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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2016:

	activity	#	time	miles		km		+m
	◪	12	11:11:24	38.66	(17:22)	62.22	(10:47)	1488	148 /	174c	85%
	road run	16	4:46:45	33.74	(8:30)	54.3	(5:17)	190
	trail run	3	1:42:41	13.22	(7:46)	21.28	(4:49)	270
	hiking	4	1:10:10	5.1	(13:46)	8.2	(8:33)	40
	cycling	2	21:30	4.72	(4:33)	7.6	(2:50)	20
	Total	36	19:12:30	95.44	(12:05)	153.6	(7:30)	2008	148 /	174c	85%
	[1-5]	36	16:51:06
averages - sleep:7.2 weight:162.2lbs

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» now

Sunday Sep 25, 2016 #

10 AM

◪ race (Sprint Green-X) 17:06 [5] *** 3.5 km (4:53 / km) +50m 4:34 / km
spiked:15/18c shoes: Adidas Adizero Adios Boost 2

nice sunny day, warming up quickly. Not so much can be said for my brain. I got disoriented in the start triangle, ran ~ 50 m in the wrong direction (90 degrees error), stopped, came back to the start, reoriented my map, nothing made sense, but I forced myself to run in the right direction and than understood that wooded cemetery was mapped as semi open (yellow), that was ~ 40-45 sec. Got a little hesitant on a way to 2, trying to understand how to get to #2 on a balcony corner. Brain is waking up and finally I am getting in to this race. But, I am in ~ 50 sec deficit, that my legs can not buy me. No big deal, moving well, breathing hard. #7 puzzled me, too many thick black lines close to control on best approach, but I took this risk, and there still something funky mapped there, since I saw nothing but stairs around there, hence that all shell be thin lines.
I figure that was ~ 10 sec slowdown. From there it was a sprint I like, no traps, quick decision on route, fast running and clean execution, may be a second here and there. Third at the finish line, 42 sec back to Niels and Oivind, who tied for the win.
Over all, happy with my racing over this weekend, minimum goal to get at least one medal, I settled for two second places behind Niels and a bronze finish today.

Sprint - Green X - Splits

Saturday Sep 24, 2016 #

1 PM

◪ race (Long Green-X) 1:03:01 [4] ***** 7.2 km (8:45 / km) +320m 7:10 / km
spiked:10/14c shoes: Icebugs Spirit 2016

The most technically difficult race of my life.
I think that several factors contributed to that:
1 - phenomenal terrain,
2 - very detailed map by Mark.
3 - tough course setting by Alar,
4 - my fading eyesight,not able to read this map on a run,
5 - very thick canopy, creating low light conditions, even on a sunny day, like today was.

So it was defensive orienteering tactics for most of the course, but last 2 controls, coming home.
I would not count every time I stopped to read the map with magnifier as a time loss, everyone was forced to do that to succeed today. Getting into a wrong place was very costly, relocation difficult. In the beginning the tactics was to take short running sections stop, read confirm, select next target, execute and so on. worked well, just on a last section before #2 I was pushed by the terrain to the left ~ 50-60 meters, realized it when I hit northern tip of the marsh past the control and corrected quickly - 30 40 sec at all.

C • Defensive orienteering tactics 1

Long - Green X - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016

3 PM

◪ warm up/down (to start) 14:50 [2] **** 2.0 km (7:25 / km) +100m 5:56 / km
spiked:1/2c slept:6.0 shoes: Icebugs Spirit 2016

4 PM

◪ race (Middle Green-X) 29:31 [5] **** 4.5 km (6:34 / km) +115m 5:49 / km
spiked:14/18c shoes: Icebugs Spirit 2016

Dark, low crowds and thick canopy, made map perception without the lens close to impossible. I used all defensive tactics I know for that situation - shorter legs meant good compass work, distance estimation, get into control circle, read control description, look around and spot a bag - worked well. Longer legs, get to ski trail, mostly open, use day light and magnifier to get full picture of the situation on approach to control, attack fairly aggressively on memory - worked well, too. Not much went wrong, today, on the way to 3 I dropped perpendicular to the slope lines, where I needed to traverse at the angle, as a result I was a bit off the line and had to figure that out and correct for that ~ 20 sec. missed 8 by reasonable amount on a short leg, had to stop and correct, another 20 sec. Misread forest trails a little bit on a longish leg to 11, realized it soon but, climbed extra and stopped in confusion for several seconds, so another 20 sec there. On a long leg did not see that same trail I was on goes all the way to my control, went straight. Stopped to check situation, when crossed same trail right before the control, ~ 10 sec on that. Clean and fast on downhill controls towards finish arena, just got confused by the last control which was mapped as a single tree but from my approach looked like forest cluster, may be 10-15 sec there. Niels had a great race beat my by almost 3 minutes. I do not think I posses that kind of speed at the moment (or ever).

