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Training Log Archive: DarthBalter

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  ◪4 18:38:15 57.79(19:21) 93.0(12:01) 261074 /77c96%
  cycling27 15:45:17 245.84(3:51) 395.64(2:23) 1840
  road run7 3:28:03 27.97(7:26) 45.01(4:37) 200
  trail run3 2:03:31 13.67(9:02) 22.0(5:37) 600
  Total41 39:55:06 345.27(6:56) 555.65(4:19) 525074 /77c96%
averages - sleep:6.9 weight:152.7lbs

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Saturday Jul 31, 2010 #

Event: 2010 US Rogaining Championships
 
12 PM

◪ race (ROGAINE) 17:05:00 [2] ** 78.0 km (13:08 / km) +2180m 11:32 / km
spiked:37/34c slept:6.5 weight:154lbs shoes: Asics Gel-Kayano-XII-2006

started at ~ 6 km/hour, then after 2 hours I pulled L. Hamstring hard during the fall, after that we mostly walked for next 3 hours, while I was limping hard and heaving various cramp issues with unbalanced body. Took pain killers at the first water brake, and in about 30 min after that I was close to 100% again, pushing pace hard. the drawback was that pain killer I took messed up my stomach, and I felt it to end of the race. We stuck to Game plan of doing 70+km loop first, that brought us back to camp ~ 5 AM. Note: I definitely need hard food with me after ~8 hours. Took 1 hour brake in the camp.

Wednesday Jul 28, 2010 #

10 AM

cycling (commute - work) 28:53 [2] 10.8 km (2:40 / km) +55m 2:36 / km
slept:8.0 weight:154lbs

into head wind, easy effort watching hamstring
C • mystery goat in woods 3

Monday Jul 26, 2010 #

Note
slept:7.5 weight:153lbs (injured)

Left hamstring is still tight, definitely some small damage was done during the race.
C • fcuk! 10

Saturday Jul 24, 2010 #

6 AM

road run warm up/down 32:30 [2] 6.5 km (5:00 / km) +20m 4:55 / km
slept:5.0 weight:152lbs shoes: Adidas Supernova Light 6

to the start of Queens half Marathon in Flashing Medows.
7 AM

Note

Queens Half-Marathon:http://www.nyrr.org/races/2010/hms/queens_reg.asp

road run race 58:30 [4] 8.0 mi (7:19 / mi) +25m 7:15 / mi
ahr:162 max:171 (injured) shoes: Adidas Supernova Light 6

felt very good for first 3 miles, at mile 4 I felt some tightness in left hamstring, by mile 8 I was done, walked to the finish to chear for Alan and Andis. Very warm and super humid.

Friday Jul 23, 2010 #

10 AM

cycling (commute - work) 1:01:15 intensity: (6:10 @1) + (48:00 @2) + (7:05 @3) 25.4 km (2:25 / km) +65m 2:23 / km
ahr:131 max:153 slept:5.0 weight:152lbs

to Brooklyn Ave U
7 PM

cycling (commute - home) 1:02:05 intensity: (16:05 @1) + (45:10 @2) + (50 @3) 25.4 km (2:27 / km) +95m 2:24 / km
ahr:122 max:147

Thursday Jul 22, 2010 #

10 AM

cycling (commute - work) 32:28 [2] 10.8 km (3:00 / km) +55m 2:56 / km
slept:8.0 weight:152lbs

very easy today, strong head wind
11 PM

cycling (commute - home) 25:05 [2] 10.8 km (2:19 / km) +85m 2:14 / km

Wednesday Jul 21, 2010 #

10 AM

cycling 28:08 intensity: (2:20 @1) + (20:20 @2) + (5:28 @3) 10.8 km (2:36 / km) +55m 2:32 / km
ahr:133 max:152 slept:8.0 weight:153lbs

the heat wave continues
7 PM

cycling (commute - home) 23:35 [3] 10.8 km (2:11 / km) +85m 2:06 / km
ahr:143 max:160

wind helped

Tuesday Jul 20, 2010 #

10 AM

cycling (commute - work) 25:15 intensity: (1:55 @1) + (16:35 @2) + (6:45 @3) 10.8 km (2:20 / km) +55m 2:17 / km
ahr:135 max:155 slept:8.0 weight:152lbs

