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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  cycling19 8:41:25 124.27(4:12) 200.0(2:36) 1405
  trail run7 6:56:05 49.52(8:24) 79.7(5:13) 1265
  ◪4 2:28:49 11.18(13:18) 18.0(8:16) 21032 /37c86%
  road run3 2:13:00 16.4(8:06) 26.4(5:02) 160
  swimming1 15:00
  stretching1 10:00
  Total34 20:44:19 201.39 324.1 304032 /37c86%
  [1-5]33 20:34:19
averages - sleep:7.8 weight:157.6lbs

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Friday Sep 30, 2011 #

5 PM

trail run (easy-mp) 1:10:54 intensity: (10:44 @2) + (46:40 @3) + (13:30 @4) 14.6 km (4:51 / km) +230m 4:30 / km
ahr:152 max:165 slept:9.0 weight:159lbs shoes: Puma - Narabota XC Brown

4 long horse loops in Forest Park: 15:15 (148), 14:48 (153), 14:43 (157), 14:38 (159). I was not fully recovered, but had enough to push the pace on each loop a little harder. It felt good.

4 long horse loops - Splits

Thursday Sep 29, 2011 #

8 PM

road run (strides) 47:57 intensity: (22:30 @2) + (20:00 @3) + (4:05 @4) + (1:22 @5) 9.4 km (5:06 / km) +50m 4:58 / km
ahr:143 max:168 slept:8.0 weight:168lbs shoes: Adidas Supernova Light 6

to Victory Field + 12x100 (19.6-22.6) /100 + 2x200 (41.6, 40.4) /200 + back
right after rain.
9 PM

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

Tuesday Sep 27, 2011 #

11 AM

cycling (commute - work) 26:10 [2] 10.7 km (2:27 / km) +65m 2:22 / km
slept:8.5 weight:156lbs

8 PM

cycling (commute-home) 26:00 [3] 10.5 km (2:29 / km) +85m 2:23 / km

Sunday Sep 25, 2011 #

9 AM

◪ (control hanging) 35:00 [1] *** 2.5 km (14:00 / km) +50m 12:44 / km
spiked:6/6c slept:3.5 weight:157lbs shoes: Inov-8 Talon 212

hanging controls @ Rutges
10 AM

◪ (testing) 25:00 [3] ** 3.5 km (7:09 / km) +30m 6:51 / km
spiked:8/8c shoes: Inov-8 Talon 212

running with the map on the trail, learning to run and read the map with glasses on. spotted some white and yellow controls
11 AM

◪ (Red Course) 1:08:49 [3] *** 9.0 km (7:39 / km) +100m 7:15 / km
spiked:14/19c shoes: Inov-8 Talon 212

lost 11 min on 2 , did not notice the only good attack point ~300 m from control, and was zooming around in wonderland; ran right by 11 and got disoriented , so corrected into wrong direction, lost more than 3 min on that, got really tired at the end or (dehydrated), barely moved for last 10 min or so, + loosing another 2 min on 18 did not help the cause. Yet, very happy to get out and finally do something with my pure map reading eyesight, I thought it worked very well, no rain though.
3 PM

◪ (control pick-up) 20:00 [2] *** 3.0 km (6:40 / km) +30m 6:21 / km
spiked:4/4c shoes: Inov-8 Talon 212

I was barely jogging for 20 min and came back soaking in sweat, warm and humid.

Red - Splits

Saturday Sep 24, 2011 #

6 PM

road run (strides) 44:54 intensity: (6:00 @2) + (33:36 @3) + (4:00 @4) + (1:18 @5) 9.0 km (4:59 / km) +50m 4:51 / km
ahr:150 max:171 slept:10.0 shoes: Adidas Supernova Light 6

to Victory Field + 100x100/100 (@19 sec) + 2x200/200 (@39 sec).
felt great running, a little stiff calves after, as expected. I did not push too hard, but I think 19 @ 39 is a little too fast for my current shape.

Thursday Sep 22, 2011 #

10 AM

trail run (easy - MP) 54:23 intensity: (8:00 @2) + (40:00 @3) + (6:23 @4) 11.0 km (4:57 / km) +180m 4:34 / km
ahr:151 max:166 shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park, felt good,I am almost over the minor cold I had. Humid today. 15:36 (148), 15:13 (152), 14:40 (158).

