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Training Log Archive: DarthBalter

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  road run13 9:32:27 68.91(8:18) 110.9(5:10) 800
  ◪6 4:22:02 16.94(15:28) 27.26(9:37) 93064 /67c95%
  trail run2 1:42:09 13.36(7:39) 21.5(4:45) 290
  stretching2 16:00
  strength workout1 15:00
  Total23 16:07:38 99.21 159.66 202064 /67c95%
  [1-5]22 15:51:38
averages - sleep:7.3 weight:162.9lbs

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Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 
6 PM

road run 10:08 intensity: (2:23 @1) + (1:44 @2) + (4:39 @3) + (1:22 @4) 2.0 km (5:04 / km) +10m 4:57 / km
ahr:138 max:160 shoes: Inov8 Oroc 280

7 PM

◪ race (Night-O Red) 59:02 intensity: (36 @1) + (1:59 @2) + (10:31 @3) + (24:56 @4) + (21:00 @5) *** 11.27 km (5:14 / km) +300m 4:37 / km
ahr:161 max:177 spiked:15/17c shoes: Inov8 Oroc 280

clean run for night-O, lost not more then 2 min, felt great running, got burred.

US_Night_2012_Red - Splits

Wednesday Nov 28, 2012 #

7 PM

road run (commute-home) 51:08 intensity: (50 @1) + (7:38 @2) + (42:40 @3) 10.3 km (4:58 / km) +85m 4:46 / km
ahr:143 max:152 slept:7.0 weight:162lbs shoes: Adidas Adizero Adios 2

cool night, pushed a little

Monday Nov 26, 2012 #

9 AM

road run (commute - work) 53:17 intensity: (3:38 @2) + (48:41 @3) + (58 @4) 10.3 km (5:10 / km) +65m 5:01 / km
ahr:147 max:161 slept:8.0 weight:162lbs shoes: Adidas Supernova Light 6

with 5 lbs backpack

Saturday Nov 24, 2012 #

11 AM

trail run tempo 43:00 intensity: (15:40 @3) + (27:20 @4) 9.6 km (4:29 / km) +100m 4:15 / km
slept:6.0 weight:164lbs shoes: Adidas Adizero Adios 2

Railroad trail in Verona NJ, with Z-man - that trail just invites speed work :)

Wednesday Nov 21, 2012 #

10 AM

road run (commute - work) 50:40 intensity: (4:28 @2) + (46:12 @3) 10.4 km (4:52 / km) +65m 4:43 / km
ahr:146 max:155 slept:8.0 weight:163lbs

nice cool day, felt good.

Tuesday Nov 20, 2012 #

10 AM

road run (commute - work) 51:40 intensity: (9:40 @2) + (42:00 @3) 10.3 km (5:01 / km) +65m 4:52 / km
ahr:143 max:154 slept:8.0 weight:163lbs shoes: Adidas Supernova Light 6

cool morning, legs just a bit tired from Sunday

Sunday Nov 18, 2012 #

Event: HVO/DVOA Silas Condict County Park
 
8 AM

◪ (control placement) 30:00 [1] *** 2.0 km (15:00 / km) +80m 12:30 / km
spiked:5/5c shoes: Inov8 OROC280 (2012)

Round 2 control placement with Bjorn - walking
10 AM

◪ 1:00:00 [3] *** 6.0 km (10:00 / km) +250m 8:17 / km
spiked:28/29c shoes: Inov8 OROC280 (2012)

ran all controls, waking up units.
2 PM

◪ (control pick-up) 20:00 [1] ** 1.5 km (13:20 / km) +50m 11:26 / km
spiked:5/5c shoes: Inov8 OROC280 (2012)

Round one control pick-up - North - walking
C • Very nice map and course! 3
3 PM

◪ (control pick-up) 33:00 [3] *** 3.0 km (11:00 / km) +100m 9:26 / km
spiked:6/6c shoes: Inov8 OROC280 (2012)

Round two of pick-up, this time running

Saturday Nov 17, 2012 #

1 PM

◪ (control placement) 1:00:00 [2] *** 3.5 km (17:09 / km) +150m 14:07 / km
spiked:5/5c shoes: Inov8 OROC280 (2012)

Round one placing controls with Bob and Bjorn, and running to Bjorn's house.

Friday Nov 16, 2012 #

road run (commute) 46:00 intensity: (24:00 @2) + (22:00 @3) 8.5 km (5:25 / km) +60m 5:14 / km
shoes: Adidas Adizero Adios 2

to my parents and back

Thursday Nov 15, 2012 #

8 PM

road run (commute-home) 1:00:37 [2] 10.4 km (5:50 / km) +85m 5:36 / km
slept:8.0 weight:162lbs shoes: Adidas Kanadia Trail II

warmer dressed, easier run than yesterday

Wednesday Nov 14, 2012 #

8 AM

road run (commute-home) 52:00 [3] 10.4 km (5:00 / km) +85m 4:48 / km
shoes: Adidas Supernova Light 6

chilly night, pushed a little harder to keep warm.
9 PM

strength workout (+ stretching back) 15:00 [1]

Monday Nov 12, 2012 #

10 AM

road run (commute - work) 55:04 intensity: (3:06 @2) + (46:29 @3) + (5:29 @4) 10.4 km (5:18 / km) +65m 5:08 / km
ahr:150 max:166 slept:7.0 weight:164lbs shoes: Adidas Adizero Adios 2

warm, sunny and humid, almost summer like. felt heavy today

Saturday Nov 10, 2012 #

5 PM

road run (commute) 20:52 intensity: (40 @1) + (50 @2) + (15:46 @3) + (3:36 @4) 4.2 km (4:58 / km) +30m 4:48 / km
ahr:149 max:162 slept:6.0 weight:164lbs shoes: Adidas Supernova Light 6

11 PM

road run (commute) 22:20 intensity: (34 @1) + (7:08 @2) + (13:50 @3) + (48 @4) 4.2 km (5:19 / km) +30m 5:08 / km
ahr:145 max:162 shoes: Adidas Supernova Light 6

Wednesday Nov 7, 2012 #

10 AM

road run (commute - work) 52:45 intensity: (19 @1) + (2:16 @2) + (44:46 @3) + (5:24 @4) 10.5 km (5:01 / km) +65m 4:52 / km
ahr:150 max:163 slept:6.5 weight:164lbs shoes: Adidas Adizero Adios 2

cold, ~40 F, started to rain. no mechanical issues. felt good. I am at record high 74 kg, and winter has not started yet.
C • Hey fatty 9

Sunday Nov 4, 2012 #

10 PM

road run (10 x 100/100) 45:56 intensity: (22 @1) + (2:42 @2) + (33:39 @3) + (8:38 @4) + (35 @5) 9.0 km (5:06 / km) +90m 4:52 / km
ahr:151 max:168 slept:8.0 weight:162lbs shoes: Adidas Supernova Light 6

to Victory Field + 10x100/100 @ 20-23 + back home. Felt a little stiff during strides.

stretching warm up/down (legs and back) 6:00 [0]

Saturday Nov 3, 2012 #

3 PM

trail run 59:09 intensity: (29 @1) + (3:46 @2) + (25:55 @3) + (24:03 @4) + (4:56 @5) 11.9 km (4:58 / km) +190m 4:36 / km
ahr:155 max:171 slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park: 8:42 (157), 8:43 (158), 8:35 (161), 8:18 (165). First run here to see the damage after Sandy: not too bad, dozens of big trees down, some on trails. Some trunks will need chain saw to get cut. Running felt more like orienteering today.
4 PM

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

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