7 PM

cycling (commute - home) 25:50 intensity: (2:55 @1) + (19:30 @2) + (3:25 @3) 10.8 km (2:24 / km) +85m 2:18 / km
ahr:131 max:152

Monday Jul 19, 2010 #

11 AM

cycling 26:15 intensity: (2:50 @1) + (14:25 @2) + (9:00 @3) 10.8 km (2:26 / km) +55m 2:22 / km
ahr:136 max:161 slept:7.5 weight:152lbs

10 PM

cycling (commute - home) 25:25 intensity: (2:15 @1) + (17:00 @2) + (6:10 @3) 10.8 km (2:21 / km) +85m 2:16 / km
ahr:134 max:159

Sunday Jul 18, 2010 #

11 AM

trail run long 1:35:00 intensity: (18:00 @2) + (1:00:00 @3) + (17:00 @4) 17.0 km (5:35 / km) +550m 4:49 / km
slept:7.5

1 long loop in Lewis Morris Park. Started with Z-man, Sergey Fedorov, and Speedy. they pulled away quickly, since my legs felt stiff in the beginning, As I warmed up and pushed harder - felt goog for the heat (~90+). No mechanical problems to speak of.

Saturday Jul 17, 2010 #

road run warm up/down 20:00 [2] 4.0 km (5:00 / km) +25m 4:51 / km
slept:3.0 shoes: Adidas Supernova Light 6

before and after the road race in Central Park
9 AM

Note

4 miler in Central Park results:
http://web5.nyrrc.org/cgi-bin/htmlos.cgi/26156.1.5...

road run race (4 miler ) 25:26 [5] 4.0 mi (6:22 / mi) +35m 6:11 / mi
shoes: Adidas Supernova Light 6

Pushed hard today, it was ~78F and humid - did not effect me much. Mile splits: 6:08, 6:12, 6:47, 6:19. Club point race, all top guns present - finished 240-th.
C • Good job! 6

Friday Jul 16, 2010 #

10 AM

cycling (commute - work) 1:04:20 [2] 25.4 km (2:32 / km) +65m 2:30 / km
slept:10.0 weight:152lbs

to Brooklyn Ave U
8 PM

cycling (commute - home) 59:45 [2] 25.4 km (2:21 / km) +85m 2:19 / km

Thursday Jul 15, 2010 #

10 AM

cycling (commute - work) 28:20 [3] 10.78 km (2:38 / km) +55m 2:34 / km
slept:4.0

7 PM

cycling (commute - home) 28:48 [2] 10.8 km (2:40 / km) +85m 2:34 / km

Tuesday Jul 13, 2010 #

3 AM

cycling (commute - home) 28:45 [2] 11.2 km (2:34 / km) +90m 2:28 / km

easy
10 AM

cycling (commute - work) 24:00 [2] 10.8 mi (2:13 / mi) +55m 2:11 / mi
ahr:139 max:162 slept:5.5 weight:153lbs

wind helped
8 PM

cycling (commute - home) 25:10 [2] 10.8 mi (2:20 / mi)

Monday Jul 12, 2010 #

10 AM

cycling (commute - work) 28:28 [3] 10.8 km (2:38 / km) +55m 2:34 / km
ahr:132 max:152 slept:7.5 weight:153lbs

Saturday Jul 10, 2010 #

8 AM

road run warm up/down 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km
slept:7.5 shoes: Adidas Supernova Light 6

before and after road race
9 AM

Note

10 km Dash and Splash in Central Park - results:
http://web6.nyrrc.org/cgi-bin/htmlos.exe/9855.1.69...

