Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2003:

	activity	#	time	miles		km		+m
	◪	6	7:24:26	35.73	(12:26)	57.5	(7:44)	1215	100 /	120c	83%
	road run	9	5:43:13	44.3	(7:45)	71.3	(4:49)	385
	skiing	2	3:40:23	27.96	(7:53)	45.0	(4:54)	1010
	cycling	6	3:16:14	46.16	(4:15)	74.28	(2:39)	290
	trail run	4	1:59:42	12.43	(9:38)	20.0	(5:59)	315
	strength workout	2	35:00
	Total	24	22:38:58	166.58		268.08		3215	100 /	120c	83%
averages - sleep:6.5 rhr:60

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Sunday Mar 30, 2003 #

trail run (warm-up) 13:00 [2] 2.0 km (6:30 / km) +10m 6:20 / km
slept:6.0

◪ (race) 47:13 [5] 7.5 km (6:18 / km) +250m 5:24 / km
ahr:162 max:172 spiked:16/18c

Short Pig @ Hamilton, speed right were I expected it to be, ~15% slower than leaders and ~ 10% slower than I was last couple of years (same as yesterday)

Blue - Splits

Saturday Mar 29, 2003 #

◪ (race) 1:29:37 [4] 13.0 km (6:54 / km) +280m 6:13 / km
ahr:157 max:171 spiked:14/18c slept:8.0

Long Pig @ Hueston Woods, about 4 min errors, felt easy at the end, I guess I did not push hard enough - lower than usual AHR.

road run (cool-down) 8:00 [3] 1.0 km (8:00 / km) +10m 7:37 / km

Blue - Splits

Friday Mar 28, 2003 #

◪ (training) 53:00 [3] 7.0 km (7:34 / km)
ahr:150 max:173 spiked:4/7c

Sprint? at some place I would not rather be.
Bad map, poor course setting. After looking for mushrooms at two controls inside second green,
I thought it would be better not to continue, even wanted to ask for my money back, but calmed down when I saw the size of course setter (I guess former basketball players do not make good course setters automatically)

Thursday Mar 27, 2003 #

road run (commute) 36:01 [3] 7.5 km (4:48 / km) +30m 4:42 / km
slept:8.0

Wednesday Mar 26, 2003 #

road run (commute) 36:30 [3] 7.5 km (4:52 / km) +30m 4:46 / km
slept:8.0

Tuesday Mar 25, 2003 #

road run (commute) 41:00 [3] 8.0 km (5:08 / km) +75m 4:54 / km
ahr:145 max:166 slept:6.5

Sunday Mar 23, 2003 #

trail run 44:10 [3] 6.5 km (6:48 / km) +185m 5:57 / km
ahr:142 max:163

Trail Run with Sergey to finish off training weekend,
legs felt much better than earlier this morning

◪ (Park-O) 14:14 [3] 2.5 km (5:42 / km) +55m 5:08 / km
spiked:9/11c slept:5.0

Kenny set nice park-o for us arond parking lots and lakes of BM. Mass start, I selected not an optimal root to # 1, speed is not there, lost ~ 2 min to Ross with 25 sec errors.

Park-O - Splits

Saturday Mar 22, 2003 #

◪ (training) 36:28 [3] 4.0 km (9:07 / km) +150m 7:41 / km
ahr:144 max:169 spiked:10/11c rhr:59 slept:4.5

Shadowing Ross at Junior training camp #1, he speared me on speed

◪ (control pick-up) 50:54 [2] 4.0 km (12:44 / km) +140m 10:50 / km
ahr:131 max:166 spiked:10/10c

picked-up contols from morning course in opposite direction

◪ (control setting) 45:00 [2] 5.0 km (9:00 / km) +120m 8:02 / km
ahr:115 max:144 spiked:10/10c

picking-up some controls from orange course & hanging controls for Y course - contour only map

◪ (training) 48:56 [4] 5.5 km (8:54 / km) +190m 7:35 / km
ahr:158 max:172 spiked:16/21c

Contour only map (#2,5,15 - parallel errors, 14-misred the situation, paid more attention to Kenny than to my whereabouts),

Contour-O / Red Course - Splits

Wednesday Mar 19, 2003 #

cycling (commute) 19:09 [3] 5.0 mi (3:50 / mi) +20m 3:47 / mi
slept:7.0

cycling (commute) 20:45 [3] 5.0 mi (4:09 / mi) +30m 4:04 / mi

Strong head wind

Tuesday Mar 18, 2003 #

cycling (commute) 17:00 [3] 5.0 mi (3:24 / mi) +30m 3:20 / mi
slept:8.0

Monday Mar 17, 2003 #

cycling (commute) 21:15 [3] 5.0 mi (4:15 / mi) +30m 4:10 / mi
slept:11.0

Sunday Mar 16, 2003 #

trail run (warm-up+cool-down) 27:20 [3] 5.0 km (5:28 / km) +10m 5:25 / km
ahr:148 max:161 slept:3.0

◪ (local race) 59:04 [4] 9.0 km (6:34 / km) +30m 6:27 / km
ahr:161 max:174 spiked:11/14c rhr:60

Coilers Mills - what a day, had 3 mistakes i a row (total of 11 min)

RED - Splits

Saturday Mar 15, 2003 #

cycling (commute) 42:00 [3] 10.0 mi (4:12 / mi) +80m 4:06 / mi
slept:5.0

Friday Mar 14, 2003 #

road run (commute) 23:20 [3] 5.0 km (4:40 / km) +40m 4:29 / km
ahr:149 max:162 slept:8.0

Wednesday Mar 12, 2003 #

trail run (mix) 35:12 [3] 6.5 km (5:25 / km) +110m 5:00 / km
ahr:147 max:168 slept:7.5

warm-up + 12x100/125 uphill + cool-down

Tuesday Mar 11, 2003 #

cycling (commute) 41:05 [3] 16.0 km (2:34 / km) +50m 2:32 / km
ahr:134 max:162 slept:7.0

Sunday Mar 9, 2003 #

cycling (commute) 35:00 [2] 10.0 km (3:30 / km) +50m 3:25 / km
ahr:110 max:144 slept:8.0

Saturday Mar 8, 2003 #

road run (warm-up) 10:00 [2] 1.0 km (10:00 / km)
slept:5.0

road run (race) 1:31:22 [4] 21.1 km (4:20 / km) +120m 4:13 / km
ahr:164 max:175

Brooklyn Half-Marathon (3 min. slower than last year & 10 lbs heavier)

strength workout (ubs) 15:00 [2]
ahr:115 max:136

Sunday Mar 2, 2003 #

strength workout (push-ups) 20:00 [2]
max:126 slept:5.0

100 push-ups with Augie at Mandalay Bay

Saturday Mar 1, 2003 #

skiing (skating) 1:50:23 [3] 23.0 km (4:48 / km) +490m 4:20 / km
ahr:154 max:178 slept:5.0 shoes: Fisher RCS skating

Fahnstock Park - with Bernie, Declan. Fast in the morning, slower as sun warmed up the snow

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