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Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  cycling37 22:36:21 322.9(4:12) 519.65(2:37) 2525
  ◪1 5:30:00 17.09(19:19) 27.5(12:00) 70011 /11c100%
  trail run1 53:23 6.59(8:06) 10.6(5:02) 135
  road run1 53:15 6.15(8:39) 9.9(5:23) 55
  stretching2 20:00
  swimming1 6:00 0.12(48:17) 0.2(30:00)
  Total43 30:18:59 352.85 567.85 341511 /11c100%
  [1-5]41 29:58:59
averages - sleep:7 weight:152.2lbs

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Tuesday Aug 31, 2010 #

10 AM

cycling (commute - work) 25:13 intensity: (1:05 @1) + (13:28 @2) + (10:40 @3) 10.5 km (2:24 / km) +50m 2:21 / km
ahr:140 max:157 slept:10.0 weight:153lbs

9 PM

cycling (commute - home) 22:50 intensity: (9:10 @2) + (10:25 @3) + (2:45 @4) + (30 @5) 10.4 km (2:12 / km) +70m 2:07 / km
ahr:146 max:170

Hot, pushed hard to stay ahead of traffic.

Monday Aug 30, 2010 #

10 AM

cycling (commute - work) 27:20 [2] 11.0 km (2:29 / km) +50m 2:26 / km
ahr:144 max:157 slept:7.5 weight:154lbs

7 PM

cycling (commute - home) 24:15 [3] 10.4 km (2:20 / km) +70m 2:15 / km

new, slightly shorter rout

Saturday Aug 28, 2010 #

2 AM

cycling (commute - home) 1:14:38 [2] 30.0 km (2:29 / km) +100m 2:27 / km

from easy-rider's place in Bay Ridge, Brooklyn to Kew Gardens, Queens.
After bike maintenance part 2: Dmitriy changed 2 front chain-rings, cassette (from slow 105 to fast set dura-ace), new chain (dura-ace), two new sprockets in the back dérailleur; we were able to remove crank set, but did not get to that set of bearings. The ride was super smooth, no squeaking noses, no skipping chain. I felt quite tired at the end.
C • man! I did not know that j... 3
C • Dura-ace? 2
C • So it this your bike.. 39

Friday Aug 27, 2010 #

10 AM

cycling (commute - work) 1:02:27 [2] 25.7 km (2:26 / km) +55m 2:24 / km
ahr:138 max:157 slept:6.0

to Ave U in Brooklyn
7 PM

cycling (commute) 55:00 [1] 14.5 km (3:48 / km) +20m 3:46 / km

exploring Brooklyn - Conney Island, Bay Ridge.
8 PM

cycling 15:00 [1] 5.0 km (3:00 / km) +10m 2:58 / km

exploring Fort Hamilton area

Thursday Aug 26, 2010 #

10 AM

cycling (commute - work) 31:20 [2] 11.5 km (2:43 / km) +85m 2:38 / km
slept:7.5 weight:152lbs

8 PM

cycling (commute - home) 28:20 [2] 10.7 km (2:39 / km) +85m 2:33 / km

C • Your services are required... 13

Tuesday Aug 24, 2010 #

9 AM

cycling (commute - work) 27:00 [2] 10.7 km (2:31 / km) +55m 2:28 / km
slept:6.5 weight:153lbs

wind helped, nice and breezy - 64F
7 PM

cycling (commute - home) 31:30 [2] 10.7 km (2:57 / km) +85m 2:50 / km

light drizzle and a lot of cars on the road, need to change skipping chain

Monday Aug 23, 2010 #

9 PM

road run 53:15 intensity: (27:40 @2) + (22:35 @3) + (3:00 @4) 9.9 km (5:23 / km) +55m 5:14 / km
ahr:140 max:163 slept:8.0 weight:153lbs shoes: Adidas Boston

to Victory Field + some loops on the track and back, testing ROGAINE light as well. @ 7 min/mile L. hamstring let me know who is the boss, so I reduced the speed, but before that I felt great and well rested and fit.
With high humidity like today there is no real advantage to use full power on my light, water molecules in the air reflect it back and visibility is the same as on low light. I am yet to test this full power on real crisp, clear air.

Friday Aug 20, 2010 #

10 AM

cycling (commute - work) 1:11:18 [3] 26.5 km (2:41 / km) +80m 2:39 / km
slept:6.0 weight:151lbs

to Brooklyn, Ave. U, passed Classic.
7 PM

cycling (commute - home) 1:05:30 intensity: (50:00 @2) + (15:30 @3) 25.6 km (2:34 / km) +105m 2:30 / km
ahr:128 max:150

back home via Belt - Woodhaven

Thursday Aug 19, 2010 #

10 AM

cycling (commute - work) 28:40 [2] 10.8 km (2:39 / km) +55m 2:35 / km
slept:9.0 weight:151lbs

