Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  trail run12 9:52:23 65.43(9:03) 105.3(5:38) 20655 /5c100%
  road run9 6:47:50 48.9(8:20) 78.7(5:11) 455
  ◪3 2:43:30 15.6(10:29) 25.1(6:31) 88054 /65c83%
  stretching12 2:35:00
  strength workout2 1:24:00
  forest run1 1:09:41 4.35(16:01) 7.0(9:57) 22017 /19c89%
  hiking2 1:07:00 6.49(10:20) 10.44(6:25) 40
  skiing1 58:00
  Total25 26:37:24 140.76 226.54 366076 /89c85%
  [1-5]24 24:17:24
averages - sleep:7.7 weight:155.1lbs

«»
1:56
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Sunday Mar 29, 2009 #

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +10m 5:53 / km
ahr:120 max:167 slept:7.5 weight:156lbs shoes: Puma Sierra Trail II - Black

◪ race (Classic - Blue) 1:34:10 intensity: (39 @2) + (58:38 @3) + (34:53 @4) **** 13.7 km (6:52 / km) +450m 5:54 / km
ahr:155 max:165 spiked:17/23c shoes: Puma Sierra Trail II - Black

Classic Blue @ Ran-it Granite - nice course - had issiues reading small details - lost 6 min in total + 1 min food. Good run. I would be happier if it was cleaner on my side.

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

trail run warm up/down 20:00 intensity: (10:00 @2) + (8:00 @3) + (2:00 @4) 3.5 km (5:43 / km) +60m 5:16 / km
slept:7.0 weight:155lbs shoes: Puma - Narabota XC Green

◪ race (middle - Blue) 39:16 [4] *** 6.0 km (6:33 / km) +220m 5:32 / km
spiked:12/15c shoes: Puma - Narabota XC Green

Very physical middle course - some minor mistakes for no more than 1.5 min total. Speed is not there, climbing is tough. R hip and back was a problem during running down slopes and jumping into galleys.

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite
 

trail run warm up/down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
slept:7.0 shoes: Puma Sierra Trail II - Black

before and between sprints

◪ race (Sprint 1) 15:50 [4] *** 2.8 km (5:39 / km) +115m 4:41 / km
spiked:16/16c shoes: Puma Sierra Trail II - Black

no more than 30 sec of hasitations on that course, no real speed.
115 m of real climb is a little too much for 2.5 km sprint, not too much imagination by course setter.

◪ race (Sprint 2) 14:14 [4] *** 2.6 km (5:28 / km) +95m 4:38 / km
spiked:9/11c shoes: Puma Sierra Trail II - Black

no brains sprint 2 - 30 sec of hesitations on 2 controls - 2 and 7

Wednesday Mar 25, 2009 #

road run intervals (10x100/100) 42:48 intensity: (22:37 @2) + (20:11 @3) 9.0 km (4:45 / km) +35m 4:40 / km
ahr:143 max:157 slept:8.0 weight:155lbs shoes: Adidas Supernova Light 6

tot Victory Field + 10x100/100 (19.1-21.0) + back home. R hip was a problem.
C • HIP 3

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

C • CSU A-Meet 7

Tuesday Mar 24, 2009 #

road run (commute) 39:28 intensity: (11:20 @2) + (26:50 @3) + (1:18 @4) 7.9 km (5:00 / km) +35m 4:53 / km
ahr:147 max:160 slept:8.0 weight:156lbs shoes: Asics Gel-Kayano-XII-2006

Strong head wind all the way, felt better as I went along.

