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Training Log Archive: DarthBalter

In the 31 days ending May 31, 2007:

activity # timemileskm+m
  ◪8 11:51:56 54.25(13:07) 87.3(8:09) 2255133 /163c81%
  trail run17 11:45:10 83.57(8:26) 134.5(5:15) 1620
  stretching10 1:52:00
  road run3 1:13:02 8.82(8:17) 14.2(5:09) 125
  intervals2 30:02 4.63(6:29) 7.45(4:02) 65
  strength workout1 20:00
  Total23 27:32:10 151.27 243.45 4065133 /163c81%
  [1-5]23 25:50:10
averages - sleep:7.5 weight:151.7lbs

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Thursday May 31, 2007 #

trail run 1:06:00 [3] 13.2 km (5:00 / km) +200m 4:39 / km
ahr:152 max:161 slept:8.5 shoes: Nike Air Pegasus 2006

2 perimeter loops in FP: 29:26 (150), 29:12 (155) - hot day ~ 80F - felt fine

stretching warm up/down 12:00 [0]

Wednesday May 30, 2007 #

road run warm up/down 43:17 [3] 8.2 km (5:17 / km) +60m 5:06 / km
ahr:154 max:171 slept:6.0 weight:150lbs shoes: Nike Air Pegasus 2006

To Victory Field and back + between intervals

intervals intervals (T-intervals) 16:08 [4] 4.0 km (4:02 / km)
ahr:163 max:171 shoes: Nike Air Pegasus 2006

4x1000/200 : 3:54, 4:03, 4:09, 4:03.
This was a test of T-speed on a hot day

stretching warm up/down 10:00 [0]

Monday May 28, 2007 #

◪ (contols hanging) 1:03:00 [2] **** 5.0 km (12:36 / km) +130m 11:09 / km
spiked:16/17c slept:8.0 shoes: VJ-Integrators-2006

Relay's course controls hanging - not as hot as yesterdays - legs are definately tired - relay was fun
C • Did we win by comming in last ? 12

Sunday May 27, 2007 #

◪ race (Blue) 2:00:40 [4] ***** 12.0 km (10:03 / km) +500m 8:19 / km
spiked:10/13c slept:2.0 shoes: VJ-Integrators-2006

very tough course on a hot day - plus, I definitely did not fully recuperate from yesterday - as a result I was spent on control # 13, plus the thought that we need to pick-up controls and set tomorrows training was in the back of my mind when I decided to walk to finish, small blister on untaped! leg did not help either.

◪ (control pick-up) 20:45 [2] *** 2.8 km (7:25 / km) +75m 6:32 / km
spiked:4/4c shoes: VJ-Integrators-2006

4 controls from Dusk-O, taped blister it worked

Note

DVOA Jukola-Venla teams and NYC chapter of GOATs had a splended BBQ and Shish-kebab @ Promice Land Campground

Saturday May 26, 2007 #

◪ (course setting) 1:50:00 [2] *** 8.0 km (13:45 / km) +235m 11:59 / km
spiked:16/18c slept:8.0 shoes: OLWAY Tiger 2004

Hanging controls for Dusk-O @ PEEC

Wednesday May 23, 2007 #

road run warm up/down 18:45 [3] 3.8 km (4:56 / km) +45m 4:40 / km
ahr:152 max:163 slept:8.0 shoes: Asics DS Trainer X

To Forest Park loop and back

trail run tempo 40:14 [4] 9.0 km (4:28 / km) +130m 4:10 / km
ahr:161 max:169 shoes: Asics DS Trainer X

5 loops in FP: 8:15 (156), 8:05 (160), 8:03 (160), 8:00 (162), 7:51 (165) - felt easy, despite high HR. Great day for running ~ 70F, not humid.My back felt better as the training progressed.

