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Training Log Archive: DarthBalter

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  ◪7 8:55:44 31.9(16:48) 51.34(10:26) 130044 /56c78%
  trail run8 6:15:51 46.04(8:10) 74.1(5:04) 1420
  road run3 2:36:36 19.76(7:56) 31.8(4:55) 215
  cycling5 2:24:51 32.25(4:29) 51.9(2:47) 380
  stretching5 57:00
  game1 40:00
  Total28 21:50:02 129.95 209.14 331544 /56c78%
  [1-5]23 20:53:02
averages - sleep:7.2 weight:239lbs

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Saturday Jun 30, 2012 #

5 AM

◪ 24:26 intensity: (6:48 @2) + (16:51 @3) + (47 @4) ** 4.4 km (5:33 / km) +30m 5:22 / km
ahr:144 max:160 spiked:15/18c shoes: Inov-8 Talon 212

model sprint with Speedy, bobbled some, when we picked up speed at the end
часть на русском, для родителей :)
немного задержали нас в аэропорту Кеннеди, но долетели нормально, дороги, конечно классные, но многие ремонтируются, правда добрались в горы без проблем и быстро. Ел настоящую клубнику (неправильной формы), вкусно. Продукты довольно дешевые, уже попробовал знаменитые немецкие сосиски, от сервелатов глаза разбегаются. Все соревнования в маленьких городках в горах Харц, уютные очень чистые, не супер богатые, много добротных ферм вокруг.

Friday Jun 29, 2012 #

2 AM

cycling (commute-home) 23:17 intensity: (2:43 @1) + (8:49 @2) + (11:45 @3) 10.4 km (2:14 / km) +85m 2:09 / km
ahr:136 max:155 weight:156.5lbs

no traffic, made most of lights but Woodhaven

Thursday Jun 28, 2012 #

3 PM

cycling (commute-work) 28:36 intensity: (1:18 @1) + (12:37 @2) + (14:41 @3) 10.5 km (2:43 / km) +65m 2:39 / km
ahr:138 max:156 slept:9.0 weight:156lbs

not too hot yet

Wednesday Jun 27, 2012 #

2 PM

cycling (commute-work) 34:22 intensity: (12:54 @1) + (18:30 @2) + (2:58 @3) 10.5 km (3:16 / km) +65m 3:10 / km
ahr:122 max:149 slept:8.0 weight:1156lbs

into wind, nice weather, much traffic
9 PM

cycling (commute-home) 28:36 intensity: (16:21 @1) + (10:47 @2) + (1:28 @3) 10.5 km (2:43 / km) +85m 2:37 / km
ahr:117 max:145

still much traffic

Tuesday Jun 26, 2012 #

1 PM

trail run hills (easy-MP) 46:21 intensity: (2:49 @2) + (28:02 @3) + (15:30 @4) 9.0 km (5:09 / km) +200m 4:38 / km
ahr:151 max:166 shoes: Adidas Adizero Adios 2

4 hilly loops in Forest Park - great running weather for summer: 6:18, 6:09. 6:01, 5:57.
2 PM

stretching warm up/down (legs and back) 12:00 [0]

Sunday Jun 24, 2012 #

8 PM

trail run tempo (+ pavement and track) 1:16:23 intensity: (9:10 @2) + (46:43 @3) + (18:44 @4) + (1:46 @5) 16.0 km (4:46 / km) +150m 4:34 / km
ahr:150 max:171 slept:8.0 weight:154lbs shoes: Adidas Supernova Light 6

3 loops in Forest Park + to Victory Field + 4 km tempo + back home: 8:33 (149), 8:09 (154), 7:48 (162). Finally cooler for normal training: ~ 76F. Felt good running, too dark for real speed.
10 PM

stretching warm up/down (legs and back) 12:00 [0]

Saturday Jun 23, 2012 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km
slept:10.0 weight:157lbs

Friday Jun 22, 2012 #

1 AM

road run (commute-home) 52:38 intensity: (27:30 @2) + (25:08 @3) 10.6 km (4:58 / km) +85m 4:46 / km
slept:8.0 weight:156lbs

back home at night, still warm ~86F, felt good in bare feet shoes.

Sunday Jun 17, 2012 #

12 AM

◪ race (Relay) 1:53:22 [4] **** 15.0 km (7:33 / km) +350m 6:46 / km
spiked:26/30c shoes: Inov8 OROC280 (2012)

Jukola Leg 2 at night. Started jittery with 6-7 min dropped on 1, found all 3 forked options :), then settled down and had a blast, some slow running in the pack, some great work on my own, some not so great work on my own (~2 min on 19). Our team was moving up in ranking all night long, and Z-man finished in 272-nd position. Goal was achieved, but now next target would be top 200, can be done with same team, need more experience. Happy and tired at the end. Would do it again, if team is back. Splits: http://online.jukola.com/tulokset/en/j2012_ju/kilp...
Team result: http://online.jukola.com/tulokset/en/j2012_ju/kilp...
C • Top 200 8

