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Training Log Archive: DarthBalter

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m
	trail run	10	9:10:46	72.63	(7:35)	116.89	(4:43)	1660
	◪	8	6:50:46	28.58	(14:22)	46.0	(8:56)	1770	87 /	84c	103%
	road run	8	4:44:56	37.16	(7:40)	59.8	(4:46)	465
	cycling	4	1:56:15	25.66	(4:32)	41.3	(2:49)	310
	skiing	1	1:30:00	6.21	(14:29)	10.0	(9:00)	100
	forest run	1	1:20:00	8.08	(9:54)	13.0	(6:09)	100
	stretching	7	1:15:00
	Total	38	26:47:43	178.33		286.99		4405	87 /	84c	103%
	[1-5]	32	25:47:43
averages - sleep:7.6 weight:158.2lbs

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Saturday Dec 31, 2011 #

3 PM

◪ (sprint) 12:30 [2] ***** 1.5 km (8:20 / km) +30m 7:35 / km
spiked:9/9c shoes: Inov-8 Talon 212

Stas set a course in cliffs and I jogged it for fun, last training in this year

Friday Dec 30, 2011 #

3 PM

road run intervals (4x1000/200 T) 43:47 9.6 km (4:34 / km) +100m 4:20 / km
slept:8.0 weight:157lbs shoes: Adidas Kanadia Trail

From Valeriy's house: warm-up + 4x1000 (3:58-4:12) / 200 (~75sec rest) @ T. pace. Warmish, snow is melting fast. I felt good, no mechanical problems, fegs are fresh.

Thursday Dec 29, 2011 #

3 PM

skiing (track setting and more) 1:30:00 [1] 10.0 km (9:00 / km) +100m 8:34 / km
slept:7.0

with Valeriy and Olga Rachitskiy om a Golf Course. warm, some water, some grass.

Wednesday Dec 28, 2011 #

3 PM

forest run (snow running) 1:20:00 [3] 13.0 km (6:09 / km) +100m 5:56 / km
slept:8.0 weight:156lbs shoes: Inov-8 Talon 212

4 perimeter loops in Panderson State Park in Ohio, around golf course, over 4-5 inches of snow. Tough running, cold headwind half the loop.

Sunday Dec 25, 2011 #

12 PM

road run warm up/down 11:00 [2] 2.0 km (5:30 / km)
slept:7.0 weight:155lbs shoes: Inov8 Oroc 280

From Fisherman's parking lot to Kanawauke parking lot with Boris, Z-man and Andis. Road is fixed but still closed.

1 PM

◪ long (classic - rout choice) 1:48:30 [3] ***** 12.0 km (9:03 / km) +640m 7:08 / km
spiked:7/9c shoes: Inov8 Oroc 280

Ran the training on Surebridge I set-up yesterdays on Surebridge - till 6 was running with Andis - younger goats pulled away from the start. Course came out to be very physical due to excessive climb, and I made it harder on myself by going to the top of the hill to 7 ( and got lost shortly after this climb for about 10-12 min.) Boris and Z-man did it in 80 min, just about right time. One streamer was removed (#8) most likely by super conscious hikers.

Saturday Dec 24, 2011 #

11 AM

◪ (controls vetting and hang) 2:30:00 [2] **** 14.0 km (10:43 / km) +560m 8:56 / km
spiked:17/slept:6.0 shoes: Inov8 Oroc 280

hang controls and streamers on Rockhouse for middle training and "Classic" on Surebridge. Great views on this sunny cold day from the hilltops. Felt tired for last 30min., walked up-hill, in blueberry and rocks but survived without GU.
Great evening dinner and cards with Boris, Kat, Sergei and Ksenya.

Friday Dec 23, 2011 #

2 PM

trail run (easy) 1:05:48 [2] 13.2 km (4:59 / km) +230m 4:35 / km
ahr:144 max:157 slept:7.0 weight:157lbs shoes: Puma - Narabota XC Brown

2 perimeter loops in Forest Park - easy running: 29:36 (143), 28:58 (147)

3 PM

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

Thursday Dec 22, 2011 #

11 AM

road run intervals (10x400/200) 54:28 11.0 km (4:57 / km) +80m 4:47 / km
ahr:144 max:147 slept:8.0 weight:157lbs shoes: Adidas Supernova Light 6

to Victory Field + 10 x 400 @ (86-90) / 200 (83-95 rest) + back home
Super warm - short sleeves ~55F, not much wind like last time. Felt good and hard.