Tuesday May 22, 2007 #

road run warm up/down 11:00 [3] 2.2 km (5:00 / km) +20m 4:47 / km
ahr:152 max:163 slept:9.5 shoes: Nike Air Pegasus 2006

To FP and back

trail run tempo 28:27 [4] 6.2 km (4:35 / km) +65m 4:22 / km
ahr:161 max:168 shoes: Nike Air Pegasus 2006

2 long horse loops: 14:30 (159), 13:57 (163) - nice day to run - felt like testing some speed today - legs felt fine, but not 100% yet

Sunday May 20, 2007 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
ahr:135 max:160 slept:5.5 shoes: VJ-Integrators-2006

◪ race (Billygoat) 1:41:10 [4] *** 14.5 km (6:59 / km) +470m 6:00 / km
ahr:165 max:173 spiked:21/24c shoes: VJ-Integrators-2006

Billygoat - felt good today - legs fully recovered and rested - after tough climb to camp Pinnacle I settled into my pace lost all people around me and had my race - caught Peter Grollman on his small bobble on 20 , but I was not in the mood for head to head racing - just continued at my own race pace. Total of 3 min of errors and hesitations - 45 sec on bad exit from 5, 15 sec on bad exit from 7, 20 sec around 13 - this time I can see at 1:10 000 scale there is an unmapped reentrant in that area, I ran 3 times over that area in different races and always got confused there, now I know why:) . 15 sec on bad exit from 15, and 30 sec on 23.

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
ahr:126 max:144 shoes: VJ-Integrators-2006

after the race

Billygoat XXIX - Splits

Saturday May 19, 2007 #

Event: Billygoat
 

trail run (easy) 58:36 [2] 10.1 km (5:48 / km)
ahr:132 max:154 slept:6.0 shoes: Asics DS Trainer X

Easy run with Ksenia in FP, nice run to get the systems going before Billygoat

stretching warm up/down 15:00 [0]

Friday May 18, 2007 #

trail run (easy) 37:56 [3] 7.4 km (5:08 / km) +85m 4:51 / km
ahr:148 max:168 slept:9.5 shoes: Nike Air Pegasus 2006

one perimeter loop in FP with some strides incorporated. My back pain is at level 1. We had a 30F swing, it was 50F and drizzling - my favorite weather for running. It felt like Finland in June :)
C • Level 1? 5

stretching warm up/down 10:00 [0]

Wednesday May 16, 2007 #

strength workout (+ stretching) 20:00 [1]

My back is stiffening up with increased running volume, so I decided to take care of this rising problem today
C • did you try... 5

Tuesday May 15, 2007 #

trail run (easy-T) 48:18 [3] 9.6 km (5:02 / km) +115m 4:45 / km
ahr:149 max:160 slept:8.0 shoes: Nike Air Pegasus 2006

4 loops in FP: 9:02 (148), 9:02 (148), 8:30 (153), 8:01 (160) - I felt tired today - all the way - may be hot ~ 80F

trail run tempo 8:01 [4] 1.8 km (4:27 / km) +25m 4:10 / km
ahr:160 max:165 shoes: Nike Air Pegasus 2006

T part of the run

stretching warm up/down 10:00 [0]

Sunday May 13, 2007 #

Event: HVO Central Park Manhattan
 

◪ 58:10 [4] *** 10.2 km (5:42 / km) +125m 5:22 / km
ahr:156 max:166 spiked:15/18c slept:6.0 weight:151lbs

Red in CP - 2 controls were misplaced, I later moved one of them back to right place, the second one was at least in the circle, nice training run in CP
C • 10K? 3

◪ (control hanging and pick-) 50:00 [3] *** 8.0 km (6:15 / km) +60m 6:01 / km
ahr:144 max:162 spiked:10/10c shoes: Asics DS Trainer X

Saturday May 12, 2007 #

trail run long (very easy) 1:15:09 [2] 13.2 km (5:42 / km) +200m 5:18 / km
ahr:131 max:151 slept:8.0 shoes: Nike Air Pegasus 2006

two perimeter loops in FP with Valeriy - 34 min, 33 min

stretching warm up/down 10:00 [1]

Friday May 11, 2007 #

trail run (easy) 57:30 [3] 12.0 km (4:48 / km) +200m 4:25 / km
ahr:152 max:162 slept:8.0 shoes: Nike Air Pegasus 2006

2 perimeter loops in FP minus 1 km on second loop, warm and humid, still nice for running - felt good today

stretching warm up/down (back and legs) 10:00 [0]

I am adding physiotherapy for my back and heap for next two weeks

Thursday May 10, 2007 #

trail run (easy) 35:50 [3] 7.6 km (4:43 / km) +105m 4:25 / km
ahr:153 max:163 slept:9.0 weight:152lbs shoes: Nike Air Pegasus 2006

one perimeter loop in FP - 28:45 (154). I think, I have recovered by now. Another great day for running a little warm and humidity is climbing.

