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Training Log Archive: DarthBalter

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  ◪6 5:41:35 23.86(14:19) 38.4(8:54) 136064 /70c91%
  trail run5 1:34:36 10.44(9:04) 16.8(5:38) 2002 /2c100%
  strength workout4 1:18:00
  road run2 1:00:16 7.15(8:26) 11.5(5:14) 110
  cycling3 1:00:00 12.74(4:43) 20.5(2:56) 135
  hiking1 45:00 2.8(16:06) 4.5(10:00) 30
  stretching1 10:00
  Total19 11:29:27 56.98 91.7 183566 /72c91%
  [1-5]18 11:19:27
averages - sleep:7.6 weight:162.7lbs

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Saturday Nov 30, 2013 #

5 PM

road run (commute) 23:25 [2] 4.5 km (5:12 / km) +35m 5:01 / km
slept:9.0 weight:164lbs shoes: Asics Gel DS Trainer 16

to my mom's place
11 PM

hiking (commute) 45:00 [1] 4.5 km (10:00 / km) +30m 9:41 / km
shoes: Asics Gel DS Trainer 16

walking back home, knee is not 100% for a run

Tuesday Nov 26, 2013 #

9 AM

strength workout (legs + core + upper body) 23:00 [1]
slept:7.5 weight:164lbs

Tuesday Nov 19, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]
slept:6.5 weight:160lbs

Sunday Nov 17, 2013 #

10 AM

trail run warm up/down 13:00 [2] 2.0 km (6:30 / km) +25m 6:07 / km
slept:10.0 shoes: Inov8 OROC280 (2012)

L. knee and R. Achilles tendon are there but no pain just some small discomfort.
11 AM

◪ race (Red Course Day 2) 1:07:04 [4] *** 9.0 km (7:27 / km) +360m 6:13 / km
spiked:13/15c shoes: Inov8 OROC280 (2012)

Mostly clean, on miss on 9 was above control did not see the bag, recovered reasonably fast, still 2 min lost., last 1.5 km of the course struggled with enegry level low, walked a lot more than I would liked. 4-th both days in M-45+, behind Gaga, Joe and Hammer.
C • Nice 2
3 PM

◪ (control pick-up) 1:30:00 [1] *** 6.5 km (13:51 / km) +250m 11:37 / km
spiked:8/8c shoes: Inov8 OROC280 (2012)

this almost turned into disaster, as I lost my small piece of map with all the controls I had to pick up, went back to were we started looking for it, got it, but it set me back 20-25 min. Luckily Ed and Peter decided to stop by an collect water controls on my side, that helped a lot. Very low on energy, did not run at all. Thanks to Angelica and Wyatt, for a great dinner for a hungry sole. Was back to my place by 11 PM to see the end on late evening football game.

Hay Creek - Day 2 Red - Splits

Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival
 
11 AM

trail run warm up/down 15:00 [2] *** 2.5 km (6:00 / km) +25m 5:43 / km
spiked:2/2c shoes: Inov8 Oroc 280

12 PM

◪ race (Red Course Day 1) 1:03:41 [4] **** 9.0 km (7:05 / km) +255m 6:12 / km
spiked:12/15c shoes: Inov8 Oroc 280

French Creek North, latest edition. Right from the start made a directional error on 2, got myself into a parallel situation, lost 3 min. there, cleaner run after that, and than very similar error on 6 - 2 min., some small stops here and there. Speed is lower, but I could push hard all the way to the end. L. Knee mostly held but I was extremely slow over rocky ground, down to careful walk.
3 PM

◪ (control pick-up) 45:00 [1] *** 3.5 km (12:51 / km) +50m 12:00 / km
spiked:8/8c shoes: Inov8 Oroc 280


French Creek - Day 1 Red - Splits

Friday Nov 15, 2013 #

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

to my mom's place and back.

Tuesday Nov 12, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]
slept:8.5 weight:163lbs

I saw snowflakes flying this morning. Knee reacted well to my usual circuit workout.

Sunday Nov 10, 2013 #

12 PM

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +25m 4:42 / km
slept:5.0 weight:163lbs shoes: Inov8 OROC280 (2012)

◪ (Red Course) 1:00:40 [4] *** 8.0 km (7:35 / km) +370m 6:10 / km
spiked:16/17c shoes: Inov8 OROC280 (2012)

Wide open woods, great visibility, new map, clean run, but knee is a problem was very careful running over rocks and down hills.
3 PM

trail run 15:00 [1] 2.2 km (6:49 / km)
shoes: Inov8 OROC280 (2012)

during relay

◪ race (Relay Leg 2) 15:10 [5] ** 2.4 km (6:19 / km) +75m 5:28 / km
spiked:7/7c shoes: Inov8 OROC280 (2012)

clean and slow

Red - Splits

Relay Leg 2 - Splits

Saturday Nov 9, 2013 #

cycling (commute) 15:00 [2] 5.0 km (3:00 / km) +35m 2:54 / km

Friday Nov 8, 2013 #

cycling (commute) 15:00 [2] 5.5 km (2:44 / km) +40m 2:38 / km

Wednesday Nov 6, 2013 #

9 AM

road run (easy) 36:51 [2] 7.0 km (5:16 / km) +75m 5:00 / km
slept:7.5 weight:163lbs shoes: Adidas Boston

To Victory Field + 2 km + back. Beautiful morning ~ 54F, Sunny.

strength workout (legs + core + upper body) 15:00 [1]

Monday Nov 4, 2013 #

9 AM

trail run (easy) 41:36 intensity: (20:00 @2) + (21:36 @3) 8.1 km (5:08 / km) +125m 4:46 / km
slept:7.0 weight:162lbs shoes: Adidas Adizero Adios 2

2 long horse loops in Forest Park on this beautiful sunny and chilly morning ~35F. Leaves ate turning colors in Kew Gardens. Left knee is not 100%, despite all the rest, will try to train with it.
10 AM

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

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