Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 31 days ending May 31, 2003:

	activity	#	time	miles		km		+m
	◪	7	12:07:48	49.71	(14:38)	80.0	(9:06)	375	12 /	19c	63%
	road run	5	2:06:02	15.98	(7:53)	25.72	(4:54)	15
	intervals	3	1:48:57	14.91	(7:18)	24.0	(4:32)	55
	trail run	4	59:30	6.21	(9:35)	10.0	(5:57)	65
	strides	2	47:10	6.46	(7:18)	10.4	(4:32)
	Total	13	17:49:27	93.28	(11:28)	150.12	(7:07)	510	12 /	19c	63%
averages - sleep:7.7

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Friday May 30, 2003 #

strides (commute) 35:40 [4] 8.0 km (4:28 / km)

12x 20sec @ 95%/ 40sec rest light jogging + warm-up and cool-down

road run (commute) 31:47 [4] 7.5 km (4:14 / km)

all out effort from 85 to 95 % at times

Thursday May 29, 2003 #

road run (commute) 34:15 [4] 8.0 km (4:17 / km)

AHR 159, MaxHR 177 - Legs felt great today after 2 days of rest

Monday May 26, 2003 #

◪ (Race) 48:20 [5] 7.0 km (6:54 / km)

Relays at Rockhouse - Red - total 4 min errors

◪ (control pick-up) 50:00 [1] 2.5 km (20:00 / km)

Saturday May 24, 2003 #

trail run (warm-up) 15:00 [2] 1.5 km (10:00 / km)

◪ (training race) 39:20 [5] 5.0 km (7:52 / km)

Short course at TT (out of 12 controls I have seen 5 before and have done 3 legs in opposite direction).
Total ~ 3min errors and 1.5 min - wrong route to #7

◪ (control pick-up) 20:00 [1] 1.5 km (13:20 / km)

Blue - Splits

Friday May 23, 2003 #

◪ (wetting) 2:35:00 [2] 10.0 km (15:30 / km)

hanging controls for short course and relays

Sunday May 18, 2003 #

trail run (warm-up) 6:00 [2] 1.0 km (6:00 / km)

◪ (race) 1:47:03 [4] 13.0 km (8:14 / km)

Billygoat - 10th - felt slow all the way (~ 5 min errors)

- Splits

Wednesday May 14, 2003 #

intervals (short intervals) 36:25 [4] 8.0 km (4:33 / km)

20 min - warm-up & cool-down + 8 x (1 min@90-95% with 1 min light jog).
Legs finally felt great after Sunday's beating

road run (commute) 13:00 [3] 2.5 km (5:12 / km)

Sunday May 11, 2003 #

road run (warm-up) 12:00 [2] 2.0 km (6:00 / km)

◪ (local race) 1:42:34 [4] 12.0 km (8:33 / km)

Blue at BAILEYTOWN - a lot of running with very little thinking on my part - total ~ 15 min of lost time - total luck of concentration today - legs are tired

Wednesday May 7, 2003 #

intervals (commute) 35:52 [4] 8.0 km (4:29 / km) +30m 4:24 / km
ahr:153 max:170 slept:6.5

Variety of intervals @ 90-95% from 30 sec to 3min 30sec
+warm-up and cool down

Tuesday May 6, 2003 #

intervals (commute) 36:40 [4] 8.0 km (4:35 / km) +25m 4:31 / km
ahr:150 max:165 slept:8.0

warm-up 12 min + 8 x (1min@90% / 1min -rest) + cool-down

Sunday May 4, 2003 #

trail run (warm-up) 10:00 [3] 1.5 km (6:40 / km)
slept:8.0

◪ (Race) 2:35:09 [4] 22.0 km (7:03 / km) +340m 6:33 / km
ahr:158 max:175

not to bad - total of 5 min errors + had to slow down ones for stomach gas after last gu

Saturday May 3, 2003 #

road run (warm-up) 20:00 [2] 2.5 km (8:00 / km)
slept:7.0

◪ (Stage 1) 12:07 [5] 2.0 km (6:04 / km) +35m 5:34 / km
ahr:166 max:178 spiked:5/7c

road run (warm-up and stretching) 15:00 [3] 2.0 mi (7:30 / mi) +15m 7:20 / mi

◪ (Stage 2) 38:15 [4] 5.0 km (7:39 / km)
ahr:161 max:176 spiked:7/12c

I did not have any concentration today:
4min 20sec #1
20sec #4
3min #5
2 min #6
30sec #7

Thursday May 1, 2003 #

trail run (warm-up & cool-down) 28:30 [3] 6.0 km (4:45 / km) +65m 4:30 / km
ahr:149 max:164 slept:9.0

strides (12x100/100@17-19") 11:30 [4] 2.4 km (4:47 / km)
ahr:155 max:167

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