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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 31 days ending May 31, 2005:

activity # timemileskm+m
  ◪9 12:07:17 57.29(12:42) 92.2(7:53) 2925197 /208c94%
  trail run10 5:36:57 40.85(8:15) 65.75(5:07) 865
  road run10 5:23:51 42.44(7:38) 68.3(4:44) 415
  repetitions2 30:32 4.35(7:01) 7.0(4:22)
  strides1 10:56 1.49(7:20) 2.4(4:33)
  Total21 23:49:33 146.42(9:46) 235.65(6:04) 4205197 /208c94%
averages - sleep:7 weight:152.2lbs

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Monday May 30, 2005 #

trail run warm up/down 25:00 [3] 4.0 km (6:15 / km) +60m 5:49 / km
slept:1.5 shoes: VJ Integrator 2004

before and after sprints

◪ race (sprint) 12:23 [5] *** 2.3 km (5:23 / km) +80m 4:35 / km
spiked:12/14c shoes: VJ Integrator 2004

ran past # 1 for ~ 8 sec loss, went towards 10 from 8, came back ~ 40 sec loss, ran out of steam after 11.

◪ race (sprint) 12:40 [5] *** 2.3 km (5:30 / km) +55m 4:55 / km
spiked:11/12c (injured) shoes: VJ Integrator 2004

stopped short on my way to # 4, hasitated for ~ 40 sec, then clean. Some odd pain developed in my foot after I finished.
C • Happy Birthday Greg! 3

sprint 2 - Splits

Sprint 1 - Splits

Sunday May 29, 2005 #

Event: Memorial Day Weekend US Team Fundraiser
 

trail run warm up/down 15:00 [3] 3.0 km (5:00 / km) +40m 4:41 / km
ahr:142 max:160 slept:5.0

◪ 1:38:30 [4] **** 13.0 km (7:35 / km) +480m 6:24 / km
ahr:165 max:173 spiked:18/20c

@ Water Gap. Felt fine all the way, good effort, catching up to Sergey G. helped to motivate myself to run hard to the end, GU on 15 helped too. missed # 1 high by ~ 20 m only turned wrong way to correct and that resulted 3 min loss. The rest was better some hasitations on 8 and 9, bad execution on # 3 ~ 40 sec. Got lucky today, everyone had more time lost than me.

◪ (control pick-up) 40:00 [2] *** 5.0 km (8:00 / km) +120m 7:09 / km
ahr:144 max:160 spiked:3/3c shoes: VJ Integrator 2004


Blue - Splits

Friday May 27, 2005 #

road run (commute) 53:39 [3] 11.0 km (4:53 / km) +110m 4:39 / km
ahr:146 max:159 slept:8.0 shoes: Asics GT-2080

I ran extra 1/2 loop in Forest Park before heading to work

Wednesday May 25, 2005 #

road run (commute) 36:17 [3] 8.1 km (4:29 / km) +35m 4:23 / km
ahr:149 max:158 slept:8.0 shoes: Nike MaxAir

Tuesday May 24, 2005 #

road run warm up/down 45:08 [3] 8.0 km (5:39 / km) +60m 5:26 / km
ahr:148 max:171 slept:9.0 weight:151lbs shoes: Asics GT-2080

To Victory Field and back + between the repetitions

repetitions (10x300/200) 10:00 [5] 3.0 km (3:20 / km)
ahr:150 max:170 shoes: Asics GT-2080

58-61 sec

Sunday May 22, 2005 #

trail run warm up/down 25:00 [2] 4.5 km (5:33 / km) +50m 5:16 / km
ahr:140 max:157 slept:8.0 shoes: OLWAY Tiger 2004

◪ race (Local Race) 1:20:08 [4] **** 11.0 km (7:17 / km) +335m 6:19 / km
ahr:155 max:175 spiked:15/8c shoes: OLWAY Tiger 2004

French Creek East - Blue - messed up all bingo controls - 11 min errors - most of the course had Vadim in sight - had to had race like last leg in relays - that was fun.

◪ (control pick-up) 1:05:30 [2] *** 7.0 km (9:21 / km) +215m 8:07 / km
ahr:132 max:158 spiked:5/5c shoes: OLWAY Tiger 2004


Blue - Splits

Saturday May 21, 2005 #

trail run warm up/down 38:00 [2] * 5.0 km (7:36 / km) +30m 7:23 / km
slept:6.0

before, in between, and after sprints

◪ (sprint) 16:48 [5] *** 3.0 km (5:36 / km) +25m 5:23 / km
ahr:165 max:172 spiked:15/18c shoes: VJ Integrator 2004

@ Green Lane, 1-40 sec, 2x15 sec errors

◪ (sprint in reverse) 13:55 [5] *** 3.0 km (4:38 / km) +45m 4:19 / km
ahr:170 max:179 spiked:16/18c shoes: VJ Integrator 2004

fun

Reverse Sprint - Splits

Sprint - Splits

Thursday May 19, 2005 #

road run (commute) 36:25 [3] 8.1 km (4:30 / km) +35m 4:24 / km
ahr:150 max:160 slept:8.0 shoes: Asics GT-2080

Wednesday May 18, 2005 #

road run warm up/down 28:00 [3] 6.0 km (4:40 / km) +50m 4:29 / km
ahr:149 max:159 slept:7.0 shoes: Asics DS-Trainer IIX

to Victory Field and back

repetitions (10x200/200) 20:32 [4] 4.0 km (5:08 / km)
ahr:153 max:170 shoes: Asics DS-Trainer IIX

