail

Easy run with Kseniya to Victory field and back, tried to do some strides, did not quite work.

Saturday Sep 18, 2010 #

cycling (commute) 30:00 [1] 10.0 km (3:00 / km) +50m 2:56 / km

to my parents place and back
4 PM

trail run (easy) 1:07:32 [2] 13.0 km (5:12 / km) +180m 4:52 / km
ahr:142 max:156 slept:6.5 weight:156lbs shoes: Adidas Kanadia Trail

the whole neighborhood looks like a war zone after last Thursday's tornado, Forest Park got it's fare share of damage, lots of horse trails have trunks across. My legs felt weird today, I should be rested, but I felt stiff and tired for most of the run.

Thursday Sep 16, 2010 #

10 AM

cycling (commute - work) 23:10 [2] 10.5 km (2:12 / km) +50m 2:09 / km
slept:7.5 weight:155lbs

back wind was nice. not much traffic
7 PM

cycling (commute - home) 38:35 [1] 10.8 km (3:34 / km) +65m 3:28 / km

today's tornado did a lot of damage to trees along my commute rout - it snapped in half most of them and landed it right in the middle of road all along Metropolitan Avenue, most damage was along cemeteries. my commute somewhat reminded me scenes from different Apocalypse movies :(

Wednesday Sep 15, 2010 #

11 AM

cycling (commute - work) 28:00 [2] 10.5 km (2:40 / km) +50m 2:36 / km
ahr:139 max:160 slept:9.5 weight:155lbs

srtong head wind, traffic
C • you averaged 22.5 MPH. Tha... 6
8 PM

cycling (commute - home) 23:50 [2] 10.4 km (2:18 / km) +75m 2:13 / km
ahr:136 max:156

Tuesday Sep 14, 2010 #

11 AM

cycling (commute - work) 25:10 [2] 10.5 km (2:24 / km) +50m 2:20 / km
slept:7.0 weight:155lbs

into head wind, traffic was OK
7 PM

cycling (commute - home) 25:15 [2] 10.4 km (2:26 / km) +65m 2:21 / km

wind helped, traffic was awful

Sunday Sep 12, 2010 #

10 AM

trail run warm up/down (before and after O) 18:00 [2] 3.0 km (6:00 / km) +50m 5:32 / km
slept:7.0 shoes: Inov-8 Talon 212

11 AM

◪ (Local race - blue) 1:34:21 [4] **** 13.0 km (7:15 / km) +320m 6:28 / km
spiked:5/17c shoes: Inov-8 Talon 212

not a glorious race, but I hassled through it, had issues mostly in the circle on too many controls. I will get better - 30 min last week, only 20 min this week - still good physical effort.
C • well... you getting better and closer :) 2
C • your light was in my car 2

Saturday Sep 11, 2010 #

Event: DVOA Training & Camping Weekend
 
12 PM

trail run (easy - MP) 1:13:00 intensity: (20:00 @2) + (43:00 @3) + (10:00 @4) * 14.5 km (5:02 / km) +420m 4:24 / km
slept:6.0 weight:156lbs shoes: Inov-8 Talon 212

Z-man and myself ran Morristown Park loop in opposite directions, I started slow and picked up pace later, felt much better as I went along.

Thursday Sep 9, 2010 #

3 PM

trail run (easy - MP) 1:06:42 intensity: (9:48 @2) + (43:36 @3) + (13:18 @4) 13.3 km (5:01 / km) +250m 4:35 / km
slept:9.0 weight:152lbs shoes: Adidas Kanadia Trail

2 perimeter loops in Forest Park : 29:16, 27:38.
finally some nice running weather - this run felt good, pushed harder and run faster on a second loop.

Wednesday Sep 8, 2010 #

10 AM

cycling (commute - work) 29:16 intensity: (4:05 @1) + (16:20 @2) + (8:51 @3) 10.5 km (2:47 / km) +50m 2:43 / km
ahr:135 max:161 slept:9.0 weight:153lbs

strong head wind, plenty of traffic
7 PM

cycling (commute - home) 40:00 [2] 14.4 km (2:47 / km) +85m 2:42 / km

to my parents and back home

Monday Sep 6, 2010 #

10 AM

◪ (setting controls) 2:14:30 [2] ***** 10.0 km (13:27 / km) +360m 11:24 / km
spiked:8/10c shoes: Inov8 Oroc 280

over the toughest part of Surebridge, had to double check most of locations, really tired for last 45 min.
C • sorry i missed your meet. ... 8
2 PM

◪ (control pick-up) 55:00 [3] **** 7.0 km (7:51 / km) +260m 6:38 / km
spiked:4/4c shoes: Inov8 Oroc 280

Sunday Sep 5, 2010 #

8 AM

road run warm up/down 10:00 [4]
slept:5.0 weight:153lbs shoes: Adidas Kanadia Trail

12 PM

◪ (Local Meet Blue) 1:58:30 [4] ***** 13.0 km (9:07 / km) +450m 7:46 / km
spiked:12/22c shoes: Inov8 Oroc 280

Running felt great, but orienteering went lousy - rushed making decisions, did not read the map enough. lost close to 30min in total.

Friday Sep 3, 2010 #

10 AM

cycling (commute - work) 59:51 intensity: (1:51 @0) + (7:41 @1) + (34:46 @2) + (14:31 @3) + (1:02 @4) * 25.9 km (2:19 / km) +80m 2:17 / km
ahr:132 max:161 slept:6.5 weight:152lbs

South Brooklyn Commute
C • what is the latest on the O... 6
6 PM

cycling (commute - home) 1:05:04 intensity: (1:40 @0) + (10:34 @1) + (51:54 @2) + (56 @3) * 26.5 km (2:27 / km) +100m 2:25 / km
ahr:125 max:161

South Brooklyn - home, still muggy and warm
7 PM

trail run (easy) 26:54 intensity: (7:30 @1) + (15:32 @2) + (2:38 @3) + (1:14 @4) 5.1 km (5:16 / km) +95m 4:50 / km
weight:150lbs shoes: Adidas Kanadia Trail

after biking I needed some running in my legs - jogged one long horse loop in Forest Park, felt good

Thursday Sep 2, 2010 #

10 AM

cycling (commute - work) 24:30 [2] 10.4 km (2:21 / km) +45m 2:18 / km
ahr:136 max:168

super hot last three days
9 PM

cycling (commute - home) 26:13 [2] 10.4 km (2:31 / km) +65m 2:27 / km
ahr:130 max:154

Wednesday Sep 1, 2010 #

10 AM

cycling (commute - work) 29:00 [2] 11.0 km (2:38 / km) +80m 2:33 / km
slept:7.5

9 PM

cycling (commute - home) 25:48 [2] 10.4 km (2:29 / km) +65m 2:24 / km

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