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Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Mapping8 33:53:46 64.3(31:38) 103.48(19:39) 3930
  ◪9 10:00:36 45.33(13:15) 72.96(8:14) 239799 /109c90%
  trail run9 6:48:57 50.18(8:09) 80.75(5:04) 1295
  hiking6 2:18:37 8.71(15:55) 14.02(9:53) 753
  road run3 2:01:10 15.14(8:00) 24.37(4:58) 250
  stretching6 1:20:00
  Total35 56:23:06 183.66 295.57 862599 /109c90%
  [1-5]31 55:33:06
averages - sleep:7.3 rhr:52 weight:163.2lbs

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Wednesday Apr 29, 2015 #

3 PM

hiking 31:34 [1] 3.01 km (10:30 / km) +168m 8:12 / km
shoes: Inov8 OROC280 (2012)

Mapping 3:08:40 [1] ** 8.33 km (22:39 / km) +688m 16:02 / km
shoes: Inov8 OROC280 (2012)

7 PM

trail run 18:28 [2] 2.07 mi (8:55 / mi) +165m 7:09 / mi
shoes: Inov8 OROC280 (2012)

Tuesday Apr 28, 2015 #

3 PM

Mapping 4:10:15 [1] 18.28 km (13:41 / km) +558m 11:53 / km
slept:8.0 shoes: Salomon Sense 3 Ultra SG

This was the last piece of the puzzle. The rest is bonus work, lots of drafting still to be done.

Monday Apr 27, 2015 #

2 PM

hiking warm up/down 17:43 [1] 1.69 km (10:29 / km) +122m 7:42 / km
shoes: Salomon Sense 3 Ultra SG

Mapping long 4:33:10 [1] 14.25 km (19:10 / km) +517m 16:13 / km
shoes: Salomon Sense 3 Ultra SG

8 PM

road run warm up/down 10:05 [2] 1.13 mi (8:54 / mi) +120m 6:42 / mi
shoes: Salomon Sense 3 Ultra SG

Sunday Apr 26, 2015 #

Event: WCOC Fairfield University
 
10 AM

◪ race (Blue course) 1:30:50 [4] **** 11.0 km (8:15 / km) +450m 6:51 / km
spiked:15/20c slept:6.0 shoes: Inov8 OROC280 (2012)

Governor Dick in PA - some nice woods, and some very rocky, I did not like the later, my feet did not like it even more. Plenty of mistakes on high speed. messed up #1 yet again. GPS file has warm-up run as well.

trail run warm up/down 13:00 [3] 2.5 km (5:12 / km) +50m 4:44 / km
shoes: Inov8 OROC280 (2012)


Blue - Splits

Friday Apr 24, 2015 #

12 PM

hiking warm up/down 25:33 [1] 2.42 km (10:32 / km) +165m 7:52 / km
shoes: Salomon Sense 3 Ultra SG

Mapping long 6:10:45 [1] 17.18 km (21:35 / km) +546m 18:37 / km
shoes: Salomon Sense 3 Ultra SG

nice cool day for working in the woods. Some super views from point 39. Much more productive than yesterday.

◪ warm up/down 21:20 [2] * 3.22 km (6:37 / km) +62m 6:02 / km
shoes: Salomon Sense 3 Ultra SG

Thursday Apr 23, 2015 #

1 PM

hiking warm up/down 20:16 [1] 1.78 km (11:24 / km) +132m 8:19 / km
slept:8.0 shoes: Salomon Sense 3 Ultra SG

up the mountain to the map

Mapping (trails and veg.) 5:01:31 [1] 14.94 km (20:11 / km) +490m 17:21 / km
shoes: Salomon Sense 3 Ultra SG

cold and windy, hands were freezing at times, it even snowed for 5 min or so.
6 PM

◪ (commute) 26:03 [2] * 3.69 km (7:03 / km) +83m 6:20 / km
spiked:1/1c shoes: Salomon Sense 3 Ultra SG

back to Pennside

Tuesday Apr 21, 2015 #

11 AM

hiking warm up/down (commute) 21:46 [2] 2.14 km (10:11 / km) +155m 7:28 / km
shoes: Salomon Sense 3 Ultra SG

up to the park
12 PM

Mapping (trails and veg.) 3:09:12 [1] 6.05 km (31:18 / km) +248m 25:58 / km
shoes: Salomon Sense 3 Ultra SG