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
slept:8.0 shoes: Inov8 OROC280 (2012)

in the shoot

Saturday Jun 16, 2012 #

Event: Jukola 2012
 
1 AM

◪ (Night-O) 56:19 [2] ***** 3.7 km (15:13 / km) +120m 13:06 / km
spiked:1/6c shoes: Inov8 OROC280 (2012)

could not find well hidden controls, had problems staying on compass

Friday Jun 15, 2012 #

12 PM

◪ 1:01:54 intensity: (6:28 @1) + (33:26 @2) + (22:00 @3) ** 9.1 km (6:48 / km) +250m 5:59 / km
ahr:132 max:154 spiked:2/2c shoes: Inov8 OROC280 (2012)

on trails and roads, some forest, talked to Swisscheese briefly

Thursday Jun 14, 2012 #

◪ race (middle - M45+) 32:01 [4] 4.0 mi (8:00 / mi) +100m 7:26 / mi

Forssa Games: not too bad for really jet-legged body. only 1 - 2 min error, and bunch of standing in the circle.
Results : http://tulospalvelu.olfellows.fi/fg2012/templates/...
winsplits: http://www.obasen.nu/winsplits/online/fi/default.a...
6 PM

trail run warm up/down 18:00 intensity: (10:00 @2) + (5:00 @3) + (3:00 @4) 3.3 km (5:27 / km) +20m 5:18 / km
slept:2.0 shoes: Inov8 OROC280 (2012)

Tuesday Jun 12, 2012 #

8 AM

Note
slept:6.0 weight:155lbs

In preparation for Jukola, heat molded my new Fisher Classic Racing x-country shoes, on tip from AliC. Worked 100%. And I was almost ready to give them away for being too tight :-). Thanks AliC!
C • I hope you don't... 5
C • Good Luck at Finland 1
11 AM

trail run tempo (MP-T) 1:04:38 intensity: (4:31 @2) + (39:19 @3) + (20:48 @4) 14.0 km (4:37 / km) +220m 4:17 / km
shoes: Adidas Adizero Adios 2

4 long horse loops in Forest Park: 14:27 (151), 14:10 (154), 13:58 (155), 13:30 (160). Felt great, weather was good for running ~70F, drizzle.
12 PM

stretching warm up/down (legs and back) 8:00 [0]


4 long horse loops - Splits

Sunday Jun 10, 2012 #

11 AM

trail run long 1:46:47 intensity: (24:25 @2) + (1:18:45 @3) + (3:37 @4) 19.3 km (5:32 / km) +580m 4:49 / km
ahr:146 max:160 shoes: Puma - Narabota XC Brown

@ Lewis Morris Park in NJ, with Z-man. a litle stiff for first 45 min, then much better even some tempo running at flatter parts. felt good.

Saturday Jun 9, 2012 #

10 AM

◪ (mapping) 3:00:00 [1] 4.0 km (45:00 / km) +200m 36:00 / km
slept:4.0 weight:156lbs shoes: Puma - Narabota XC Brown

Field checking with Bjorn at Silas Condict, rocks (cliffs) looks very different than on LIDAR image, lots of boulder fields
7 PM

game (badminton) 40:00 [1]
shoes: Puma - Narabota XC Brown

with Kseniya & Z-man in NJ
C • Badminton 2

Friday Jun 8, 2012 #

3 PM

road run intervals (14x100/100) 49:01 intensity: (1:46 @2) + (41:48 @3) + (2:27 @4) + (3:00 @5) 10.0 km (4:54 / km) +65m 4:45 / km
ahr:149 max:162 slept:8.0 weight:156lbs shoes: Adidas Boston

to Victory Field, + 14x100/100 (17-21) + back. Quads felt weird stiff in the beginning but after 3-4 strides loosened up. Nice day, 80F not much wind.
Adidas Boston shoes + thorlo socks = blisters
4 PM

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

Tuesday Jun 5, 2012 #

12 PM

trail run tempo (easy-MP-T) 36:42 intensity: (7:15 @2) + (15:03 @3) + (14:24 @4) 7.9 km (4:39 / km) +135m 4:17 / km
ahr:150 max:165 slept:6.0 weight:155lbs shoes: Adidas Adizero Adios 2

2 long horse loops in Forest Park: 14:43 (148), 12:31 (160), started sluggish, then picked up pace and effort and nice tempo for last 4 km, New shoe test - almost great. (almost - need 1/4 size bigger but 1/2 size would be too big for a racer, thin socks would do it).

Sunday Jun 3, 2012 #

Event: Harriman State Park - Lake Welch
 
11 AM

trail run warm up/down 12:00 intensity: (5:00 @2) + (5:00 @3) + (2:00 @4) 2.1 km (5:43 / km) +65m 4:57 / km

with map
12 PM

◪ race (Red Course) 1:07:42 [3] 8.7 km (7:47 / km) +250m 6:48 / km
ahr:159 max:166 slept:6.0 weight:155lbs shoes: Inov8 OROC280 (2012)

My map

Friday Jun 1, 2012 #

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

11 PM

road run intervals (T - 4x1000 / 200 ) 54:57 intensity: (10:17 @2) + (28:24 @3) + (7:46 @4) + (8:30 @5) 11.2 km (4:54 / km) +65m 4:46 / km
ahr:150 max:169 slept:10.0 weight:155lbs shoes: Adidas Supernova Light 6

at night - to Victory Field , 4/1000/200 (4:03, 4:02, 4:05, 4:06) /200 (1:31-1:46) + back home. felt good, goal was to be as close to 4 min/km as possible without pushing too hard. No hamstring pain while running, but it is there, so no full speed is allowed.

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