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

road run warm up/down (commute) 45:00 [2] 8.5 km (5:18 / km) +65m 5:06 / km
shoes: Asics Gel-Kayano-XII-2006

night commute, including visit to my uncle's place on the way

Sunday Mar 22, 2009 #

trail run 1:10:12 intensity: (3:03 @1) + (31:20 @2) + (33:45 @3) + (2:04 @4) * 8.5 km (8:16 / km) +350m 6:51 / km
ahr:141 max:160 spiked:5/5c slept:8.0 shoes: Puma - Narabota XC Green

since the local meet map was vandalized, I went for a trail run with Vadim using "old" but good Surebridge map. I am still pissed off.
C • What Happened at surbridge? 12

Saturday Mar 21, 2009 #

road run tempo (5000m track) 59:44 intensity: (36:15 @2) + (7:17 @3) + (16:12 @4) 11.0 km (5:26 / km) +35m 5:21 / km
ahr:138 max:164 slept:8.0 weight:154lbs shoes: Adidas Boston

to Victory Field with Kseniya and 5 km on the track in 21:04 (156, 158, 158, 160, 161). Did not feel speed in my legs. Cold wind, chilly day (44F)

Friday Mar 20, 2009 #

trail run intervals (2 x 3.1 / 1km) 1:09:50 intensity: (38:40 @2) + (9:00 @3) + (17:40 @4) + (4:30 @5) 12.4 km (5:38 / km) +150m 5:19 / km
ahr:142 max:168 shoes: Adidas Supernova Light 6

ran T-intervals with Daniel as a pacer in FP: 12:51 (162), 13:01 (161) - felt tough.

hiking (ROGAINE training) 33:30 [1] 4.0 mi (8:23 / mi) +20m 8:15 / mi
shoes: Puma - Narabota XC Brown

commute

Wednesday Mar 18, 2009 #

trail run intervals (15x30/30) 40:30 intensity: (9:43 @2) + (28:47 @3) + (2:00 @4) 8.2 km (4:56 / km) +135m 4:34 / km
ahr:148 max:160 slept:6.5 weight:155lbs shoes: Puma - Narabota XC Brown

2 long horse loops in FP - second loop ran as 30 / 30 sec. Great weather, legs are still not 100%: 15:28 (145), 14:24 (153)

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

Tuesday Mar 17, 2009 #

trail run tempo (easy-T) 55:47 intensity: (10:17 @2) + (37:25 @3) + (8:05 @4) 11.8 km (4:44 / km) +160m 4:26 / km
ahr:149 max:162 slept:9.5 weight:156lbs shoes: Asics DS Trainer IX

5 loops in Forest park - nice day for running, legs felt somewhat tired (quads): 8:41 (146), 8:25 (150), 8:20 (152), 7:57 (155), 7:52 (158)

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

Monday Mar 16, 2009 #

road run warm up/down (commute) 6:30 [2] 1.2 km (5:25 / km) +15m 5:06 / km
slept:8.5 weight:157lbs shoes: Asics Gel-Kahana trail

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

Sunday Mar 15, 2009 #

trail run 1:00:30 intensity: (18:44 @1) + (34:24 @2) + (7:22 @3) 8.0 km (7:34 / km) +200m 6:43 / km
ahr:122 max:155 slept:9.0 weight:154lbs shoes: Puma - Narabota XC Brown

Ran with Z-man, Kseniya and Valeriy at High Mountain Prk in NJ. Easy run, nice terrain. Felt good. finished with drills 5x50m. Went to banya afterwards.
C • Banya? Did you find one clo... 9

Saturday Mar 14, 2009 #

forest run (shadowing) 1:09:41 intensity: (10:34 @1) + (52:34 @2) + (6:33 @3) *** 7.0 km (9:57 / km) +220m 8:36 / km
ahr:126 max:155 spiked:17/19c slept:5.5 weight:154lbs shoes: Puma - Narabota XC Green

Shadowing Kseniya in Lewis Morris - Jackie Hollow. time includes warm up for 13 min. Legs are tired; I need a day off soon.