12 PM

stretching warm up/down (legs and back) 15:00 [3]

Tuesday Dec 20, 2011 #

12 PM

trail run tempo (easy-MP-T) 55:06 11.8 mi (4:40 / mi) +170m 4:28 / mi
ahr:150 max:168 slept:9.5 weight:156lbs shoes: Adidas Kanadia Trail

5 loops in Forest Park: 8:31 (149), 8:17 (152), 8:04 (156), 7:56 (160). 7:49 (161). Legs felt fully recovered, pushed pace last 3 loops and it felt harder then I expected. Nice and warm for this time of the year (~45F)

1 PM

stretching warm up/down (legs and back) 5:00 [0]

Sunday Dec 18, 2011 #

11 AM

trail run 1:08:36 13.0 km (5:17 / km) +205m 4:53 / km
slept:8.5 weight:157lbs shoes: Puma - Narabota XC Brown

Palisades trail from Lincoln Lookout going North and back the same way. Cold day, not too windy in the woods, sunny. felt good, almost fully recovered from yesterday's race. Went to Korean King Spa in Fort Lee with GOATS later. NY football teams suck!

Saturday Dec 17, 2011 #

7 AM

road run warm up/down 17:00 [2] 3.0 km (5:40 / km) +25m 5:26 / km
ahr:140 max:152 slept:5.5 weight:157lbs shoes: Adidas Supernova Light 6

before the road race

8 AM

Note

NYRRC Ted Corbitt 15K in Cental Park
Results

road run race (15 K ) 1:02:19 15.0 km (4:09 / km) +70m 4:04 / km
ahr:160 max:168 shoes: Adidas Supernova Light 6

15 km in Central Park, chilly morning, a little windy, but not too bad. At the start legs felt fresh, and it lasted about 3 miles, then my stride shortened and the speed suffered a little bit, but I was pushing hard all the way to the end. HR is lower then it used to be in road races last 2 - 3 years.
Mile Splits, HR ave/max
6:33 (157/166)
6:20 (162/167)
6:43 (163/166)
6:33 (161/163)
6:53 (162/164)
6:38 (160/164)
6:49 (159/163)
7:00 (160/163)
6:44 (161/163)
2:06 (163/164)
The plan was to be in a range of 61 to 64 min, so time is just about right for my current level of fitness.

C • nice run 4

Friday Dec 16, 2011 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km

to my parents place and back

Thursday Dec 15, 2011 #

11 AM

trail run (easy - MP) 52:16 11.1 km (4:43 / km) +170m 4:22 / km
ahr:150 max:163 slept:8.5 weight:157lbs shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park: 14:53 (150), 14:36 (154), 14:26 (156). Felt good, warmer day

Wednesday Dec 14, 2011 #

11 AM

trail run intervals (3x1450/350 @ T ) 58:13 11.9 km (4:54 / km) +170m 4:34 / km
ahr:146 max:169 slept:9.0 weight:157lbs shoes: Adidas Kanadia Trail

to forest park + T-intervals 3x1450 m with 30m climb / 350 m rest: 6:04 (160/167), 6:04 (159/167), 6:05 (159/168) + back home. Intervals felt just about right for T- effort. I took 24 min of warm-up to get to working mode: may be it is colder days, may be I am getting older.

Monday Dec 12, 2011 #

11 AM

cycling (commute - work) 28:15 [2] 10.8 km (2:37 / km) +65m 2:32 / km
slept:7.0 weight:157lbs

little head wind, not too cold, I was dressed just about right.

9 PM

cycling (commute-home) 28:00 [2] 10.5 km (2:40 / km) +85m 2:34 / km

a little cold

Saturday Dec 10, 2011 #

5 PM

trail run long (easy) 1:40:59 20.2 km (5:00 / km) +320m 4:38 / km
ahr:146 max:158 slept:7.0 weight:157lbs shoes: Puma - Narabota XC Brown

6 long horse loops in Forest Park: 15:47(142), 15:34 (145), 15:15 (148), 15:13 (148), 15:07 (150), 15:00 (151). In the dark, with headlamp. Minor pains and aches associated with running in cold weather - knees, r. foot, hips - on and off. Great view of a golden moon-rise.

