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Training Log Archive: DarthBalter

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	trail run	13	11:07:42	82.55	(8:05)	132.85	(5:02)	2005	8 /		0%
	road run	7	4:48:11	34.77	(8:17)	55.95	(5:09)	410
	skiing	2	4:17:34	31.69	(8:08)	51.0	(5:03)	915
	strength workout	8	3:34:00
	stretching	9	1:55:00
	◪	1	50:20	4.66	(10:48)	7.5	(6:43)	220	12 /	15c	80%
	intervals	3	46:10	7.33	(6:18)	11.8	(3:55)	90
	running drills	3	35:52	2.61	(13:45)	4.2	(8:32)
	repetitions	1	10:00	1.24	(8:03)	2.0	(5:00)
	Total	27	28:04:49	164.85		265.3		3640	20 /	15c	133%
	[1-5]	27	26:24:49
averages - sleep:7.7 weight:150.9lbs

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Thursday Jan 31, 2008 #

strength workout (circuit 10x2 +) 40:00 [1]
ahr:104 max:141 slept:8.5

abs, knee, ankle, back + upper body x 2 times
Knee is better today.

stretching warm up/down (back and legs) 15:00 [0]

Wednesday Jan 30, 2008 #

trail run (easy) 39:50 [2] 7.7 km (5:10 / km) +145m 4:44 / km
ahr:144 max:157 slept:8.5 shoes: Asics Gel-Kahana trail

2 long horse loops in Forest Park - right knee was fine during the run, minimum discomfort.

strength workout warm up/down 15:00 [1]
ahr:105 max:136

knee+ankle+abs+back+upper body - added some jumps to my routine from this article: http://www.bodybuilding.com/fun/peak43.htm

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

Tuesday Jan 29, 2008 #

strength workout (2x8 circuit) 32:00 [1]
ahr:104 max:141 slept:8.0

Added new (to me) knee and ankle strength routine

Sunday Jan 27, 2008 #

Note

The knee took skiing very well, but running will be limited for at least 1 week. Need therapy and rest.

skiing (skating) 1:47:34 25.0 km (4:18 / km) +400m 3:59 / km
ahr:143 max:162 slept:6.0 shoes: Fisher RCS skating

Day 2 @ Lapland Lake - warm-up with Kseniya and than went on Sisu+Karhu Polku+Napa Piiri loop - 10.5 km with 250m climb in 44min - than easy trails including Woods Lake loop.

skiing warm up/down (skating) 18:00 [1] 2.0 km (9:00 / km) +25m 8:28 / km
ahr:100 max:140 shoes: Fisher RCS skating

Finished the day skiing with Benie, Liisa and kids on Tunturi loop

Saturday Jan 26, 2008 #

skiing long (classic) 1:34:00 [3] 19.0 km (4:57 / km) +380m 4:30 / km
ahr:150 max:165 slept:7.0 weight:150lbs shoes: Atomic Classic RC9

Skiing all trails @ Lapland Lake - perfect skiing weather and great trails.

skiing (classic) 38:00 [1] 5.0 km (7:36 / km) +110m 6:51 / km
ahr:117 max:150 shoes: Atomic Classic RC9

Went on a hike with Benie and Aleck - Kippis-Era Polku-Tunturi loop

Thursday Jan 24, 2008 #

trail run (+ grass) 48:05 9.8 km (4:54 / km) +80m 4:43 / km
slept:8.5 weight:150lbs shoes: Asics Gel-Kayano-XII-2006

easy run to Victory Field and back plus 4 km on grass in 18:30, same effect as two days ago - first 30 min no problem, some minor discomfort in right knee after that.

strength workout (circuit-7 stationsx1) 15:00 [1]
ahr:104 max:137

+ stretching

Wednesday Jan 23, 2008 #

strength workout (7x2 circuit) 32:00 [1]
ahr:101 max:143 slept:8.5

Upper body, abs, back and legs + stretching

Tuesday Jan 22, 2008 #

trail run (and road) 44:39 [2] 8.5 km (5:15 / km) +80m 5:01 / km
slept:7.5 weight:148.5lbs shoes: Asics Gel-Kahana trail

went on an easy run to check out the threshold of my right knee - felt fine for first 30 min, then felt little discomfort for last 15 min. as of today 40 min of easy running is just about what I was able to do without re-aggravating the injury. No aftereffects or pain for now.

