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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  ◪6 10:12:13 25.94(23:36) 41.74(14:40) 136031 /36c86%
  cycling11 4:45:45 69.05(4:08) 111.12(2:34) 735
  trail run3 2:52:14 21.74(7:55) 34.99(4:55) 440
  road run2 1:03:31 7.71(8:14) 12.41(5:07) 85
  stretching2 22:00
  strength workout1 12:00
  Total25 19:27:43 124.44 200.27 262031 /36c86%
  [1-5]23 18:59:23
averages - sleep:8.2 weight:157.3lbs

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Sunday Sep 30, 2012 #

10 AM

◪ (mapping) 5:16:44 [1] 7.1 km (44:37 / km) +200m 39:06 / km
shoes: Puma - Narabota XC Brown

At Silas Condict, great weather for mapping good progress today

Saturday Sep 29, 2012 #

7 PM

trail run (easy-MP) 50:17 intensity: (7 @0) + (55 @1) + (7:10 @2) + (32:30 @3) + (9:35 @4) 10.5 km (4:47 / km) +120m 4:32 / km
ahr:149 max:163 shoes: Adidas Adizero Adios 2

4 lanes in Forest Park, felt good, weather is super.

Thursday Sep 27, 2012 #

11 AM

road run (easy) 53:31 intensity: (1 @0) + (20 @1) + (1:50 @2) + (45:10 @3) + (6:10 @4) 10.61 km (5:03 / km) +65m 4:54 / km
ahr:151 max:162 slept:7.0 weight:161lbs shoes: Adidas Boston

warmer than I expected, legs a little bit stiff in the beginning, better after 20 min.

Sunday Sep 23, 2012 #

10 AM

◪ warm up/down 17:09 intensity: (34 @0) + (8:25 @1) + (5:35 @2) + (2:35 @3) 1.81 km (9:27 / km) +100m 7:25 / km
ahr:123 max:153

◪ (Red Course) 47:51 intensity: (1 @0) + (2:15 @1) + (8:25 @2) + (26:50 @3) + (10:20 @4) *** 5.66 km (8:27 / km) +261m 6:52 / km
ahr:148 max:165 spiked:10/11c shoes: Inov8 OROC280 (2012)

QR map:http://www.bears-on-speed.info/doma/show_map.php?u...
Took it relatively easy, run without contact lens, needed to stop to read the map

Saturday Sep 22, 2012 #

5 PM

trail run (easy-MP) 1:10:39 intensity: (9 @0) + (2:40 @1) + (14:15 @2) + (44:00 @3) + (9:35 @4) 14.0 km (5:03 / km) +220m 4:41 / km
ahr:147 max:165 shoes: Adidas Supernova Light 6

C • 14 miles or 14 KM? 3
6 PM

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

Thursday Sep 20, 2012 #

11 AM

cycling (commute - work) 28:55 intensity: (7:35 @1) + (15:15 @2) + (6:05 @3) 11.0 km (2:38 / km) +80m 2:32 / km
ahr:122 max:184 slept:9.0 weight:158lbs

7 PM

cycling (commute-home) 29:39 intensity: (34 @0) + (10:55 @1) + (17:35 @2) + (35 @3) 10.7 km (2:46 / km) +85m 2:40 / km
ahr:124 max:144

Wednesday Sep 19, 2012 #

11 AM

cycling (commute - work) 26:42 intensity: (12 @0) + (2:45 @1) + (14:55 @2) + (8:20 @3) + (30 @4) 10.71 km (2:30 / km) +54m 2:26 / km
ahr:137 max:159 slept:8.0 weight:160lbs

9 PM

cycling (commute-home) 26:43 intensity: (18 @0) + (8:05 @1) + (14:55 @2) + (3:25 @3) 10.77 km (2:29 / km) +85m 2:23 / km
ahr:129 max:152

Sunday Sep 16, 2012 #

11 AM

◪ warm up/down (with map) 7:21 intensity: (1 @0) + (1:10 @1) + (4:10 @2) + (1:15 @3) + (30 @4) + (15 @5) 1.13 km (6:29 / km) +18m 6:01 / km
ahr:133 max:169 shoes: OLWAY Tiger 2004

to the start

◪ race (Red Course) 1:07:35 intensity: (13:15 @2) + (34:30 @3) + (18:55 @4) + (55 @5) 9.07 km (7:27 / km) +200m 6:43 / km
ahr:143 max:169 slept:9.0 shoes: OLWAY Tiger 2004