35-36 sec

Monday May 16, 2005 #

road run (commute - easy) 36:18 [3] 8.1 km (4:29 / km) +35m 4:23 / km
ahr:142 max:158 slept:8.5 shoes: Asics GT-2080

Sunday May 15, 2005 #

◪ (control hanging) 57:40 [3] **** 5.5 km (10:29 / km) +160m 9:09 / km
spiked:9/9c slept:6.5 shoes: OLWAY Tiger 2004

@ Ansonia

◪ (control pick-up) 30:00 [3] *** 3.0 km (10:00 / km) +70m 8:57 / km
spiked:12/12c shoes: OLWAY Tiger 2004

Goshawk made too attack approaches towards me, having controls in my hands helped. This thing can compete with attack badgers as being highly dangerous to orienteers.
C • 4

Saturday May 14, 2005 #

Event: WCOC Spring O Weekend
 

trail run warm up/down 10:00 [3] 1.5 km (6:40 / km) +15m 6:21 / km
slept:4.0 shoes: VJ Integrator 2004

◪ hills (local race) 59:52 [4] **** 7.0 km (8:33 / km) +320m 6:58 / km
ahr:155 max:168 spiked:14/13c shoes: VJ Integrator 2004

1 - 5 min error on # 8, I think map was not accurate from top approach, still 5 min is too much.

◪ race (sprint) 20:32 [3] 3.0 km (6:51 / km) +95m 5:55 / km
ahr:159 max:170 shoes: VJ Integrator 2004

WCOC Osborndale - full speed was not an option on this terrain and running it aftrer red course: a little miss - 20 sec on #3 and slow thru some briars to #7 - total ~ 40 sec.

Red - Splits

Sprint - Splits

Thursday May 12, 2005 #

trail run (Easy - T) 46:53 [3] 10.1 km (4:39 / km) +150m 4:19 / km
ahr:153 max:168 slept:8.0 weight:150lbs shoes: Asics GT-2080

4 loops @ Forest Park: 8:42 (147), 8:15 (153), 8:02 (155), 7:52 (158)

Wednesday May 11, 2005 #

trail run warm up/down 36:32 [3] 7.6 km (4:48 / km) +85m 4:33 / km
ahr:153 max:158 slept:8.0 shoes: Asics DS-Trainer IIX

to Victory Field and back + some running during track workout

strides (12x100/100) 10:56 [4] 2.4 km (4:33 / km)
ahr:160 max:166 shoes: Asics DS-Trainer IIX

18-19"

road run tempo 8:23 [4] 2.0 km (4:12 / km)
ahr:160 max:170 shoes: Asics DS-Trainer IIX

Tuesday May 10, 2005 #

road run (commute) 38:21 [3] 7.9 km (4:51 / km) +35m 4:45 / km
ahr:144 max:159 slept:8.0 shoes: Nike MaxAir

Sunday May 8, 2005 #

◪ (control wetting) 40:00 [2] *** 3.5 km (11:26 / km) +50m 10:40 / km
spiked:13/13c slept:8.0 weight:154lbs shoes: VJ Integrator 2004

Hanging streamers @ Ansonia for next week

◪ (long sprint) 32:25 [4] **** 5.0 km (6:29 / km) +115m 5:49 / km
spiked:20/21c shoes: VJ Integrator 2004

training @ Ansonia with Boris & Sergei

Saturday May 7, 2005 #

road run warm up/down 5:00 [3] 1.0 km (5:00 / km) +20m 4:33 / km
ahr:145 max:156 slept:7.0 shoes: OLWAY Tiger 2004

◪ race (sprint) 11:15 [4] *** 2.0 km (5:38 / km) +45m 5:03 / km
ahr:161 max:170 spiked:11/11c shoes: OLWAY Tiger 2004

@ Clear Lake

◪ (local race) 59:37 [3] ***** 7.0 km (8:31 / km) +350m 6:49 / km
ahr:152 max:167 spiked:11/16c shoes: OLWAY Tiger 2004

Red course @ Clear Lake - first 5 controls had different issues, than got better (~ 9 min errors)
C • Incest? 1

Friday May 6, 2005 #

road run (commute) 36:20 [4] 8.1 km (4:29 / km) +35m 4:23 / km
slept:8.0 shoes: Nike MaxAir

Wednesday May 4, 2005 #

trail run (easy) 55:28 [3] 12.0 km (4:37 / km) +165m 4:19 / km
ahr:152 max:163 slept:8.0 weight:154lbs shoes: Asics DS-Trainer IIX

5 loops at FP: 8:27 (151), 8:13 (154), 8:20 (154), 8:11 (155), 8:00 (158). Felt better today

Tuesday May 3, 2005 #

trail run (easy) 50:04 [3] 10.0 km (5:00 / km) +170m 4:37 / km
slept:8.5 shoes: Asics GT-2080

felt weak today, the cold I had last week is not gone completely yet

Sunday May 1, 2005 #

trail run warm up/down 35:00 [2] 5.0 mi (7:00 / mi) +100m 6:35 / mi
ahr:140 max:160 slept:4.0 shoes: OLWAY Tiger 2004

to start & from finish to Camp Buckner with Sergei Z. Legs are tired today

◪ race 1:16:02 [4] ***** 9.6 km (7:55 / km) +365m 6:39 / km
ahr:161 max:178 spiked:12/15c shoes: OLWAY Tiger 2004

RedY day 2 @ Long Mountain - Clean run but did not have much speed - total ~ 4.5 min of errors

Red Y - Splits

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