Friday Mar 13, 2009 #

road run intervals (T-4x1000/200) 58:10 intensity: (18:49 @2) + (25:23 @3) + (6:56 @4) + (7:02 @5) 12.0 km (4:51 / km) +60m 4:44 / km
ahr:149 max:170 slept:7.0 weight:154lbs shoes: Adidas Boston

to Victory Field + 4 x 1000 / 200 + back home:
4:07 - 162 - 169
4:00 - 162 - 170
4:05 - 160 - 167
4:07 - 160 - 167
Legs felt a little bit tired; cold day ~ 34F

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

Thursday Mar 12, 2009 #

trail run 57:02 intensity: (14:19 @2) + (31:02 @3) + (8:01 @4) + (3:40 @5) 11.8 km (4:50 / km) +165m 4:31 / km
ahr:154 max:167 slept:6.5 weight:154lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park: 8:51 (151), 8:33 (154), 8:20 (157), 8:01 (160), 9:00 (153). Last loop was 9 x 20 sec / 40sec. Cool day, I was overdressed a little. R. hip is a factor.

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

Wednesday Mar 11, 2009 #

road run 55:55 intensity: (6:30 @2) + (49:25 @3) 10.6 km (5:17 / km) +95m 5:03 / km
slept:11.5 weight:155lbs shoes: Asics Gel-Kahana trail

stretching warm up/down (legs and back) 20:00 [0]

Tuesday Mar 10, 2009 #

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

Sunday Mar 8, 2009 #

trail run (easy) 40:52 [2] 7.3 km (5:36 / km) +135m 5:07 / km
ahr:136 max:151 slept:4.0 weight:154lbs shoes: Puma - Narabota XC Green

very easy jog with Valeriy in Forest Park - did not feel like running today at all after 2 previous harder sessions and heavy partying last night - 66F out :)

Saturday Mar 7, 2009 #

trail run tempo 53:59 intensity: (11:26 @2) + (14:28 @3) + (28:05 @4) 11.6 km (4:39 / km) +200m 4:17 / km
ahr:154 max:168 slept:8.5 weight:153lbs shoes: Puma Sierra Trail II - Black

3 long horse loops in Forest Park: 14:28 (154), 14:04 (158), 14:03 (160) - felt great, R. hip is bothering me for last 4 month, need to get a close look at this... Warm day - started ~ 66F finished ~55F, as clouds rolled in.

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

Friday Mar 6, 2009 #

road run intervals 1:03:15 intensity: (12:19 @1) + (20:54 @2) + (15:32 @3) + (14:30 @4) 12.0 km (5:16 / km) +50m 5:10 / km
ahr:139 max:164 slept:8.0 weight:158lbs shoes: Adidas Boston

ran with Z-man to Victory Field and I did some mild intervals -13x300/100 (62-68) - felt good but harder then I expected. Calves are tight afterwards despite stretching. lower back was somewhat shaky in the beginning of intervals, better later.

stretching warm up/down (legs and back) 20:00 [0]

hiking (ROGAINE training) 33:30 [1] 4.0 km (8:23 / km) +20m 8:10 / km

Thursday Mar 5, 2009 #

road run warm up/down (commute) 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km
slept:9.0 shoes: Asics Gel-Kahana trail

Wednesday Mar 4, 2009 #

road run warm up/down 24:00 [2] 4.0 km (6:00 / km) +35m 5:45 / km
ahr:139 max:152 slept:8.0 weight:154lbs shoes: Puma - Narabota XC Brown

to victory field with backpack and skies and back home

skiing 58:00 intensity: (23:00 @1) + (35:00 @2)
ahr:131 max:154 shoes: Atomic Classic RC9

made tracks and skied on Victory Field. gorgeous day, too bad I had to go to work

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

Tuesday Mar 3, 2009 #

strength workout (circuit) 24:00 [1]
slept:8.0 weight:156lbs

Monday Mar 2, 2009 #

strength workout warm up/down (snow shoveling) 1:00:00 [1]

Tough workout

Sunday Mar 1, 2009 #

trail run long 1:18:41 intensity: (49:09 @2) + (29:32 @3) 14.7 km (5:21 / km) +400m 4:43 / km
ahr:148 max:170 slept:6.0 shoes: Puma - Narabota XC Green

Ran 2.5 loops in Holmdel, first loop with Vadim, then on my own - felt good running over 1" of snow. 34:09 (143), 29:32 (156), 15:00 (145). Legs felt tired after this.

Note
weight:156lbs

Russian - Turkish Banya with Vadim and Valeriy.

« Earlier | Later »