Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  trail run13 8:45:32 58.6(8:58) 94.3(5:34) 2080
  ◪6 5:45:38 29.95(11:32) 48.2(7:10) 145069 /91c75%
  road run4 2:53:20 21.25(8:09) 34.2(5:04) 240
  stretching9 1:29:00
  strength workout1 32:00
  cycling1 30:00 6.21(4:50) 10.0(3:00) 75
  Total30 19:55:30 116.01 186.7 384569 /91c75%
  [1-5]21 18:26:19
averages - sleep:7.5 weight:160lbs

«»
2:10
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Sunday Apr 27, 2014 #

9 AM

trail run warm up/down 6:40 intensity: (3:30 @2) + (1:37 @3) + (1:10 @4) + (23 @5) 1.2 km (5:33 / km) +10m 5:20 / km
ahr:135 max:169 slept:7.0 weight:161lbs shoes: Salomon S-Lab Fellcross 2

◪ race (Red Course) 1:06:40 intensity: (1:09 @2) + (40:03 @3) + (25:28 @4) *** 9.5 km (7:01 / km) +340m 5:57 / km
ahr:156 max:165 spiked:19/21c shoes: Salomon S-Lab Fellcross 2

conservative effort today, very clean for most of the time, got somewhat stuck 2 times in the dead-fall. Banged R. knee; do not think it is any serious to worry about.

White Clay Creek - Red - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 
10 AM

trail run warm up/down 8:51 intensity: (28 @2) + (6:10 @3) + (2:13 @4) 1.5 km (5:54 / km) +20m 5:32 / km
ahr:145 max:164 slept:4.0 shoes: Inov8 OROC280 (2012)

HR was way too high
11 AM

◪ race 37:36 intensity: (2:00 @1) + (2:03 @2) + (6:27 @3) + (13:04 @4) + (14:02 @5) *** 4.5 km (8:21 / km) +125m 7:20 / km
ahr:158 max:176 spiked:7/14c shoes: Inov8 OROC280 (2012)

totally brain dead at times, HR is though the roof, definitely feeling effects of the cold. Bad run, bad time, let the hopes of the team down, shell nor run hard when sick like that. on #2 led myself into a parallel error and it took 2 loops to recover from that ~ 5 minutes.

Friday Apr 25, 2014 #

Note
(sick)

Starting to feel effects of this cold

Wednesday Apr 23, 2014 #

9 AM

trail run intervals (17 x 30/30 sec) 40:07 intensity: (7:16 @2) + (19:03 @3) + (13:32 @4) + (16 @5) 8.2 km (4:54 / km) +100m 4:37 / km
ahr:153 max:167 shoes: Adidas Adizero Adios 2

3 loops in Forest Park - 8:47 (152), 8:31 (158), 8:36 (158). Last two loops are 17 x 30 sec / 30 sec. HR a little higher than before, may be due to a minor cold. Legs felt good.

Sunday Apr 20, 2014 #

11 AM

trail run long (easy) 1:34:16 intensity: (36:35 @1) + (45:58 @2) + (11:43 @3) 14.4 km (6:33 / km) +420m 5:43 / km
ahr:126 max:149 slept:8.0 shoes: Asics Gel DS Trainer 16

Easy run with Speedy and Kseniya @ Morristown Park; nice day for a run and BBQ after.

Saturday Apr 19, 2014 #

10 AM

trail run warm up/down 15:06 intensity: (51 @1) + (14:15 @2) 2.5 km (6:02 / km) +10m 5:55 / km
ahr:130 max:140 slept:5.0 weight:159lbs shoes: Inov8 Oroc 280

Warm-up with Kseniya.
11 AM

◪ race (Blue Course) 1:23:28 intensity: (6:21 @2) + (36:23 @3) + (40:44 @4) *** 13.5 km (6:11 / km) +120m 5:55 / km
ahr:154 max:164 spiked:18/24c shoes: Inov8 Oroc 280

@ Pakim Pond. Ran hard, made mistakes.

