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Training Log Archive: DarthBalter

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	◪	6	8:20:42	44.3	(11:18)	71.3	(7:01)	1560	105 /	121c	86%
	trail run	8	5:04:25	39.03	(7:48)	62.81	(4:51)	740
	road run	2	44:00	4.35	(10:07)	7.0	(6:17)	25
	strength workout	1	20:00
	stretching	3	16:00
	Total	13	14:45:07	87.68		141.11		2325	105 /	121c	86%
averages - sleep:7.1

4:03

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» now

Tuesday Oct 31, 2006 #

trail run (easy) 47:19 [2] 9.2 km (5:09 / km) +130m 4:48 / km
ahr:140 max:154 slept:7.5 (injured) shoes: Asics DS Trainer IX

Nice "Indian" summer day, I could not keep myself restrained and ran 3 loops in Forest Park. About 20 min into run I started to feel my back. No serious aftereffects for now. Definitely need some treatment.

C • ungentum dubintus??? 1

Sunday Oct 29, 2006 #

trail run (very easy) 36:20 [1] 5.1 km (7:07 / km) +60m 6:44 / km
slept:8.0 (injured) shoes: Nike Air Pegasus 2006

In Forest Park with Kseniya & Z-man. I could feel my back after 30 min. Chiropractor appointment is this Wednesday

C • Get better! We are missing you... 16

Wednesday Oct 25, 2006 #

strength workout (upper body + back) 20:00 [1]
(injured)

My back is a little better but I still have discomfort time to time

Sunday Oct 22, 2006 #

◪ 32:15 [1] 3.0 km (10:45 / km) +60m 9:46 / km
slept:8.0 (injured) shoes: Nike Air Pegasus 2006

walked white course at Sebago Lake HVO meet

C • How is your back feeling? 4

Sunday Oct 15, 2006 #

Event: Hudson Highlander

trail run warm up/down 6:00 [3] 1.0 km (6:00 / km) +20m 5:27 / km
slept:4.0 shoes: VJ-Integrators-2006

◪ race (Highlander) 3:57:43 [3] *** 30.0 km (7:55 / km) +1090m 6:42 / km
spiked:21/22c (injured) shoes: VJ-Integrators-2006

I was running alone for most of the race, my lower back gave me serious problems on Rockhose, I walked-jogged for an hour, then Ross told me Sam had pain killers at the exchange, so I took ibuprophen, and then I was live again in 10 min. Finished 11th just in front of Sam and 2 min ahead of the Birthday Boy - Peter. Need to take care of my back problem fast.

C • Now you have 3 weeks to recove... 3

XI - Splits

Saturday Oct 14, 2006 #

trail run 38:00 [2] 7.4 km (5:08 / km) +95m 4:50 / km
slept:8.0 shoes: Nike Air Pegasus 2006

went on an easy run with Declan in Forest Park, after a day of painting my apartment

stretching warm up/down 5:00 [1]

Friday Oct 13, 2006 #

trail run (easy) 37:45 [2] 7.5 km (5:02 / km) +90m 4:45 / km
slept:8.0 shoes: Nike Air Pegasus 2006

easy run before work - colder day - still nice running

stretching warm up/down 5:00 [1]

Sunday Oct 8, 2006 #

road run warm up/down (+ stretcing) 24:00 [2] 3.0 km (8:00 / km) +25m 7:41 / km
ahr:140 max:150 slept:7.5 shoes: VJ-Integrators-2006

My calves muscles were quite tight in the morning I tried to warm up a little longer and stretch them

◪ race (Long) 1:38:50 [4] ***** 15.0 km (6:35 / km) +130m 6:19 / km
ahr:160 max:173 spiked:17/22c shoes: VJ-Integrators-2006

NAOC - Long course-8, decent run for me I made a mistake by looking too much what other good runners were doing (Brian and Will), other than that had 1 error and some hazitation on my own - total today ~ 9 min lost. (#4 - 1min, # 6 - 20 sec, #7 - 40 sec, #8 - 3 min, # 11 - 30 sec, #13 - 10 sec, #15 - 30sec, 17 - 1 min, #19 - 1 min, #20 - 15 sec, was tired @ the end

C • mispunch? 31

Long Course 8 - Splits

Saturday Oct 7, 2006 #

trail run warm up/down (+ stretching) 35:00 [2] 5.0 km (7:00 / km) +35m 6:46 / km
ahr:144 max:156 slept:8.0

before and after Middle Course

◪ race (Middle) 34:17 [5] ***** 5.0 km (6:51 / km) +70m 6:24 / km
ahr:162 max:171 spiked:13/17c shoes: VJ-Integrators-2006

I had decent race in comparison with the rest of the runners, but still 3 min of errors today.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

road run warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:144 max:150 slept:4.5 shoes: Nike Air Pegasus 2006

◪ race (Sprint) 18:07 [5] **** 3.5 km (5:11 / km) +20m 5:02 / km
ahr:165 max:178 spiked:16/17c shoes: Nike Air Pegasus 2006

Sprint @ NAOC - 1 - 1min disaster - parrallel error

Sprint 4 - Splits

Thursday Oct 5, 2006 #

trail run (easy-MP) 1:00:29 [3] 12.8 km (4:44 / km) +205m 4:22 / km
ahr:145 max:159 slept:8.0 shoes: Asics DS Trainer IX

5 loops in FP: 8:44 (143), 8:33 (144), 8:21(147), 8:06 (149), 8:06 (151) - felt good today - just minor discomfort in lower back

Tuesday Oct 3, 2006 #

trail run 43:32 [3] 9.2 mi (4:44 / mi) +105m 4:34 / mi
ahr:146 max:165 slept:8.0

3 easy loops in FP with some 20 sec strides on a last loop: 8:45 (144), 8:31 (145), 8:01( 151). Felt like an old man in the beginning - lower back pain and stiff Achilles tendon. (oh..., I am an old man:)

C • we know you be fixed in a short while :) 13

stretching warm up/down 6:00 [1]

+ strengh

Sunday Oct 1, 2006 #

Event: HVO local meet

◪ (park-O) 1:19:30 [4] *** 14.8 km (5:22 / km) +190m 5:03 / km
ahr:155 max:167 spiked:38/43c slept:6.0 shoes: Nike Air Pegasus 2006

HVO local meet @ Prospect Park. I ran all courses with 1-2 min rest in between. I started to feel tired on a last loop, made some errors at the end. Nice park, good map, exellent venue for sprint-O

C • 5:22? 3

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