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Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2005:

	activity	#	time	miles		km		+m
	road run	12	9:01:40	68.13	(7:57)	109.65	(4:56)	655
	◪	5	7:06:29	37.1	(11:30)	59.7	(7:09)	1695	89 /	105c	84%
	trail run	6	4:57:24	37.32	(7:58)	60.06	(4:57)	795
	intervals	3	1:18:20	12.58	(6:14)	20.25	(3:52)	25
	forest run	3	1:16:16	5.28	(14:26)	8.5	(8:58)	290
	strength workout	1	25:50	0.75		1.2		112
	swimming	1	20:00	0.19	(1:47:17)	0.3	(1:06:40)
	Total	21	24:25:59	161.35		259.67		3572	89 /	105c	84%
averages - sleep:7.8 weight:147lbs

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Wednesday Aug 31, 2005 #

road run (easy) 55:14 [3] 12.0 km (4:36 / km) +100m 4:25 / km
ahr:148 max:159 slept:7.0 shoes: Asics DS Trainer X

in Forest Park after dark, Katrina is blowing by, warm and humid

Tuesday Aug 30, 2005 #

road run (easy) 48:11 [3] 10.0 km (4:49 / km) +60m 4:41 / km
ahr:147 max:159 slept:8.0 shoes: Asics DS Trainer X

late run @ Forest Park, still 75F and 95% humidity at 10:30 PM

Sunday Aug 28, 2005 #

trail run warm up/down 21:00 [2] 3.0 km (7:00 / km) +105m 5:57 / km
ahr:135 max:155 slept:6.0 shoes: VJ Twister 2003

legs feel tired a bit today

◪ race (classic) 1:38:05 [4] **** 15.0 km (6:32 / km) +425m 5:44 / km
ahr:158 max:169 spiked:22/23c shoes: VJ Twister 2003

Day 2 US Champs M21+ & WRE. Had a good race after 3 min lost on # 2, legs are not the same as yesterday, could not push my HR above 164. Saw Brian on 4, he pulled away on the way to 7. Course did not have much of rout choice again, as Stefan said looking at it - couse setter and controller made sure no one has big errors - good insurance policy to keep people happy.

C • Day 2 blue 1

Saturday Aug 27, 2005 #

◪ 15:00 [2] **** 2.0 km (7:30 / km) +30m 6:59 / km
spiked:5/5c slept:6.0 shoes: VJ Twister 2003

Model at US champs site - map looks great!

road run 12:00 [2] 2.0 km (6:00 / km) +35m 5:31 / km
shoes: VJ Twister 2003

run back to parking lot

forest run warm up/down 14:36 [2] 2.5 km (5:50 / km) +35m 5:27 / km
ahr:138 max:163 shoes: VJ Twister 2003

◪ race (classic) 1:29:08 [5] **** 13.5 km (6:36 / km) +365m 5:49 / km
ahr:164 max:176 spiked:20/23c shoes: VJ Twister 2003

Day 1 US Champs in Oregon, M21+. I felt great, ran alone all the time, had good run till last 4 controls - I did not adjust my speed to change of complexity and lost 6 min on #21 and 4 min on #22. I felt very angry at the finish, I think this type of orienteering does not belong on the long course, considering that out of 23 legs there were only 3 legs with some what rout choice (2 choices), the rest was very simple. Sergei Z. won and that was good, he did what I told him and stuck to the good plan, I did not.

Blue - Splits

Thursday Aug 25, 2005 #

road run (easy + jumps) 52:30 [2] 10.0 km (5:15 / km) +40m 5:09 / km
ahr:137 max:163 slept:7.0 weight:147lbs shoes: Asics DS Trainer X

to Victory Field, incorporated 10x100 jumps in to loops on the track + back home - Felt great.

Wednesday Aug 24, 2005 #

trail run tempo (easy - T) 55:54 [4] 12.3 km (4:33 / km) +155m 4:17 / km
ahr:153 max:170 slept:8.0 shoes: Nike Air Pegasus 2005

5 loops in Forest Park: 8:20 (150), 8:12 (151), 7:48 (156), 7:38 (160), 7:31 (164); last loop in copmlete darkness

Monday Aug 22, 2005 #

road run warm up/down (easy) 35:53 [3] 6.75 km (5:19 / km) +60m 5:05 / km
ahr:149 max:156 slept:8.0 shoes: Asics DS Trainer X

To Victory Field and back + between intervals

intervals tempo (T pace) 9:28 [4] 2.25 km (4:12 / km) +25m 3:59 / km
ahr:156 max:164 shoes: Asics DS Trainer X

intervals intervals (5x1200/400 @ T pace) 22:51 [4] 6.0 km (3:49 / km)
ahr:163 max:177 shoes: Asics DS Trainer X

4:25 (too fast), 4:34, 4:35, 4:30, 4:47

Sunday Aug 21, 2005 #

road run (commute - easy) 21:28 [3] 4.8 km (4:28 / km) +25m 4:22 / km
ahr:149 max:162 slept:10.0

to my parents place

Saturday Aug 20, 2005 #

Event: 2005 PNWOF and 2005 USA Champs

trail run (easy) 56:20 [3] 7.0 mi (8:03 / mi) +120m 7:38 / mi
ahr:140 max:174 slept:8.0 shoes: Nike Air Pegasus 2005

Good Bye run with Boris, Sergei and Kat - I spent most of the time with Kat as faster GOATS ran away. @ Forest Park

Friday Aug 19, 2005 #

road run (commute - easy) 39:43 [3] 8.1 km (4:54 / km) +35m 4:48 / km
ahr:144 max:158 slept:7.5 shoes: Nike Air Pegasus 2005

Some of my leg muscles are tight from Tuesday's workout: this is good - need to do more jumping

Wednesday Aug 17, 2005 #

trail run (easy) 40:12 [2] 9.0 km (4:28 / km) +120m 4:11 / km
ahr:136 max:161 slept:7.0 shoes: Nike Air Pegasus 2005

@ Forest Park with Kat, before she went to JFK to pick-up Boris-san.