6 PM

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

Friday Dec 9, 2011 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km
slept:9.0 weight:167lbs

to my parents place and back

Thursday Dec 8, 2011 #

11 AM

road run intervals (8x400/400) 1:01:42 12.2 km (5:03 / km) +90m 4:53 / km
ahr:140 max:165 slept:8.0 weight:157lbs shoes: Adidas Supernova Light 6

to Victory Field + 8x400/400 @ 1:29-1:32/ 2:22/2:40 + back home. Super windy, that made intervals tougher for at least 200 m. the target was 1:31 for 400 m, but it felt hard. I have not run track intervals for way too long to remember.

12 PM

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

Wednesday Dec 7, 2011 #

11 AM

trail run (easy-MP-T) 1:08:48 14.0 km (4:55 / km) +220m 4:33 / km
ahr:149 max:165 slept:7.5 weight:159lbs shoes: Puma - Narabota XC Brown

4 long horse loops in Forest Park: first it was drizzling than raining; the stronger the rain was going the faster I was running: 15:30 (147), 15:28 (147), 14:59 (151), 14:13 (157). First two loops legs felt stiff all over - calves, hamstrings and quads, but got loose later on. May be, I was a little overdressed.

12 PM

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

4 long horse loops - Splits

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

9 AM

road run warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
ahr:130 max:145 slept:6.0 shoes: Adidas Supernova Light 6

before and after road race

10 AM

road run race (5 km) 19:40 [4] 5.0 km (3:56 / km) +70m 3:41 / km
ahr:163 max:168 shoes: Adidas Supernova Light 6

Hot Chocolate 5K in Northhampton, MA - running felt felt hard most of the time, HR was lower than expected. Alex got me in last 300 m and I stayed close to her until finish. Goal was to get out of 20 min, so not too bad on that front, still lots of room for impovement

C • Challenge :) 16

1 PM

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 Oroc 280

2 PM

◪ race (Red Course) 46:32 [4] *** 7.0 km (6:39 / km) +200m 5:49 / km
spiked:12/14c shoes: Inov8 Oroc 280

good effort, even the legs were not springy after earlier road race, could have been a very clean race, but I messed up attack angle on 6, lost ~ 2.5 min there

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

11 AM

trail run warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km
slept:7.0 shoes: Inov8 Oroc 280

before and between sprints

◪ race (Short Sprint) 17:32 [5] *** 2.5 km (7:01 / km) +80m 6:03 / km
spiked:11/13c shoes: Inov8 Oroc 280

Navigation was not that difficult but I had issues with map and lost ~ 1.5 min - a lot for sprint

12 PM

◪ race (Long Sprint) 27:01 [5] *** 3.5 km (7:43 / km) +90m 6:50 / km
spiked:14/18c shoes: Inov8 Oroc 280

stopped short on 7: I was in the circle and did not see the feature in shadows (rock cluster), bad rout to 15 lost at least 1.5 min in green, sloppy on 14 ~30 sec.

1 PM

◪ race (Sprint - Chase) 23:41 [5] *** 3.5 km (6:46 / km) +90m 6:00 / km
spiked:14/17c shoes: Inov8 Oroc 280

closer to leaders but still lost ~ 2.5 min, most of it on a very bad exit from 4 (`1.5min)

2 PM

◪ (hanging controls) 25:00 [1] **** 2.0 km (12:30 / km) +80m 10:25 / km
spiked:3/4c shoes: Inov8 Oroc 280

hanging controls for the night-o at Mt. Tom with Ali and Boris

Short Sprint - Splits

Long Sprint - Splits

Final Sprint - Splits

Thursday Dec 1, 2011 #

11 AM

trail run hills (6x360/400 uphill) 55:00 10.0 km (5:30 / km) +150m 5:07 / km
ahr:141 max:166 slept:8.0 weight:168lbs shoes: Adidas Supernova Light 6

to Forest Park and then 6x360/400 uphill (17 m climb): 1:48, 1:43, 1:41, 1:40, 1:43, 1:42. Average rest ~2:35. Cool day, tons of sunlight.

12 PM

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

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