Blue - Splits

Friday Apr 18, 2014 #

4 PM

road run (12x100/100) 40:21 intensity: (4 @1) + (20:04 @2) + (17:14 @3) + (2:59 @4) 8.1 km (4:59 / km) +55m 4:49 / km
ahr:142 max:161 slept:10.0 weight:159lbs shoes: Adidas Adizero Adios 2

to Victory Field + 12 x 100/100 (18.5-20.5) + back. Felt good.
5 PM

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

Thursday Apr 17, 2014 #

9 AM

trail run (easy - MP) 53:42 intensity: (8:40 @2) + (42:37 @3) + (2:25 @4) 10.9 km (4:56 / km) +170m 4:34 / km
ahr:148 max:160 slept:7.5 weight:159lbs shoes: Adidas Boston

3 long horse loops in Forest Park on a chilly morning (38F): 15:19 (146), 14:58 (149), 14:39 (153). Legs are a little stiff in the beginning, could feel L. knee discomfort on downhills.
10 AM

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

Tuesday Apr 15, 2014 #

9 AM

trail run intervals (16 x 30/30 sec) 39:40 intensity: (4:56 @2) + (23:05 @3) + (11:39 @4) 8.2 km (4:50 / km) +100m 4:34 / km
ahr:150 max:164 slept:8.0 weight:160lbs shoes: Asics Gel DS Trainer 16

3 loops in Forest Park: 8:45 (146), 8:09 (158), 8:27 (158) - last two 16 x 30 sec / 30sec. Driving rain, but warm ~58F, legs are not 100 % recovered, but close to it.
10 AM

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

Sunday Apr 13, 2014 #

7 AM

stretching warm up/down (Back) 8:00 [0]

Needed that
9 AM

trail run warm up/down 11:24 intensity: (4:11 @2) + (7:13 @3) 1.5 km (7:36 / km) +140m 5:11 / km
ahr:142 max:157 slept:7.0 shoes: Salomon S-Lab Fellcross 2

before the race

◪ race (Red Course) 56:03 intensity: (17 @1) + (4:13 @2) + (25:05 @3) + (26:28 @4) **** 6.7 km (8:22 / km) +325m 6:44 / km
ahr:154 max:165 spiked:7/13c shoes: Salomon S-Lab Fellcross 2

Read first 4 controls on my way to one, that may be contributed to a little slower time on this leg, also picked up some unmapped trail, do not think it cost me much. Climbing to second, had a visual on PG, he was quite ahead at this point up on this hill, but still a good target. Saw Peter leaving #2 and all the way to 3. that helped me a lot - ~20 sec on a short leg - bonus. On way to 4 we had a short exchange, PG being pissed off at himself for missing #1. My execution on 4 was far from perfect, but no more than 30 sec of cutting corners and misinterpreting the terrain. 5 was funky but I got it on good approach, and dropped 1.5 min on 6 by missing it high, than a little hesitant in the circle on 7, and catching up to coach - Jeff on 8. The rest of the course I was trying to catch and pass Jeff - he was moving quite well, and that took some edge from my navigation, I was sloppy on 10,11, 12, and 13 finally passing Jeff on a road run to finish.
Also noticed that effort was lower than desired at times, but managed to push after realizing that. In general a little sloppy today but just one major bomb (total of ~3-3.5 min). New shoes passed this terrain test, despite slippery ground after a short rain.
Map

Sunday Classic, Red X - Splits

Saturday Apr 12, 2014 #

Event: West Point A-meet
 
10 AM

trail run warm up/down 19:01 intensity: (6:15 @1) + (5:07 @2) + (6:27 @3) + (1:12 @4) 2.5 km (7:36 / km) +140m 5:57 / km
ahr:145 max:160 slept:7.0 weight:160lbs shoes: Inov8 OROC280 (2012)

before and after the race

◪ race (Red Course) 56:57 intensity: (5 @0) + (12 @1) + (1:01 @2) + (18:41 @3) + (35:38 @4) + (1:20 @5) 7.5 km (7:36 / km) +310m 6:18 / km
ahr:157 max:168 shoes: Inov8 OROC280 (2012)

Decent effort at West Point, Bulls Pond Map - I thought I was clean, except for one control where I went down 2-3 contours and had to climb it back, also some zig-zag routs, did not help total time either. Still, most of navigational skills held up today, and there were some parts where I felt good flow, not an easy thing at West Point.
Map

