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Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  skiing6 8:44:44 89.66(5:51) 144.3(3:38) 2710
  trail run9 6:11:18 43.5(8:32) 70.0(5:18) 1265
  ◪3 2:53:09 13.05(13:16) 21.0(8:15) 91043 /55c78%
  road run4 2:22:30 17.34(8:13) 27.9(5:06) 385
  stretching7 1:10:00
  strength workout1 25:00
  Total30 21:46:41 163.55 263.2 527043 /55c78%
  [1-5]24 20:48:38
averages - sleep:7.5 weight:161.5lbs

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Saturday Mar 29, 2014 #

1 PM

trail run (easy) 52:36 intensity: (3 @0) + (3:00 @1) + (37:14 @2) + (12:19 @3) 9.5 km (5:32 / km) +170m 5:05 / km
ahr:140 max:182 shoes: Asics Gel DS Trainer 16

1.5 perimeter loop in Forest Park in driving cold rain.

Thursday Mar 27, 2014 #

9 AM

trail run (easy - MP-T) 47:40 intensity: (3:17 @2) + (30:25 @3) + (13:58 @4) 10.0 km (4:46 / km) +140m 4:27 / km
ahr:152 max:162 slept:7.5 weight:162lbs shoes: Asics Gel DS Trainer 16

4 loops in Forest Park on a cold! (26F) morning: 8:26 (151), 8:20 (155), 8:18 (157), 8:25 (157). felt some discomfort in Left knee. Legs are fully recovered. Still in full winter running gear, I was ready to store it away last week.
10 AM

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

Sunday Mar 23, 2014 #

road run warm up/down 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
slept:8.0 shoes: Inov-8 Talon 212 (2013)

before and after the sprint with Fedorov
10 AM

◪ race (Sprint) 20:55 [4] **** 4.0 km (5:14 / km) +95m 4:40 / km
spiked:18/21c shoes: Inov-8 Talon 212 (2013)

First grabbed F21 control descriptions, then realized I am running M21 course - changed descriptions (my fault not being prepared). 2 big mistakes and sluggish navigation at times. Excellent venue and course, one of the better sprint courses in recent history.

Sprint Blue - Splits

Saturday Mar 22, 2014 #

10 AM

trail run warm up/down (+ stretching) 25:50 intensity: (12:13 @1) + (10:37 @2) + (3:00 @3) 4.0 km (6:28 / km) +100m 5:44 / km
ahr:120 max:149 slept:8.0 shoes: Inov8 OROC280 (2012)

Start was delayed, a little bit of extra running around, nice views.
11 AM

◪ race (Long - Red Course) 1:21:02 intensity: (4:42 @2) + (46:03 @3) + (30:17 @4) *** 11.0 km (7:22 / km) +415m 6:12 / km
ahr:153 max:162 spiked:13/14c shoes: Inov8 OROC280 (2012)

Long Red Course at Team Trials. Clean run, may be 1-.1.5 min hesitations and small rout mistakes. HR is very low, must be the sign that I did not recover from yesterday's race.

Long red - Splits

Friday Mar 21, 2014 #

Event: Run Black Diamond
 
2 PM

trail run (+ stretching) 22:30 [2] 3.0 km (7:30 / km) +150m 6:00 / km
slept:5.0 shoes: Inov-8 Talon 212 (2013)

to the start and some more with Fedorov.
3 PM

◪ race (Middle - Red) 1:11:12 [4] **** 6.0 km (11:52 / km) +400m 8:54 / km
spiked:12/20c shoes: Inov-8 Talon 212 (2013)

Way too physical and somewhat green in the middle, more than 2 min on 1, bad slide on my way to 2, walking all the way to 3 but clean, caught up to stillhungry man, walking most of the way to 4, was low on 5 and too many unmapped trails - 2 min, almost missed 6 - 30 sec, high rout on 8 - that was another minute, had to stop; 30 sec on 9 - being too high, bad execution on 11 again too high -more than 1 min, ran off the map on 17 - 4+ min. I had difficulty reading and comprahanding the map on a run.

Middle Red - Splits

Wednesday Mar 19, 2014 #

9 AM

trail run (easy - MP) 38:34 intensity: (5:57 @2) + (32:37 @3) 7.8 km (4:57 / km) +130m 4:34 / km
ahr:146 max:157 slept:8.0 weight:161lbs shoes: Adidas Adizero Adios 2

2 long horse loops in Forest Park: 15:11 (147), 14:58 (150). Cool morning (34F), legs are OK, could push the pace if needed.
10 AM

stretching warm up/down (Back and legs) 12:00 [0]

Tuesday Mar 18, 2014 #

9 AM

trail run (easy) 51:20 intensity: (6:00 @2) + (44:40 @3) + (40 @4) 10.0 km (5:08 / km) +150m 4:47 / km
ahr:147 max:159 slept:8.0 weight:162lbs shoes: Asics Gel DS Trainer 16

1.5 perimeter loops in Forest Park. Still below freezing (~27F), snow all melted away. Legs felt good, some regular these days pains.
10 AM

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

Saturday Mar 15, 2014 #

12 PM

trail run (easy) 40:30 [2] 7.0 km (5:47 / km) +120m 5:20 / km
slept:8.0 weight:161lbs shoes: Asics Gel DS Trainer 16

Easy run in Forest Park with Z-man, mostly new soft trails

Friday Mar 14, 2014 #

5 PM

trail run tempo (easy - MP-T) 37:20 intensity: (3:29 @2) + (23:09 @3) + (10:42 @4) 7.8 km (4:47 / km) +130m 4:25 / km
ahr:152 max:164 slept:10.0 weight:160lbs shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park, cold wind made me run faster then planned: 14:38(153), 14:29 (156). Legs felt good.