Tuesday Aug 16, 2005 #

road run warm up/down (easy) 38:00 [3] 8.0 km (4:45 / km) +60m 4:35 / km
ahr:144 max:154 slept:8.5 shoes: Nike Air Pegasus 2005

To Victory Field and back

strength workout (10x60/60 jumping) 14:40 [3] 1.2 km (12:13 / km)
ahr:135 max:158 shoes: Nike Air Pegasus 2005

strength workout (7 x 40 sec stair jumps) 11:10 [2] +112m

(40 sec - 40 jumps on 40 cm step + 1 min rest) x 7 times (have not done those in a while)

Sunday Aug 14, 2005 #

◪ warm up/down (controll setting) 15:00 [3] **** 1.2 km (12:30 / km) +30m 11:07 / km
spiked:4/4c slept:6.0 shoes: VJ Integrator 2004

Setting controls for training on Hogencamp map @ Boston Mine area

◪ intervals 27:12 [5] ***** 4.0 km (6:48 / km) +125m 5:53 / km
ahr:160 max:174 spiked:13/13c shoes: VJ Integrator 2004

3 loop intervals @ Boston Mine area, can not run downhills on rocks. Zhuk kicked some ass on two out of three loops. Hot & humid, off to swimming

◪ (map hike) 35:00 [1] *** 3.0 km (11:40 / km) +50m 10:46 / km
ahr:110 shoes: VJ Integrator 2004

map hike to Boston Mine and back to cars picking up controls

swimming 20:00 [3] 0.3 km (1:06:40 / km)

swimming, after training with GOATS. Water was warm, did not want to get out

Saturday Aug 13, 2005 #

trail run (easy run) 1:02:49 [3] 12.0 km (5:14 / km) +160m 4:54 / km
ahr:153 max:170 slept:8.0 shoes: Nike Air Pegasus 2005

@ Forest Park with Sergei in 95F heat, took it realy easy

Thursday Aug 11, 2005 #

road run warm up/down 48:28 [3] 8.2 km (5:55 / km) +50m 5:44 / km
ahr:140 max:156 slept:7.5 shoes: Asics DS Trainer X

To Victory Field @ 10PM - still hot & humid + between intervals + back

intervals intervals (5x1200/400) 22:42 [4] 6.0 km (3:47 / km)
ahr:163 max:176 weight:146lbs shoes: Asics DS Trainer X

Felt strong, despite heat, 4 @ T pace and one @ I pace - 4:33 (162), 4:37 (159), 4:35 (160), 4:36 (162), 4:21 (167)

Tuesday Aug 9, 2005 #

road run 1:00:00 [3] 13.0 km (4:37 / km) +65m 4:30 / km
ahr:145 max:156 slept:7.5 shoes: Nike Air Pegasus 2005

After watching Sprint Qualifiers on-line ran to Victory Field + 7 km track + back - legs still a bit tiered

C • 1

Sunday Aug 7, 2005 #

forest run warm up/down 17:40 [2] 2.0 km (8:50 / km) +25m 8:19 / km
ahr:128 max:152 slept:5.0 shoes: VJ Twister 2003

@ Round Mountain with Sergei

◪ race 1:35:57 [4] **** 15.0 km (6:24 / km) +370m 5:42 / km
ahr:156 max:167 spiked:18/25c shoes: VJ Twister 2003

Good run - made two errors - 2 min on #6, and 1.5 min on # 7, some hesitations on other 5 controls due to poor control visibility and inconsistency how they were hung

Blue - Splits

Saturday Aug 6, 2005 #

forest run warm up/down 44:00 [1] 4.0 km (11:00 / km) +230m 8:33 / km
ahr:113 max:160 slept:5.0 shoes: OLWAY Tiger 2005

waiting for Valeriy to finish

◪ race (relay) 51:07 [5] ***** 6.0 km (8:31 / km) +300m 6:49 / km
ahr:162 max:169 spiked:7/12c shoes: OLWAY Tiger 2005

Relay leg 3 - Green course - full effort, fried brain: errors #1 - 2 min, #3 - 30 sec, #5 - 40 sec, # 11 - 2 min on road, # 12 - 40sec - total - 6 min

Green - Splits

Thursday Aug 4, 2005 #

road run warm up/down 48:24 [3] 9.0 km (5:23 / km) +45m 5:15 / km
ahr:142 max:154 slept:8.0 shoes: Nike Air Pegasus 2005

to Victory Field and back + between intervals

intervals intervals (5x1200/400) 23:19 [4] 6.0 km (3:53 / km)
ahr:161 max:173 shoes: Nike Air Pegasus 2005

4:38, 4:40, 4:39, 4:41, 4:40, felt good, it was 87F and humid @ 8PM.

road run (commute - easy) 21:28 [3] 4.8 km (4:28 / km) +25m 4:22 / km
ahr:149 max:192 slept:10.0 shoes: Nike Air Pegasus 2005

to my parents house

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