Saturday Classic, Red X - Splits

Friday Apr 11, 2014 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +75m 2:53 / km
slept:10.0

to mom's place and back

Thursday Apr 10, 2014 #

10 AM

trail run (easy - MP) 38:28 intensity: (9:36 @2) + (27:15 @3) + (1:37 @4) 7.8 km (4:56 / km) +120m 4:35 / km
ahr:145 max:159 slept:6.5 weight:160lbs shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park: 15:10 (146), 14:37(151). Felt sluggish today, calves are in pre-cramp state at faster speeds.
11 AM

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

Tuesday Apr 8, 2014 #

9 AM

road run intervals (12x100/100) 40:38 intensity: (5:04 @2) + (31:19 @3) + (4:15 @4) 8.1 km (5:01 / km) +55m 4:51 / km
ahr:147 max:162 slept:7.5 weight:160lbs shoes: Adidas Adizero Adios 2

To Victory Field + 12x100/100 (19-21 sec) + back home. Warmish (51F), drizzle. R calf was getting a liitle tight, but nothing else. Legs are not fully recovered from weekend, felt better as training went on.
10 AM

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

Sunday Apr 6, 2014 #

11 AM

trail run warm up/down 21:00 intensity: (5:00 @1) + (8:00 @2) + (8:00 @3) 3.5 km (6:00 / km) +80m 5:23 / km
slept:8.0 weight:160lbs shoes: Salomon S-Lab Fellcross 2

before and after the race, legs are super stiff early on, but warming-up helped a lot.

◪ race (Red Course) 44:54 intensity: (15 @1) + (5:28 @2) + (33:05 @3) + (6:06 @4) *** 6.5 km (6:54 / km) +230m 5:52 / km
ahr:150 max:160 spiked:18/19c shoes: Salomon S-Lab Fellcross 2

while navigation was OK, effort was there too, but speed moving though the terrain in not quite there. HR is low for race effort, need to compare it when legs are better rested. Who knows, may be it is a new normal. Mostly clean, some small hesitations in the circle, trying to spot the control.

Red - Splits

Saturday Apr 5, 2014 #

1 PM

trail run long 2:04:12 intensity: (6 @0) + (9:58 @1) + (55:27 @2) + (55:11 @3) + (3:30 @4) 21.2 km (5:52 / km) +600m 5:08 / km
ahr:140 max:175 slept:8.0 weight:161lbs shoes: Salomon S-Lab Fellcross 2

ROGAINE training with speedy at Holmdel Park in NJ. Cool, windy, nice for running, not standing around. L. knee felt it for last 30 min but no aftereffects. Legs are quite tired (expected). New shoes will need time to get used to, felt a little narrow in the toe box, no blisters though, so far.
3 PM

stretching warm up/down (Legs) 6:00 [0]

Friday Apr 4, 2014 #

road run (commute) 47:40 [2] 9.0 km (5:18 / km) +70m 5:06 / km
slept:10.0 weight:161lbs shoes: Asics Gel DS Trainer 16

to my mom's place and back after dinner in the drizzle.

Thursday Apr 3, 2014 #

9 AM

strength workout (circuit) 32:00 [1]
slept:7.0 weight:160lbs

legs and upper body, back

Wednesday Apr 2, 2014 #

9 AM

road run intervals (12x100/100) 44:41 intensity: (35 @1) + (17:37 @2) + (25:36 @3) + (53 @4) 9.0 km (4:58 / km) +60m 4:48 / km
ahr:143 max:158 slept:7.0 weight:160lbs shoes: Adidas Adizero Adios 2

to Victory Field + 12x100/100 (19-21sec) + back home. Cool, ~45F, clouds.
Legs are close to 100%, L knee is OK. Love the strides, have not done them in a while.
C • I too, love them strides 1
10 AM

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

Tuesday Apr 1, 2014 #

9 AM

trail run (easy - MP) 53:05 intensity: (40 @1) + (7:01 @2) + (35:43 @3) + (9:41 @4) 10.9 km (4:52 / km) +170m 4:31 / km
ahr:150 max:163 slept:7.5 weight:160lbs shoes: Adidas Supernova Light 6

3 long horse loops in Forest Park: 15:01 (148), 14:45 (152), 14:25 (157). Nice weather for running: 40+F, sunny, no wind. Legs felt fresh, L. knee not too bad today.
10 AM

stretching warm up/down (Back and legs) 11:00 [0]

« Earlier | Later »