Wednesday Sep 21, 2011 #

11 AM

cycling (commute - work) 26:26 [2] 10.7 km (2:28 / km) +65m 2:24 / km
ahr:139 max:160 slept:7.5 weight:159lbs

9 PM

cycling (commute-home) 26:30 [3] 10.5 km (2:31 / km) +85m 2:26 / km

Monday Sep 19, 2011 #

11 AM

cycling (commute - work) 27:11 [2] 10.5 km (2:35 / km) +65m 2:31 / km
slept:8.0 weight:157lbs

9 PM

cycling (commute - home) 28:30 [2] 10.5 km (2:43 / km) +85m 2:37 / km

getting a cold, will take a day off training

Sunday Sep 18, 2011 #

Event: NAOC 2012 Training Event (DVOA local event)
 

Saturday Sep 17, 2011 #

cycling warm up/down (commute) 30:00 [2] 10.0 km (3:00 / km) +60m 2:55 / km
slept:8.0 weight:158lbs

Thursday Sep 15, 2011 #

10 AM

cycling (commute - work) 29:00 [2] 10.7 km (2:43 / km) +65m 2:38 / km
slept:8.0 weight:156lbs

8 PM

cycling (commute-home) 27:20 [3] 10.5 km (2:36 / km) +85m 2:30 / km

cool rain

Tuesday Sep 13, 2011 #

10 AM

cycling (commute - work) 28:15 [2] 10.5 km (2:41 / km) +65m 2:37 / km
slept:8.0

8 PM

cycling (commute-home) 26:00 [2] 10.5 km (2:29 / km) +85m 2:23 / km

Monday Sep 12, 2011 #

9 AM

cycling (commute - work) 28:15 [2] 11.3 km (2:30 / km) +70m 2:25 / km
slept:8.0 weight:156lbs

9 PM

cycling (commute-home) 23:50 [3] 10.5 km (2:16 / km) +85m 2:11 / km

not much traffic, pushed a little harder

Sunday Sep 11, 2011 #

3 PM

trail run 1:12:18 intensity: (5:25 @2) + (40:28 @3) + (26:25 @4) 14.5 km (4:59 / km) +220m 4:38 / km
ahr:155 max:167 slept:8.5 weight:156lbs shoes: Adidas Supernova Light 6

4 long horse loops in Forest Park - a little faster then I planned, but legs felt fresh after 2 days of rest. 15:04 (154), 15:03 (156), 14:43 (160), 15:13 (159)

4 long horse loops - Splits

Friday Sep 9, 2011 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +60m 2:55 / km

to parents place and back

Thursday Sep 8, 2011 #

10 AM

cycling (commute-work) 26:40 [2] 10.7 km (2:30 / km) +65m 2:25 / km
slept:8.0 weight:157lbs

8 PM

cycling (commute-home) 27:40 [2] 10.5 km (2:38 / km) +85m 2:32 / km

Wednesday Sep 7, 2011 #

10 AM

trail run 39:46 intensity: (2:00 @2) + (32:46 @3) + (5:00 @4) 7.8 km (5:06 / km) +130m 4:42 / km
ahr:152 max:165 slept:7.5 shoes: Adidas Kanadia Trail

2 long horse loops in Forest Park - fallen trees have been cleared. Light drizzle, cool. 15:43 (152), 15:07 (157). Running felt good
C • Running felt good 1

Tuesday Sep 6, 2011 #

10 AM

road run (10x100/100) 40:09 intensity: (6:43 @2) + (30:00 @3) + (3:26 @4) 8.0 km (5:01 / km) +60m 4:50 / km
ahr:154 max:164 slept:7.5 weight:155lbs shoes: Adidas Supernova Light 6

to Victory Field + 10x100/100 (20.4-23.1) + Back. Raining, cool, HR is high. Legs felt fresh.

Sunday Sep 4, 2011 #

11 AM

trail run (long+hills) 1:22:10 [3] 14.0 km (5:52 / km) +385m 5:10 / km
ahr:147 max:164 slept:7.0 weight:156lbs shoes: Puma - Narabota XC Brown

@ Lewis Morris Park in NJ. It felt like tough running at times (up hills), but I am happy with the outcome - had enough energy to finish it without having to walk uphill; quite humid today. Finished with nice BBQ: Nadya, Z-man, Kseniya, Valeriy and Mark. Looked at WOC 2011 maps from France, most difficult terrain I have ever seen, even from just looking at the map.

Saturday Sep 3, 2011 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km

to my parents place and back

swimming (and wave jumping) 15:00 [2]

@ Jones Beach - water was still warm, waves moderate ~2-3 feet
1 PM

trail run 55:25 [3] 10.0 km (5:33 / km)
ahr:151 max:160 slept:7.0 weight:156lbs shoes: Puma - Narabota XC Brown

@ Jones Beach - along the shore line

Thursday Sep 1, 2011 #

9 AM

trail run (easy) 41:09 [3] 7.8 km (5:17 / km) +120m 4:54 / km
ahr:148 max:160 slept:8.5 weight:158lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park, felt a little stiff in the beginning: 16:19 (148), 15:48 (152)
11 AM

cycling (commute - work) 27:38 [2] 10.7 km (2:35 / km) +65m 2:30 / km
ahr:130 max:153

9 PM

cycling (commute-home) 26:00 [2] 10.7 km (2:26 / km) +85m 2:20 / km

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