Day 2 part 1. Gorgeous day for this.
3 PM

Mapping (trails and veg.) 2:28:25 [1] 6.75 km (21:58 / km) +280m 18:12 / km
shoes: Salomon Sense 3 Ultra SG

Part 2
C • Nice 2
5 PM

hiking (commute) 21:45 [2] 2.98 km (7:18 / km) +11m 7:10 / km
shoes: Salomon Sense 3 Ultra SG

down to town

Monday Apr 20, 2015 #

2 PM

Mapping (trails and veg.) 5:11:48 [1] 17.7 km (17:37 / km) +603m 15:03 / km
slept:8.0 shoes: Salomon Sense 3 Ultra SG

Mt. Penn North -Antietham

Sunday Apr 19, 2015 #

Event: 2015 Billygoat Run
 
10 AM

◪ race (GOAT) 1:51:21 [3] **** 15.2 km (7:20 / km) +473m 6:20 / km
spiked:22/23c rhr:51 slept:6.0 weight:164lbs shoes: Inov-8 OROC 280 2015

very clean race, not the best skip but was tactically correct for me, I lost my tails, and was pulled by faster guys for good 2-3 km, creating a cushion for final loop. weak climbing did not allow me to stick with faster train, but i do not think it would change my placing today. The goal of another top 15 finish was accomplished, despite last minute super strong influx or racers entered: 2 Sergeys and Slava, who won.

Billygoat - Splits

Forking - BG - Left - Splits

Saturday Apr 18, 2015 #

8 AM

◪ 1:17:00 [1] *** 5.0 km (15:24 / km) +178m 13:04 / km
spiked:12/12c shoes: Inov8 Oroc 280

hanging controls for local Meet at Torne Park, NJ - summer like weather, nice :)

Thursday Apr 16, 2015 #

4 PM

trail run tempo (easy-MP-T) 57:11 intensity: (47:11 @3) + (10:00 @4) 11.8 km (4:51 / km) +155m 4:33 / km
rhr:52 slept:7.5 weight:162lbs shoes: Puma Sierra Trail II - Black

to Forest Park + 5 lops + back: 9:02, 8:40, 8:26, 8:17, 7:53. Last loop honest tempo effort. As usual these days - legs are tight in the beginning, better as it goes along. Nice weather - sunny, ~ 64F.
Also, after training cloaked 159 lbs, first time since winter max, under 160.
6 PM

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

Wednesday Apr 15, 2015 #

8 PM

road run intervals (4x800/400+1200) 1:11:13 intensity: (12:43 @2) + (40:30 @3) + (18:00 @4) 14.54 km (4:54 / km) +80m 4:46 / km
slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2 Blue

to Victory Field + T intervals : 4 x 800 / 400 + 1- 1200 / 400: 3:17,3:12, 3:13, 3:14 and 4:56. Felt good and in control, legs are fine. Nice evening ~ 58F, no wind.
9 PM

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

Tuesday Apr 14, 2015 #

8 AM

road run (10 x 100/100) 39:52 intensity: (36:32 @3) + (3:20 @5) 8.0 km (4:59 / km) +50m 4:50 / km
shoes: Adidas Adizero Adios 2

to Victory Field + 10 x 100/100 + back
9 PM

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

Sunday Apr 12, 2015 #

11 AM

◪ (hanging streamers) 58:30 [2] *** 6.0 km (9:45 / km) +200m 8:21 / km
spiked:18/20c shoes: Salomon Sense 3 Ultra SG

@LM for K-Pop intervals, R, ankle was really unstable today, despite nice taping job. misplaced one steamer! :). Super nice day, finally felt like real spring (~60F)
C • Thanks! 1
12 PM

◪ (picking-up streamers) 53:00 [2] *** 5.6 km (9:28 / km) +160m 8:17 / km
spiked:17/17c shoes: Salomon Sense 3 Ultra SG