C • LL this weekend 4

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

Same circuit as yesterday - 1 time + stretching

Monday Jan 21, 2008 #

strength workout (+ stretching) 30:00 [1]
slept:7.0

circuit training - 6 stations x 2 times - legs, back, abs, arms
Knee is all right, need to reduce the running load for now.

C • reduced load. 2

Sunday Jan 20, 2008 #

trail run warm up/down 51:00 [3] *** 9.0 km (5:40 / km) +100m 5:22 / km
ahr:135 max:168 spiked:8/(injured) shoes: Adidas Supernova Light 6

to forest Park with Z-man and back + between intervals - after last interval developed pain in right knee - level 3 - Iced it while watching footbal - the pain was going up and down.

intervals hills (4x950 uphill/500) 14:58 [5] 3.8 km (3:56 / km) +90m 3:31 / km
ahr:160 max:169 shoes: Adidas Supernova Light 6

Saturday Jan 19, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
slept:8.5 shoes: VJ-Tvister-2007

◪ 50:20 [3] **** 7.5 km (6:43 / km) +220m 5:51 / km
ahr:150 max:158 spiked:12/15c shoes: VJ-Tvister-2007

training in Saxon Woods with Z-man, Kseniya and Valeriy - Felt OK - couple of directional errors distracted by dogs in the woods. I felt I was pushing but HR did raise much.

Friday Jan 18, 2008 #

trail run 54:36 11.2 km (4:53 / km) +210m 4:27 / km
ahr:146 max:160 slept:7.0 weight:151lbs shoes: Asics Gel-Kayano-XII-2006

3 long horse loops in FP

Thursday Jan 17, 2008 #

trail run 50:30 [2] 10.15 km (4:59 / km) +190m 4:33 / km
slept:8.0 shoes: Asics Gel-Kahana trail

1.5 perimeter loops in Forest Park

C • Hello! 2

stretching warm up/down (+ strength) 15:00 [1]

Wednesday Jan 16, 2008 #

trail run (easy-T) 57:42 12.0 km (4:49 / km) +185m 4:28 / km
ahr:150 max:165 slept:8.5 shoes: Asics Gel-Kayano-XII-2006

5 loops in FP: 8:38 (145), 8:23 (152), 8:06 (156), 7:46 (160), 7:44 (161) - cool, sunny day, nice running

running drills (2x5x70m) 12:42 [2] 1.4 km (9:04 / km)
ahr:143 max:156 shoes: Asics Gel-Kayano-XII-2006

Tuesday Jan 15, 2008 #

strength workout (Legs, abs, upper body) 30:00 [1]
slept:9.5

2 x 5 stations circuit + stretching

Monday Jan 14, 2008 #

road run 49:19 [3] 10.5 km (4:42 / km) +120m 4:27 / km
slept:7.0 shoes: Asics Nimbus 9

Park Lane 4 times + strides: 10:43, 10:31, 10:28, 10:50

repetitions (10x100/100) 10:00 [4] 2.0 km (5:00 / km)
shoes: Asics Nimbus 9

18.0-20.0/38-42 c.

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

Sunday Jan 13, 2008 #

road run warm up/down 46:00 [2] 8.8 km (5:14 / km) +60m 5:03 / km
ahr:139 max:165 slept:9.0 shoes: Adidas Supernova Light 6

Ran with Z-man to Victory Field and back + between intervals

intervals intervals (cruise) 15:29 [3] 4.0 km (3:52 / km)
ahr:157 max:165 shoes: Adidas Supernova Light 6

4x1000/200 alternating lead with Z-man:
3:50 (158) / 1:24
3:54 (156) / 1:21
3:56 (156) / 1:24
3:49 (157) / 1:29
Same workout as last Sunday - felt easier this time.