Wednesday May 9, 2007 #

trail run (easy) 56:49 [3] 11.4 km (4:59 / km) +125m 4:43 / km
ahr:150 max:160 slept:8.0 weight:152.5lbs shoes: Asics Gel-Kayano-XII-2006

4 loops in FP: 9:14 (146), 8:52 (149), 8:47(152), 8:37 (155). Still in recovery mode, legs felt heavy. Second real warm day for training - ~75+F. Forest Park is beautiful right now.

stretching warm up/down (back & legs) 10:00 [0]

Tuesday May 8, 2007 #

trail run (easy) 49:15 [2] 9.6 km (5:08 / km) +100m 4:53 / km
ahr:144 max:155 slept:8.0 weight:153lbs shoes: Nike Air Pegasus 2006

3 loops in FP: 9:17 (143), 9:24 (140), 9:06 (144).
Still brused by 3 days of racing. Recovery mode

stretching warm up/down (back & legs) 10:00 [0]

Sunday May 6, 2007 #

trail run warm up/down (+ stretching) 15:00 [2] 2.0 km (7:30 / km) +40m 6:49 / km
ahr:130 max:155 slept:8.0 shoes: VJ-Integrators-2006

◪ race (Long) 2:09:26 [3] ***** 17.5 km (7:24 / km) +320m 6:47 / km
ahr:155 max:168 spiked:10/25c shoes: VJ-Integrators-2006

This race will need some serious analyses, because I do not have explanations to what happened - nothing seemed to work right, my body and brain did not work today - it could be recuperation issue may be lack of long training, but my problems started on first leg - no matter how slow I was running I did not comprehend the map. Must re-think my approach to technical warm-up.
C • agree 6

Day 3: Blue - Splits

Saturday May 5, 2007 #

trail run warm up/down (+ stretching) 21:00 [2] 3.0 km (7:00 / km) +40m 6:34 / km
ahr:132 max:160 slept:7.0 shoes: VJ-Integrators-2006

◪ race (middle) 42:26 [5] ***** 6.3 km (6:44 / km) +280m 5:31 / km
ahr:166 max:172 spiked:18/21c shoes: VJ-Integrators-2006

Made good decisions today stated a little hesitant: I really do not accept the system we have at the start today, rules need to change: runner need to see the map before he/she starts to actually navigate – the split times totally prove it – results on the first leg was a lottery, rather then test of orienteering skills! Lost 30-40 sec on my way to 1 without making any mistakes , 1 min on # 4 – I do not think it was a fare control placement – the map was very sketchy at that area – too green, power line was open in reality, but mapped as 3-rd green – another lottery control. I think I got lucky by loosing only 1 min there. Course was excellent thou, good test of speed and right decision making. I manage to loose 2 min on 12 by being over confident and taking a chance – made bad decision when felt something was wrong. Over all, not a bad performance with one real mistake costing me 2 min. Speed is not here, despite the effort
C • Start Details... 4

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials
 

trail run warm up/down (+ stretching) 21:00 [2] 2.5 km (8:24 / km) +20m 8:05 / km
ahr:121 max:161 slept:8.0

◪ race (Sprint) 16:19 [5] *** 3.0 km (5:26 / km) +60m 4:57 / km
ahr:168 max:176 spiked:13/13c

Full effort, but the speed was not there, let myself relax for 2 legs - and paid with ~ 30 sec of time lost in hazitations. Some run by lonerunner :)

Sprint TT (Red/Blue) - Splits

Wednesday May 2, 2007 #

trail run (easy) 36:32 [3] 7.4 km (4:56 / km) +90m 4:39 / km
ahr:152 max:169 slept:8.0 shoes: Nike Air Pegasus 2006

Easy Perimeter loop in 29:18 (ran last 8 min @ effort 4).

stretching warm up/down (+ strength) 15:00 [0]

Tuesday May 1, 2007 #

trail run warm up/down 27:33 [3] 5.0 km (5:31 / km) +55m 5:13 / km
ahr:151 max:173 slept:8.0 shoes: Asics DS Trainer X

to FP and back and between interwals

intervals hills (3x1150/650 uphill) 13:54 [5] 3.45 km (4:02 / km) +65m 3:41 / km
ahr:166 max:175 shoes: Asics DS Trainer X

4:42, 4:36, 4:36 - hard controlled effort - still had a little of West Point left in my legs

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