Red Course at Hickory Run - tried to be as careful as it was possible in light green and still missed 5, 6, and 9 with parallel errors, + some small hesitation on 10.
QR map:http://www.bears-on-speed.info/doma/show_map.php?u...
C • Money 2

Red - Splits

Saturday Sep 15, 2012 #

10 AM

◪ (compass and pace count) 36:05 intensity: (15:10 @1) + (12:55 @2) + (8:00 @3) 3.0 km (12:02 / km) +60m 10:56 / km
ahr:136 max:152 shoes: OLWAY Tiger 2004

I planned this training, Sandy hung the controls, despite being quite sick with cold, so I could run it after all 40+ people started. Need to train this skill more often, it was quite difficult as soon as we entered light green.
2 PM

◪ intervals (star intervals) 42:58 intensity: (4 @0) + (7:10 @1) + (12:13 @2) + (18:31 @3) + (5:00 @4) **** 5.6 km (7:40 / km) +200m 6:31 / km
ahr:141 max:164 spiked:8/9c shoes: VJ-Tvister-2007

second training around our Hickory Run Camp - intervals

Thursday Sep 13, 2012 #

11 AM

cycling (commute-work) 27:39 intensity: (14 @0) + (6:00 @1) + (16:20 @2) + (5:05 @3) 10.69 km (2:35 / km) +65m 2:31 / km
ahr:131 max:155 slept:10.0 weight:156lbs

9 PM

cycling (commute-home) 23:11 intensity: (21 @0) + (1:05 @1) + (5:20 @2) + (14:45 @3) + (1:40 @4) 10.65 km (2:11 / km) +85m 2:06 / km
ahr:144 max:160 weight:155lbs

10 PM

strength workout warm up/down (back, upper body) 12:00 [1]

Wednesday Sep 12, 2012 #

1 PM

cycling (commute-work) 29:21 intensity: (36 @0) + (8:05 @1) + (14:30 @2) + (6:00 @3) + (10 @4) 10.65 km (2:45 / km) +54m 2:41 / km
ahr:130 max:157 slept:6.0 weight:157lbs

9 PM

cycling (commute-home) 26:50 intensity: (10 @0) + (6:20 @1) + (14:15 @2) + (6:05 @3) 10.76 km (2:30 / km) +70m 2:25 / km
ahr:132 max:156

Sunday Sep 9, 2012 #

5 PM

trail run (easy) 51:18 intensity: (3 @0) + (30 @1) + (11:50 @2) + (38:55 @3) 10.49 km (4:53 / km) +100m 4:40 / km
ahr:144 max:152 slept:11.0 weight:156lbs shoes: Asics Gel DS Trainer 16

In Forest Park, easy effort, R Achilles tendon is tender.
6 PM

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

Saturday Sep 8, 2012 #

Event: HVO Blue Mountain
 
8 AM

road run 10:00 intensity: (6:00 @2) + (4:00 @3) 1.8 km (5:33 / km) +20m 5:16 / km
shoes: Adidas Kanadia Trail II

to train stations (Union T-Pike and GCTS), had one minute to spare
12 PM

◪ (Red Course) 1:16:30 [3] ***** 8.36 km (9:09 / km) +321m 7:40 / km
spiked:13/16c slept:6.0 weight:156lbs shoes: Inov8 OROC280 (2012)

2 controls were misplaced, but it did not bother me much, running in the driving rain most of the time, too dark to read the map even with the contact lens on.
QR: http://www.bears-on-speed.info/doma/show_map.php?u...

Friday Sep 7, 2012 #

8 AM

cycling (commute-work) 25:53 intensity: (8 @0) + (2:30 @1) + (7:50 @2) + (13:50 @3) + (1:35 @4) 10.7 km (2:25 / km) +65m 2:21 / km
ahr:142 max:162 slept:8.0 weight:157lbs

work commute in the morning on busy streets
5 PM

cycling (commute-home) 25:26 intensity: (1:06 @0) + (8:45 @1) + (7:40 @2) + (7:55 @3) 9.49 km (2:41 / km) +50m 2:37 / km
ahr:127 max:156

to parents place for dinner, super busy streets at 5 PM
10 PM

cycling 15:26 intensity: (1:41 @0) + (6:10 @1) + (5:50 @2) + (1:45 @3) 5.0 km (3:05 / km) +42m 2:58 / km
ahr:118 max:154

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