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

Saturday Jan 12, 2008 #

Note

NYRR Fred Lebow Classic (5M)

trail run long 1:17:43 [3] 16.0 km (4:51 / km) +305m 4:26 / km
slept:7.0 shoes: Asics Gel-Kahana trail

2.5 Perimeter Loops in Forest Park - felt good - nice, cooler day for running : 28:48, 27:36, 13:06

Friday Jan 11, 2008 #

trail run 56:42 [3] 11.5 km (4:56 / km) +200m 4:32 / km
ahr:148 max:161 slept:9.0 weight:153lbs shoes: Asics Gel-Kahana trail

3 long horse loops in Forest Park - warm (~51F) and foggy, felt OK:
15:35 (147), 15:21 (149), 14:55 (152)

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

Thursday Jan 10, 2008 #

road run (commute) 15:00 [1] 2.5 km (6:00 / km) +5m 5:56 / km
slept:4.5 shoes: Asics Gel-Kayano-XII-2006

Wednesday Jan 9, 2008 #

trail run (easy-T) 57:31 12.0 km (4:48 / km) +190m 4:26 / km
ahr:151 max:164 slept:7.5 weight:152lbs shoes: Asics DS Trainer IX

5 loops in Forest Park - great day - 65F in the middle of winter - felt better at the end - 8:35 (148), 8:26 (151), 8:10 (155), 7:59 (158), 7:52 (159).
Over all a little tired from shorter sleep times and broken schedule, next week I should be fine.

running drills (2x5x70m) 12:00 [2] 1.4 km (8:34 / km)
ahr:144 max:156 shoes: Asics DS Trainer IX

Monday Jan 7, 2008 #

road run (commute) 40:13 [2] 7.9 km (5:05 / km) +35m 4:59 / km
ahr:140 max:152 slept:4.5 shoes: Asics Nimbus 9

Spent a night in a hospital babysitting my 94 y.o. grandma, while my mom got some rest at home. Yet, could not resist running to work on a 55F and sunny day. Felt easy, despite little sleep time.

stretching warm up/down 15:00 [0]

Sunday Jan 6, 2008 #

road run warm up/down 42:45 [2] 7.5 km (5:42 / km) +65m 5:28 / km
ahr:140 max:166 slept:8.0 weight:152lbs shoes: Adidas Supernova Light 6

Ran with Z-man and Kseniya to Victory Field and back + between intervals

intervals intervals (cruise intervals) 15:43 [4] 4.0 km (3:56 / km)
ahr:158 max:166 shoes: Adidas Supernova Light 6

4x1000/200 alternating lead with Z-man:
3:58 (159) / 1:24
3:54 (157) / 1:27
3:57 (157) / 1:26
3:54 (158) / 1:28
Felt in control - a little faster than I expected - we ran it on grass

Friday Jan 4, 2008 #

trail run long 1:09:14 [2] 13.2 km (5:15 / km) +155m 4:57 / km
ahr:143 max:153 slept:8.0 shoes: Asics Gel-Kayano-XII-2006

2 perimeter loops in Forest Park - easy - felt good. It was nice out, just a little windy - 31F

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

Thursday Jan 3, 2008 #

trail run 50:10 [3] 10.3 km (4:52 / km) +125m 4:36 / km
ahr:150 max:160 slept:8.5 shoes: Asics Gel-Kahana trail

4 loops in Forest Park - 8:48 (149), 8:50 (149), 8:36 (150), 8:27 (154) - cold day (19 F and windy), could use extra windbraker on legs.

running drills (2x5x70m) 11:10 [3] 1.4 km (7:59 / km)
ahr:145 max:158 shoes: Asics Gel-Kahana trail

stretching warm up/down (legs and back) 15:00 [0]

Wednesday Jan 2, 2008 #

road run (commute) 44:46 9.15 km (4:54 / km) +50m 4:46 / km
ahr:146 max:157 slept:8.0 shoes: Asics Nimbus 9

getting colder - head wind all the way

Tuesday Jan 1, 2008 #

road run intervals 50:08 9.6 km (5:13 / km) +75m 5:02 / km
ahr:144 max:176 slept:8.5 shoes: Asics DS Trainer IX

Ran with Z-man and Kseniya to Victory Field and back plus 2x2000/400: 8:25, 8:03 - felt good.

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