Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 31 days ending Oct 31, 2008:

	activity	#	time	miles		km		+m
	trail run	8	5:59:04	45.48	(7:54)	73.2	(4:54)	1155
	◪	3	4:00:29	20.51	(11:44)	33.0	(7:17)	1195	47 /	58c	81%
	road run	5	3:44:55	28.71	(7:50)	46.2	(4:52)	385
	stretching	8	1:25:00
	strength workout	2	55:00
	Total	16	16:04:28	94.7		152.4		2735	47 /	58c	81%
	[1-5]	15	14:39:28
averages - sleep:8 weight:151lbs

1:56

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Friday Oct 31, 2008 #

road run tempo (easy-T) 47:09 10.4 km (4:32 / km) +120m 4:17 / km
ahr:154 max:168 slept:8.0 shoes: Adidas Boston

4 x Park Lane in Forest Park - 10:16 (154), 9:59 (154), 9:08 (163), 10:35 (154) - great day for running - sunny and cool ~ 54F - rested legs, felt good.

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

C • An acolyte 4

Sunday Oct 26, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +35m 5:58 / km
slept:7.0 shoes: Icebugs MR2 - 2005

+ spinning Young's Girls

◪ race (Red Day 2) 56:28 [5] *** 7.8 km (7:14 / km) +305m 6:03 / km
spiked:12/15c shoes: Icebugs MR2 - 2005

Red @ Mount Tom - almost repeated day 1 horrors going towards 2 - went down 5 contours when the plan was to go up 5. spent a minute in rocks then recovered and pushed hard all the way to the end of the course - lost another 2 min on 8. On 8 I cought Carl Underwood and he pushed the pace to my limit. Very clean from 8 to 15.

Red Day 2 - Splits

Saturday Oct 25, 2008 #

Event: NEOC Heart and Troll Revival A-Meet

trail run warm up/down 20:00 [3] 3.0 km (6:40 / km) +60m 6:04 / km
shoes: Puma - Narabota XC Green

◪ race (Blue Day 1) 1:36:53 [4] **** 11.0 km (8:48 / km) +535m 7:05 / km
spiked:14/20c shoes: Puma - Narabota XC Green

Blue Day 1 - Splits

Friday Oct 24, 2008 #

strength workout (circuit 2x8) 30:00 [2]

Thursday Oct 23, 2008 #

trail run (fartleck) 55:38 11.8 km (4:43 / km) +180m 4:23 / km
ahr:151 max:166 slept:7.5 weight:151lbs shoes: Asics Gel-Kahana trail

5 loops in Forest Park: 8:29 (149), 8:27 (150), 8:08 (151), 8:05 (154), 8:02 (155) - last 3 loops pushed up hills, easy down hills. Nice crisp day ~ 47F.
Legs felt rested.

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

Monday Oct 20, 2008 #

road run warm up/down (recovery) 38:20 8.0 km (4:48 / km) +35m 4:41 / km
ahr:146 max:153 slept:10.0 shoes: Adidas Boston

easy run to Victory Field + 2 km on track, enjoing weather and sun, + back. Legs are quite tired.

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

Sunday Oct 19, 2008 #

Event: DVOA long champs

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km
slept:6.0 shoes: Puma - Narabota XC Green

◪ race 1:27:08 [4] *** 14.2 km (6:08 / km) +355m 5:27 / km
spiked:21/23c shoes: Puma - Narabota XC Green

DVOA Long Champs - Blue @ Green Lane - Clean race - good effort - expected race to be longer, but woods were mostly open and we used a lot of trails in bad areas - minor errors and hasitations - may be 2 min total - missed # 1 by 30 sec and # 9 did not have control description to match the location of the control - went right by control and came back - 1 min. Z-man was 1:22:44, Eddie 1:20:50

Blue - Splits

Friday Oct 17, 2008 #

trail run (MP-T) 38:55 8.3 km (4:41 / km) +140m 4:19 / km
slept:7.0 shoes: Puma - Narabota XC Brown

2 long horse loops in FP - 1 @ MP one - tempo: 14:56, 13:30 - nice cool day for running ~ 56F

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

Thursday Oct 16, 2008 #

strength workout (back, abs, legs, upper b.) 25:00 [2]

circuit training

Wednesday Oct 15, 2008 #

road run intervals (4x400/400+4x400/200) 58:26 11.8 km (4:57 / km) +40m 4:52 / km
ahr:149 max:171 slept:7.0 shoes: Adidas Boston

to Victory Field + 4x400/400 + 4x400/200 + back - felt good:
1:25 / 2:34
1:24 / 2:25
1:25 / 2:35
1:26 / 2:30
1:30 / 1:24
1:27 / 1:22
1:26 / 1:25
1:29 / 1:27
85 was target time for first part and 90 was target time for second.

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

Monday Oct 13, 2008 #

trail run (easy - recovery) 45:20 9.0 km (5:02 / km) +150m 4:39 / km
ahr:144 max:155 slept:8.0 shoes: Nike Air Pegasus 2006

some easy running in Forest Park - perimeter loop + 2 ovals @ Victory Field

C • Odessa, follow-up 5

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

Sunday Oct 12, 2008 #

trail run tempo (easy-T) 1:06:54 14.6 km (4:35 / km) +210m 4:16 / km
ahr:157 max:176 slept:8.0 weight:151lbs shoes: Puma - Narabota XC Brown

6 loops in Forest Park: 8:16 (154), 8:08 (157), 7:59 (160), 7:59 (162), 7:54 (164), 7:33 (169) - last loop pushed hard. Legs felt fresh on 3 days of rest

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

Saturday Oct 11, 2008 #

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

to reduce stress of being in the chair for 11 hours

Wednesday Oct 8, 2008 #

road run long 1:09:00 [3] 14.0 km (4:56 / km) +140m 4:42 / km
shoes: Puma - Narabota XC Green

in Odessa: to st. 8 Fontan and back

C • Odessa? 8

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