Middle - Green X - Splits

Thursday Sep 22, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.0 shoes: Adidas Adizero Adios 2

slept from 7 PM till 4 AM, worked well - fully recovered. Sushi at 4 AM and Tea and a Bagel w Cream cheese at 7 AM.
Achilles is 95% recovered.

1 PM

road run (commute lunch) 10:00 [3] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Adizero Adios 2

Wednesday Sep 21, 2016 #

5 AM

hiking (commute home) 11:10 [3] 1.3 km (8:35 / km) +15m 8:07 / km
shoes: Adidas Boston

8 AM

hiking (commute work) 16:00 [1] 1.8 km (8:53 / km) +5m 8:46 / km
slept:7.0 (injured) shoes: Adidas Boston

R. Achilles tendon is better in the morning, but still painful to touch during the day

Tuesday Sep 20, 2016 #

8 AM

hiking (commute work) 32:00 [3] 3.8 km (8:25 / km) +5m 8:22 / km
slept:7.0 weight:161lbs (injured) shoes: Adidas Adizero Adios 2

limped very quickly to train station and to work. good progress after one night of salt therapy. taped now for day time.

5 PM

hiking (commute home) 11:00 [1] 1.3 km (8:28 / km) +15m 8:00 / km
shoes: Adidas Adizero Adios 2

Monday Sep 19, 2016 #

Event: Mike's Maze, volume 2

8 AM

Note
slept:8.5 weight:159lbs (injured) (rest day)

I aggravated my R. Achilles tendon at the lower point of joint with bone. Not the first time, will take some quick measures to help it (salt compress).

Also, it looks like I lost 4 lbs over this last weekend.

Sunday Sep 18, 2016 #

8 AM

◪ (control wake-up) 47:00 [3] *** 6.0 km (7:50 / km) +210m 6:40 / km
spiked:12/12c shoes: Icebugs Spirit 2015

very humid today

2 PM

◪ 1:29:24 ** 6.8 km (13:09 / km) +180m 11:37 / km
spiked:7/7c shoes: Icebugs Spirit 2015

Control pick-up day 2. This time team was Alan, Judy, Niels, Susan, Steven and Stefany Stiebler, and myself. Minor glitch at the end, but was later sorted out by Craig.

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay

9 AM

◪ (control wake-up) 1:10:40 [3] *** 7.2 km (9:49 / km) +260m 8:19 / km
spiked:15/15c shoes: Icebugs Spirit 2015

day 1, nice cool morning, dry.

4 PM

◪ 1:40:00 *** 7.2 km (13:53 / km) +250m 11:50 / km
spiked:9/9c shoes: Icebugs Spirit 2015

Control pick-up day 1, 1 water stop, no glitches, all collected in 1 try.

Friday Sep 16, 2016 #

12 PM

◪ (Control placement) 3:08:26 *** 10.0 km (18:51 / km)
spiked:19/19c slept:7.0 weight:163lbs shoes: Icebugs Spirit 2015

at Ward Pound Ridge for day 1 and 2, nice warm day, dry.
All together 5 people: Alan, Craig, Declan, Niels and myself placed 111 controls and 7 water stops, + 4 waterstops were a drop off points on a trail by Geof and Kubota ATV, provided by Park.

Wednesday Sep 14, 2016 #

8 AM

cycling (commute work) 11:00 [1] 3.8 km (2:54 / km)
slept:6.5

nice day to bike, legs needed rest

5 PM

cycling (commute home) 10:30 [2] 3.8 km (2:46 / km) +20m 2:42 / km

in thunderstorm on the way home

Tuesday Sep 13, 2016 #

8 AM

road run (commute work) 18:30 3.9 km (4:45 / km) +10m 4:41 / km
slept:6.5 weight:163lbs shoes: Adidas Adizero Adios 2 Blue

nice cool morning, getting warmer. Tempo to the train station

1 PM

road run (commute - lunch) 9:30 [3] 1.8 km (5:17 / km) +5m 5:12 / km
shoes: Adidas Adizero Adios 2 Blue

5 PM

road run (commute - home) 22:00 4.3 km (5:07 / km) +35m 4:55 / km
shoes: Adidas Adizero Adios 2 Blue

home and back to Kew Gardens Station -sprint

8 PM

road run (commute) 11:00 [2] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Adidas Adizero Adios 2 Blue

from GCS to PennSt.