8 PM

cycling (commute - home) 26:04 [3] 10.7 km (2:26 / km) +85m 2:21 / km

nice push up hills

Tuesday Aug 17, 2010 #

10 AM

cycling (commute - work) 27:20 [2] 10.7 km (2:33 / km) +55m 2:29 / km
slept:7.5 weight:152lbs

super humid
8 PM

cycling (commute - home) 28:20 [2] 10.7 km (2:39 / km) +85m 2:33 / km

humid

Monday Aug 16, 2010 #

9 AM

stretching (back) 10:00 [0]
slept:8.0 weight:152lbs

10 AM

cycling (commute - work) 27:17 [2] 10.7 km (2:33 / km) +55m 2:29 / km

9 PM

cycling (commute - home) 28:13 [2] 10.7 km (2:38 / km) +85m 2:32 / km

after rain

Sunday Aug 15, 2010 #

6 PM

trail run (easy) 53:23 intensity: (20:40 @2) + (32:43 @3) 10.6 km (5:02 / km) +135m 4:44 / km
ahr:144 max:159 slept:8.5 weight:152lbs shoes: Adidas Kanadia Trail

first running training after ROGAINE. I felt a little off balance, but no mechanical issues to speak of. More running coming week.
7 PM

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

Saturday Aug 14, 2010 #

12 PM

cycling (commute) 44:20 [2] 16.0 km (2:46 / km) +25m 2:45 / km
slept:8.0 weight:152lbs

to my sister's house in LI, new route, some extra distance
10 PM

cycling (commute - home) 37:42 [2] 14.8 km (2:33 / km) +55m 2:30 / km

back home from LI

Friday Aug 13, 2010 #

10 AM

cycling (commute - work) 1:08:15 [2] 29.0 km (2:21 / km) +80m 2:19 / km
slept:6.0 weight:152lbs

to Brooklyn, Ave U.
11 PM

cycling (commute - home) 45:00 [2] 17.0 km (2:39 / km) +105m 2:34 / km

from Chinatown to Kew Gardens

Thursday Aug 12, 2010 #

10 AM

cycling (commute - work) 24:14 [3] 10.7 km (2:16 / km) +55m 2:12 / km
slept:5.5

7 PM

cycling (commute - home) 26:24 [2] 10.7 km (2:28 / km) +85m 2:22 / km

Wednesday Aug 11, 2010 #

11 AM

cycling (commute - work) 26:15 [2] 10.7 km (2:27 / km) +55m 2:24 / km
slept:5.0 weight:152lbs

6 PM

cycling (commute - home) 29:00 [2] 10.7 km (2:43 / km) +85m 2:36 / km

into wind

Tuesday Aug 10, 2010 #

10 AM

cycling (commute - work) 24:56 [3] 10.7 km (2:20 / km) +55m 2:16 / km
slept:8.0

9 PM

cycling (commute - home) 30:00 [3] 11.0 km (2:44 / km) +85m 2:38 / km

short stop at Home Depot for grease

Monday Aug 9, 2010 #

11 AM

cycling (commute - work) 26:25 [3] 10.7 km (2:28 / km) +55m 2:24 / km
ahr:130 max:160 slept:8.0 weight:152lbs

7 PM

cycling (commute - home) 26:15 [3] 10.7 km (2:27 / km) +85m 2:22 / km

Sunday Aug 8, 2010 #

swimming (2x100) 6:00 [1] 0.2 km (30:00 / km)

Great water in lakes in Harriman SP
C • and orienteering? 20

Saturday Aug 7, 2010 #

cycling warm up/down (commute) 28:00 [2] 10.0 km (2:48 / km) +60m 2:43 / km
slept:8.5 weight:152lbs

to my parents and back
8 AM

Note

5 miler Team Championship NYRRC - Central Park:
http://www.nyrr.org/races/2010/r0807x00.asp

Friday Aug 6, 2010 #

7 AM

cycling (commute - work) 47:30 [2] 10.1 mi (4:42 / mi) +80m 4:35 / mi
slept:7.0 weight:152lbs

to Franklyn Street in Downtown Manhattan.
11 AM

cycling (commute - work) 48:11 [2] 10.5 mi (4:35 / mi) +80m 4:29 / mi
ahr:130 max:150

to Ave U in Brooklyn via Brooklyn Bridge, Flatbush Ave., Prospect Park, Ocean Pkway.
7 PM

cycling (commute - home) 1:08:24 [2] 25.5 km (2:41 / km) +55m 2:39 / km

back home - side and head wind

Thursday Aug 5, 2010 #

6 AM

Note
slept:7.0 weight:154lbs (injured)

Time to have some damage report: by day 4 all muscles recovered and feet swelling is gone. L hamstring definitely received additional damage during ROGAINE, nothing fatal, most likely stretching and massage shell take care of it in next 10 days. Last time, when I pulled R. hamstring it took 3 weeks to recover. Some small blisters on toes are cured by now, only one real bad blister on a ball of R. foot was 2x1 in. and still healing. Blister was caused by a pair of shoes I retired after ROGAINE, no future notes needed.
Went over our ROGAINE from strategic point of view: First half was close to perfect, adjustments made on a course were the right ones. Second part did not look as good - long leg from 38 to 37 was a mistake - too much time - a lot of distance and abuse of the body.
C • Try compression on that ham... 6
7 PM

cycling (commute - home) 27:55 [2] 10.8 km (2:35 / km) +85m 2:29 / km
ahr:126 max:148

Sunday Aug 1, 2010 #

6 AM

◪ race (ROGAINE) 5:30:00 [2] ** 27.5 km (12:00 / km) +700m 10:39 / km
spiked:11/11c slept:0.0 weight:150lbs shoes: Puma - Narabota XC Brown

Part 2 of the CNYO ROGAINE - felt OK for most of it but had some stomach issues around 9 AM, we finished running last 1.5 km up steep hill to the camp just for the sake of it. (still had 20 min to spare)
C • fast pace! man, you were e... 12

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