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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  cycling20 8:50:58 127.57(4:10) 205.3(2:35) 1305
  ◪7 5:14:23 25.97(12:06) 41.8(7:31) 117585 /115c73%
  trail run6 4:11:10 24.54(10:14) 39.5(6:22) 875
  road run5 2:25:58 16.9(8:38) 27.2(5:22) 270
  strength workout1 20:00
  strides1 20:00 1.55(12:52) 2.5(8:00)
  Total36 21:22:29 196.54 316.3 362585 /115c73%
averages - sleep:7.9 weight:159lbs

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 
10 AM

road run warm up/down 12:00 intensity: (6:00 @2) + (6:00 @3) 2.0 km (6:00 / km) +80m 5:00 / km
ahr:140 max:158 slept:4.5 shoes: Inov8 Oroc 280

before middle

◪ race (Red - Middle) 43:09 [4] ***** 5.0 km (8:38 / km) +195m 7:13 / km
ahr:162 max:173 spiked:8/14c shoes: Inov8 Oroc 280

I was a little careless about quality of navigation and it was a very sloppy run with 2 large amounts of time lost and 4 small ones. Very rough running over thick blueberry and some branches and small trees on the ground. Andrew Childs caught up to me on #2 and we only benefited from this on one leg to #3, but them both of us navigated purely, taking turns in being careless. On our way to 6 Spike took part in this stupidity and we pulled him into a time loss there. I felt OK running for most of the part, even it was slow.
1 PM

road run warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 Oroc 280

◪ race (Sprint) 19:12 [5] *** 2.8 km (6:51 / km) +85m 5:57 / km
ahr:170 max:178 spiked:16/18c shoes: Inov8 Oroc 280

Legs felt great despite second race for the day, and I ran well and navigated better then in the morning, had a good flow to it. When I finished, I felt like I had almost clean race, but later, I realized that I had a poor rout to 6 and very bad exit from 6 to 7, both costing me ~ 1 min total. Still happy with the results, one of my better sprints, provided it was mostly forest.

Middle Red - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

11 AM

cycling (commute - work) 31:00 [2] 10.7 km (2:54 / km) +65m 2:49 / km
slept:8.0

5 PM

cycling (commute - home) 30:01 [2] 10.5 km (2:52 / km) +85m 2:45 / km
ahr:128 max:150

Wednesday Apr 27, 2011 #

12 PM

cycling (commute - work) 27:20 intensity: (2:00 @1) + (18:00 @2) + (7:20 @3) 10.8 km (2:32 / km) +65m 2:27 / km

wind helped
9 PM

cycling (commute - home) 28:00 [2] 10.5 mi (2:40 / mi) +85m 2:36 / mi

Tuesday Apr 26, 2011 #

11 AM

cycling (commute - work) 26:04 intensity: (2:25 @1) + (15:05 @2) + (8:34 @3) 10.7 km (2:26 / km) +65m 2:22 / km
ahr:136 max:159 slept:8.0

9 PM

cycling (commute - home) 27:05 intensity: (2:15 @1) + (21:45 @2) + (3:05 @3) 10.5 km (2:35 / km) +85m 2:29 / km
ahr:131 max:152

Monday Apr 25, 2011 #

11 AM

cycling (commute - work) 27:00 [2] 10.6 km (2:33 / km) +65m 2:28 / km
slept:8.0

2 PM

strides (10x60) 20:00 intensity: (18:00 @2) + (2:00 @4) 2.5 km (8:00 / km)
shoes: Adidas Kanadia Trail

+ warm-up
7 PM

cycling (commute - home) 30:00 intensity: (20:00 @2) + (10:00 @3) 10.5 km (2:51 / km) +65m 2:46 / km

head wind, I was working uphill.

Sunday Apr 24, 2011 #

1 PM

trail run long 2:05:00 [2] 17.0 km (7:21 / km) +540m 6:21 / km
slept:7.0 shoes: Inov8 Oroc 280

ran on Surebridge map with Z-man in easy manner - From Tiorati Circle via RD to Time Square, some LP the some white market trail (AT?), Nurian trail to RD and back to Time Square, then mining road and trail to Scannatati Lake parking. Felt good. Nice training. Visited Times Square 3 times today - one more time on my way home from Jersey.

Saturday Apr 23, 2011 #

cycling (commute) 29:00 [2] 10.0 km (2:54 / km) +50m 2:50 / km
slept:9.0

to my parents place and back

Thursday Apr 21, 2011 #

11 AM

cycling (commute - work) 31:00 [2] 10.5 km (2:57 / km) +65m 2:52 / km
slept:8.0

hard work into 25 mph wind, at one point I was going down hill 20 km/h and pedaling hard.
8 PM

cycling (commute - home) 25:41 intensity: (12:30 @2) + (13:11 @3) 10.5 km (2:27 / km) +85m 2:21 / km

much easier going home with wind helping

Wednesday Apr 20, 2011 #

10 AM

strength workout (circuit) 20:00 intensity: (10:00 @1) + (10:00 @2)

legs, back

Tuesday Apr 19, 2011 #

7 PM

road run (commute - home) 55:30 [2] 10.6 km (5:14 / km) +85m 5:02 / km
slept:8.0 weight:159lbs shoes: Adidas Kanadia Trail