Monday Sep 12, 2016 #

8 AM

road run (commute work) 9:30 [2] 1.8 km (5:17 / km) +10m 5:08 / km
slept:6.5 weight:163lbs shoes: Adidas Boston

nice cool morning, legs are a little bit stiff.

1 PM

road run 8:30 1.8 km (4:43 / km) +5m 4:39 / km
shoes: Adidas Boston

a little tempo commute

5 PM

road run (commute home) 6:00 [4] 1.3 km (4:37 / km) +10m 4:27 / km
shoes: Adidas Boston

Sunday Sep 11, 2016 #

6 PM

trail run 54:01 11.44 km (4:43 / km) +170m 4:24 / km
ahr:150 max:165 slept:7.5 weight:163lbs shoes: Adidas Adizero Adios Boost 2

Nice warm and dry weather for running - legs are rested, good effort. Small tightness in L. hamstring, but less than before. 161 lbs after run.

Friday Sep 9, 2016 #

road run (commute) 45:00 [2] 8.5 km (5:18 / km) +35m 5:11 / km
slept:7.5 shoes: Adidas Adizero Adios 2 Blue

0.5+1.3+1.8+1.3+2.4+1.2 - hot and humid.

Thursday Sep 8, 2016 #

road run (commute) 30:00 [2] 5.4 km (5:33 / km) +15m 5:29 / km
slept:7.0 weight:163lbs shoes: Asics Gel DS Trainer 16

Wednesday Sep 7, 2016 #

road run (commute) 28:30 [2] 5.4 km (5:17 / km) +15m 5:12 / km
slept:6.5 shoes: Adidas Boston

Tuesday Sep 6, 2016 #

8 AM

road run (commute work) 19:30 [2] 3.8 km (5:08 / km) +5m 5:06 / km
slept:7.0 weight:162lbs shoes: Asics Gel DS Trainer 16

nice and windy, legs are fresh.

1 PM

road run (commute lunch) 9:15 [2] 1.8 km (5:08 / km) +5m 5:04 / km
shoes: Asics Gel DS Trainer 16

Sunday Sep 4, 2016 #

6 PM

trail run 42:40 [3] 8.74 km (4:53 / km) +100m 4:37 / km
slept:7.5 weight:163lbs shoes: Adidas Adizero Adios Boost 2

To Forest Park + 3 loops + back home - nice and warm, legs felt OK. Had to have a pit stop. Happy with last loop, good effort, no pain.

Saturday Sep 3, 2016 #

Event: 2016 Corn Maze Champs

5 PM

trail run warm up/down 6:00 [2] 1.1 km (5:27 / km)
slept:7.0 shoes: Inov-8 Talon 212 (2013)

before Maze Classic

◪ 13:40 [4] ***** 2.33 km (5:52 / km) +1m 5:51 / km
spiked:14/19c shoes: Inov-8 Talon 212 (2013)

Maze Classic, still much room for improvement in this type of orienteering :), had Evalin in my sites, but failed to catch up to her.

6 PM

◪ race (Maze Spint) 7:55 [4] **** 1.29 km (6:09 / km) +1m 6:08 / km
spiked:9/12c shoes: Inov-8 Talon 212 (2013)

I think my rout was as good as any, just execution suffered: this time I was chasing Izzy, and again did not navigate clean enough to catch her.

8 PM

◪ race (Night Maze) 29:51 [4] ***** 4.2 km (7:06 / km) +1m 7:06 / km
spiked:23/29c shoes: Inov-8 Talon 212 (2013)

That was so much fun, started well, but got really brain dead close to the end, and just like before girls, Kseniya and Izzy ran away, had a foot race with Andis last 2 controls :)

C • Corn 3

Championship Classic - Splits

Championship Night - Splits

Friday Sep 2, 2016 #

8 AM

road run (commute work) 32:00 [2] 5.8 km (5:31 / km)
slept:7.5 shoes: Adidas Adizero Adios 2

nice, relatively cool and dry morning

Thursday Sep 1, 2016 #

8 AM

road run (commute work) 17:30 [2] 3.1 km (5:39 / km) +20m 5:28 / km
slept:7.2 shoes: Adidas Slingshot Trail

warm and humid, drizzling in the morning

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