road run race 41:37 [5] 10.0 km (4:10 / km) +65m 4:02 / km
shoes: Adidas Supernova Light 6

never pushed too hard, and still ran out of gas with 300m to go. Need to do more tempo work.
C • Run more :) 6

Friday Jul 9, 2010 #

4 AM

cycling (commute - home) 30:30 [2] 10.8 km (2:49 / km) +85m 2:43 / km

with i1 calibrator
10 AM

cycling (commute - work) 1:08:20 intensity: (3:05 @1) + (47:30 @2) + (17:45 @3) 27.2 km (2:31 / km) +60m 2:29 / km
ahr:136 max:155 slept:3.0 weight:152lbs

to Brooklyn Avenue U &W4 via Woodhaven - Shore and Belt
5 PM

cycling (commute - home) 1:06:55 intensity: (6:35 @1) + (49:00 @2) + (11:20 @3) 26.5 km (2:32 / km) +95m 2:29 / km

back home - better wind direction

Thursday Jul 8, 2010 #

10 AM

cycling (commute - work) 26:40 [2] 10.8 km (2:28 / km) +55m 2:24 / km
slept:8.0 weight:153lbs

a little cooler today ~83F

Wednesday Jul 7, 2010 #

11 AM

cycling (commute - work) 24:20 [3] 10.8 km (2:15 / km) +55m 2:12 / km
slept:7.0 weight:153lbs

the heat wave is in NY, a little better today, only 93F
11 PM

cycling (commute - home) 25:17 [2] 10.8 km (2:20 / km) +85m 2:15 / km

Tuesday Jul 6, 2010 #

11 AM

cycling (commute - work) 26:11 [4] 10.8 km (2:25 / km) +55m 2:22 / km
slept:8.0 weight:154lbs

hot ~95F, hard to inhale this air.
C • Welcome back to 'hell's kitchen' :) 2
8 PM

cycling (commute - home) 25:14 [3] 10.8 km (2:20 / km) +85m 2:15 / km

some areas were hotter than others

Monday Jul 5, 2010 #

Note
slept:8.0

Back to NYC from Calgary

Sunday Jul 4, 2010 #

8 AM

road run warm up/down 10:00 [3] 2.0 km (5:00 / km)
slept:7.5 shoes: Puma - Narabota XC Brown

before the sprint
9 AM

◪ race (sprint M-45+) 14:24 [5] *** 3.0 km (4:48 / km) +70m 4:18 / km
spiked:17/17c shoes: Puma - Narabota XC Brown

all out effort, felt great, no more than 10 sec lost, 7-th place on the course - fastest by Brent - 12:56

Sprint - Course 6 - Splits

Saturday Jul 3, 2010 #

8 AM

trail run warm up/down 18:00 [3] 3.0 km (6:00 / km) +50m 5:32 / km
slept:7.5 shoes: OLWAY Tiger 2004

before the race
9 AM

◪ race (Long M45+) 49:36 [5] *** 8.0 km (6:12 / km) +230m 5:25 / km
spiked:11/13c shoes: OLWAY Tiger 2004

Good race, less then a min. of mistakes in total, full effort most of the time, Sergey was 47:24

Long - Course 7 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships
 
8 AM

trail run warm up/down 10:31 [2] 2.0 km (5:16 / km)
ahr:133 max:156 slept:7.0 shoes: OLWAY Tiger 2004

Super nice venue, on the side of open hill, beautiful pine forest - fast and open. Lots of work ahead. for now mind is on the race.
9 AM

◪ race (Middle M45+) 29:15 intensity: (2:00 @2) + (3:02 @3) + (8:58 @4) + (15:15 @5) **** 4.0 km (7:19 / km) +130m 6:17 / km
ahr:163 max:179 spiked:9/13c shoes: OLWAY Tiger 2004

started OK, then had 3 controls in a row messed up - 1.5 min on 5 - parallel error, 2 min on 6 - unmapped trail - shell read mappers notes carefully, 20 sec on 7 - directional error. pushed hard after that but the game was over - Sergey was 24:45.

Middle - Course 7 - Splits

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