Monday Apr 18, 2011 #

11 AM

cycling (commute - work) 28:20 [2] 10.6 km (2:40 / km) +65m 2:36 / km
slept:8.0

7 PM

cycling (commute - home) 25:20 [2] 10.0 km (2:32 / km) +65m 2:27 / km

to my parents place
11 PM

cycling (commute) 14:00 [2] 5.0 km (2:48 / km) +25m 2:44 / km

Wednesday Apr 13, 2011 #

11 AM

road run (commute - work) 54:28 intensity: (44:28 @2) + (10:00 @3) 10.6 km (5:08 / km) +65m 4:59 / km
slept:9.0 weight:159lbs shoes: Adidas Kanadia Trail

Tuesday Apr 12, 2011 #

11 AM

cycling (commute - work) 26:40 [2] 10.6 km (2:31 / km) +65m 2:26 / km
slept:8.0

Sunday Apr 10, 2011 #

12 PM

trail run hills (8x300 uphill) 1:07:10 intensity: (2:00 @1) + (41:35 @2) + (13:10 @3) + (7:40 @4) + (2:45 @5) 12.5 km (5:22 / km) +205m 4:58 / km
ahr:140 max:169 slept:9.0 shoes: Icebugs MR2 - 2005

ran some hills with Z-man @ Eagle Rock, did not feel like going to Harriman for a second day in a row, but enjoyed the hill work.

Saturday Apr 9, 2011 #

12 AM

cycling (commute - home) 15:00 [2] 5.0 km (3:00 / km) +25m 2:56 / km

from parents - home
3 PM

trail run warm up/down 20:00 [3] 3.5 km (5:43 / km) +50m 5:20 / km
shoes: Icebugs MR2 - 2005

to the start of control picking and back to parking
4 PM

◪ 35:50 intensity: (1:55 @1) + (19:50 @2) + (13:20 @3) + (45 @4) ***** 3.0 km (11:57 / km) +80m 10:32 / km
ahr:138 max:160 spiked:12/18c shoes: Icebugs MR2 - 2005

I had tough time reading and comprehending the map on several legs, and stopped several times in the circle just to check the situation, when there was no streamer. It was an exercise set up by Boris last year for a training camp.
5 PM

trail run warm up/down 14:00 [2] 2.5 km (5:36 / km) +25m 5:20 / km
shoes: Icebugs MR2 - 2005

to and from Memory-O on Pole Brook

◪ (memory-O) 36:50 intensity: (40 @1) + (14:05 @2) + (16:10 @3) + (5:55 @4) **** 4.0 km (9:13 / km) +135m 7:53 / km
ahr:145 max:164 spiked:6/8c shoes: Icebugs MR2 - 2005

@Pole Brook - paired with Boris, taking turns in leading without the map; enjoined it - it was set-up just about right for the difficulty: some legs I did better than others. Energy level was OK. After that most of the training crew gathered at Z-man and Monkeys for a nice Japan inspired dinner. Buffalo wings sushi roll has made it landing on American soil.
Z-man turns 31 or 32 or somewhat close to that.

Friday Apr 8, 2011 #

11 AM

cycling (commute - work) 27:40 [2] 10.7 km (2:35 / km) +65m 2:31 / km
slept:8.0

6 PM

cycling (commute - home) 28:05 [2] 10.0 km (2:49 / km) +65m 2:43 / km

to my parents place from work

Thursday Apr 7, 2011 #

10 AM

cycling (commute - work) 28:00 [2] 10.7 km (2:37 / km) +65m 2:32 / km
slept:8.5

9 PM

cycling (commute - home) 25:42 [2] 10.5 km (2:27 / km) +85m 2:21 / km
ahr:132 max:153

Sunday Apr 3, 2011 #

10 AM

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
slept:7.5 shoes: Inov8 Oroc 280

◪ (Red - Middle) 33:54 [5] *** 5.5 km (6:10 / km) +180m 5:18 / km
spiked:15/18c shoes: Inov8 Oroc 280

easier course than on Friday, but fair and fast at times. Caught up to runit at 6, and we picked up pace a little bit. I lost ~ 40 sec on my way to 2, ~20 sec in suboptimal rout to 6, ~ 30 sec in rout to 8, and 15 sec on the last control - I was brain dead.
C • bad route? 5

Sunday Red - Splits

Saturday Apr 2, 2011 #

11 AM

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +15m 5:50 / km
slept:8.0 shoes: Inov8 Oroc 280

Warm up with SeregaFed
12 PM

◪ race (Red Ultra Long) 1:50:00 [4] *** 16.0 km (6:53 / km) +380m 6:09 / km
spiked:16/23c shoes: Inov8 Oroc 280

not a super interesting course, but provided the terrain and map it will do . Felt OK running just a touch slow, just like yesterday a little sloppy with navigation - lost 2 min on 13 and 2.5 min in rout to 17, some smaller losses probably accumulated to another 3 to 4 min. Had just enough energy to finish the course - started to have small cramps going towards finish. Had good company of Andras from 8 to finish, and Zac Barker in the middle of it.

Saturday UL Red - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs
 
4 PM

road run warm up/down 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km
slept:8.0 shoes: Inov-8 Talon 212

5 PM

◪ race (Middle - Red) 35:28 [5] *** 5.5 km (6:27 / km) +120m 5:49 / km
spiked:12/16c shoes: Inov-8 Talon 212

very good course for this terrain, good use of the map and it was interesting. I was a little sloppy today with my navigation, lost ~ 1 min in a circle errors and ~ 2 min in rout choice and execution. Saw a lot of Blue runners on this course, and non on Red.

Friday Red - Splits

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