Saturday Apr 11, 2015 #

Event: HVO Ward Pound Ridge
 
Event: Ward Pound Ridge Season opener
 
10 AM

trail run warm up/down 10:00 [2] 1.7 km (5:53 / km) +25m 5:29 / km
shoes: Inov8 Oroc 280

11 AM

◪ 1:19:10 [3] **** 10.39 km (7:37 / km) +441m 6:17 / km
spiked:14/16c shoes: Inov8 Oroc 280

Very physical course at Pond Ridge, relatively clean run, slow running down hills, due to weak R. ankle since Middle @ The Pig twist. intentionally went around to 8, it was much longer, but avoided nasty steep passage in mt. laurel. Did not see high route to 1 that would save some climb, dropped a little low from 1 to 2, missed 3 high. The rest of the course - clean, just got stuck close to 9 in wind blown patch.

Blue - Splits

Thursday Apr 9, 2015 #

4 PM

trail run tempo (easy-MP-T) 55:45 intensity: (43:45 @3) + (12:00 @4) 11.8 km (4:43 / km) +155m 4:26 / km
slept:7.0 weight:164lbs shoes: Adidas Adizero Adios 2

to Forest Park + 5 loops + back : 8:27, 8:27, 8:18, 8:11, 8:01. Felt good. Gloomy, cool - 40F.

Wednesday Apr 8, 2015 #

2 PM

trail run tempo (easy-MP-T) 1:11:10 intensity: (5:00 @2) + (51:10 @3) + (15:00 @4) 13.8 km (5:09 / km) +220m 4:47 / km
slept:6.0 weight:165lbs shoes: Adidas Adizero Adios 2 Blue

4 Orange (soft) trail loops in Forest Park. Running felt good on a cool (44F) day. Legs are fresh, calves got tight on a first loop, so I changed foot placement style to adjust for soft trail cover. It worked: 15:36, 15:34, 15:16, 14:56.
4 PM

stretching (lower back and legs) 10:00 [0]

Sunday Apr 5, 2015 #

11 AM

◪ (trail mapping) 1:23:22 [2] 12.85 km (6:29 / km) +350m 5:43 / km
slept:7.0 weight:163lbs shoes: Salomon Sense 3 Ultra SG

At LM - 60% of white woods now have barberries bushes and raspberry - wonderful combination of thorny and painful. I remember this place 20 years ago - super fast - between this and massive wind damage in some areas, not a pretty picture for a massive mapping project. This place need a nice ground fire, may be nature will help, ... or not.
After this we all vent to Korean King Spa - banya!

Saturday Apr 4, 2015 #

2 PM

trail run tempo (easy-MP-T + strides) 58:34 [3] 11.8 km (4:58 / km) +155m 4:39 / km
slept:7.0 weight:163lbs shoes: Adidas Adizero Adios 2

To Forest Park + 5 loops - 2 last loops 18 x 20 sec / 40 sec strides. Legs felt stiff only on the first loop, better later. Sunny, windy, cool (50F) : 9:04, 8:28, 8:16, 9:03, 8:53.
3 PM

stretching warm up/down (lower back and legs+) 15:00 [1]

Thursday Apr 2, 2015 #

7 PM

trail run (easy-MP-T) 54:49 intensity: (9:00 @2) + (35:49 @3) + (10:00 @4) 11.01 km (4:59 / km) +170m 4:37 / km
slept:8.0 weight:163lbs shoes: Adidas Adizero Adios 2 Blue

3 long horse loops in Forest Park, after dark with head light. Felt good, legs are rested: 15:33, 15:20, 14:54.
8 PM

stretching warm up/down (lower back and legs+) 15:00 [1]

Wednesday Apr 1, 2015 #

12 PM

trail run (easy-MP-T) 1:10:00 intensity: (14:00 @2) + (45:15 @3) + (10:45 @4) 13.0 km (5:23 / km) +200m 5:00 / km
slept:8.0 weight:163lbs shoes: Adidas Adizero Adios 2

to Forest Park with Alex Plyakin, visiting from Moscow. Alex ran a course, I did 1.5 perimeter loop at moderate to tempo effort. Legs are a little tight but better than 2 week ago. Great weather (46F), sunny.

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