Thursday Mar 13, 2014 #

9 AM

strength workout (circuit) 25:00 [1]
slept:7.5 weight:161lbs

Legs and upper body + back stretching

Wednesday Mar 12, 2014 #

9 AM

trail run (easy) 54:58 intensity: (9:08 @2) + (45:50 @3) 10.9 km (5:03 / km) +175m 4:40 / km
ahr:144 max:155 slept:7.0 weight:163lbs shoes: Adidas Adizero Adios 2

Snow and ice mostly melted in Forest Park, time for some horse trail running. 3 long loops: 15:23 (147), 15:26 (147), 15:27(148). Calves got tight on loop 2, and tighten even more after the run, despite stretching.
10 AM

stretching (Back and legs) 10:00 [0]

Sunday Mar 9, 2014 #

12 AM

skiing (skating style) 48:34 intensity: (3:17 @1) + (25:44 @2) + (19:25 @3) + (8 @4) 12.0 km (4:03 / km) +250m 3:40 / km
ahr:139 max:157 shoes: Atomic WC Skating

After 25 min rest and food, went for closing session of this skiing season, Andis started to pull away, 12 km was just about right for me.
10 AM

skiing (skating style) 1:24:12 intensity: (2:25 @1) + (31:45 @2) + (50:02 @3) 21.5 mi (3:55 / mi) +400m 3:42 / mi
ahr:142 max:155 slept:8.5 shoes: Atomic WC Skating

Skiing in the morning at Lapland Lake with Andis. Arms are weak, but great gliding helped. Tracks got frozen overnight and mostly fresh grooming, ~25F, sunny. Skipped climbs on Karhu Polku, abd Vasa was closed for kid's races. We added Joki Latu, Sisu and Napa Piiri to get to 1 hr 20min. + then food stop.

Saturday Mar 8, 2014 #

1 PM

skiing long (skating style) 2:41:38 intensity: (6:32 @1) + (47:54 @2) + (1:32:04 @3) + (15:08 @4) 40.0 km (4:02 / km) +800m 3:40 / km
ahr:145 max:164 slept:6.0 weight:162lbs shoes: Fisher RCS skating

Skiing at Lapland lake with Andis. Great gliding conditions with ~ 40F air and colder snow, no soft spots. 2 full perimeter loops and Sisu+Napa Piiri with only stop for 5 min to GU and water. Felt great, arms are tired. Wiped out twice on downhills - Fishers have no edges to grab icy snow.

Thursday Mar 6, 2014 #

9 AM

road run (easy) 46:47 intensity: (3:23 @2) + (43:00 @3) + (24 @4) 9.2 km (5:05 / km) +140m 4:44 / km
ahr:147 max:157 slept:8.0 weight:162lbs shoes: Asics Gel DS Trainer 16

Yet another cold morning run (20F) in Forest Park, ironing Park Lane with my shoes. Calves got tight a little after this run.
10 AM

stretching warm up/down (Back) 6:00 [0]

Wednesday Mar 5, 2014 #

9 AM

road run intervals (12x30/30 + 2min) 44:45 intensity: (21 @1) + (7:16 @2) + (29:08 @3) + (8:00 @4) 9.1 km (4:55 / km) +130m 4:35 / km
ahr:148 max:165 slept:8.0 weight:161lbs shoes: Asics Gel DS Trainer 16

nice morning run, incorporated speed: 12 x 30 sec/30 sec + 2 min tempo. Speed felt good. Warmer then yesterday (~30F).
10 AM

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

Tuesday Mar 4, 2014 #

9 AM

road run (easy) 30:58 intensity: (3:00 @2) + (27:58 @3) 6.1 km (5:05 / km) +95m 4:43 / km
ahr:145 max:156 slept:7.0 weight:161lbs shoes: Asics Gel DS Trainer 16

Ran Forest Park Lane x 2 times - legs felt good on this cold morning (15F), cold for March at least. Trails are covered with ice, I give it two more weeks to melt.
10 AM

stretching (+ strength) 12:00 [1]

Sunday Mar 2, 2014 #

10 AM

skiing (skating style) 1:08:58 intensity: (1:23 @1) + (19:58 @2) + (45:45 @3) + (1:52 @4) 17.2 km (4:01 / km) +360m 3:38 / km
ahr:145 max:159 slept:8.0 shoes: Atomic WC Skating

Full perimeter loop this morning, skiing alone. Colder tracks made a liittle slower gliding than yesterday, but still around the best for this year. Had plenty of power to push up hill. Weather was changing and I felt a little cold on down hills at the end of the loop, skipped second run for the day. May be next week one more time.

Saturday Mar 1, 2014 #

1 PM

skiing long (skating style) 1:36:49 intensity: (25 @1) + (10:56 @2) + (1:01:34 @3) + (23:49 @4) + (5 @5) 24.5 km (3:57 / km) +560m 3:33 / km
ahr:151 max:166 slept:5.0 shoes: Atomic WC Skating

Skiing at LL with Speedy. Best gliding conditions this year, well groomed hard tracks, speed was high with not too much effort. Went full perimeter loop without Joki Latu + west loop without 2 climbs on Karhu Polku.
This time we are staying at Lapland Lake Tupa with Riley's, Natasha and Fedorov.
4 PM

skiing (skating style) 1:04:33 intensity: (14 @1) + (13:32 @2) + (35:12 @3) + (15:35 @4) 16.0 km (4:02 / km) +340m 3:39 / km
ahr:149 max:164 shoes: Atomic WC Skating

Skiing second session after good rest ~1 hr +, and food. Gliding is still great, power level is fine - one perimeter loop without Joki Latu. Great dinner and games after it.

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