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Training Log Archive: DarthBalter

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  trail run10 8:23:50 60.92(8:16) 98.04(5:08) 1524
  cycling10 4:46:39 66.72(4:18) 107.37(2:40) 760
  ◪2 3:16:11 15.15(12:57) 24.38(8:03) 70432 /32c100%
  road run2 1:36:39 11.81(8:11) 19.0(5:05) 130
  stretching10 1:36:00
  Total33 19:39:19 154.6 248.8 311832 /32c100%
  [1-5]23 17:56:39
averages - sleep:7.8 weight:158.9lbs

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Friday May 30, 2014 #

10 AM

trail run tempo (easy - MP-T) 47:35 intensity: (53 @1) + (17:08 @2) + (23:30 @3) + (6:04 @4) 10.0 km (4:46 / km) +140m 4:27 / km
ahr:145 max:162 slept:8.0 weight:159.5lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park: 8:47 (140), 8:25 (146), 8:06 (151), 7:46 (157). Felt sluggish at the start, and much better as it went along.
11 AM

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

Thursday May 29, 2014 #

Note

Signed up for WMOC 2014 in Brazil
12 PM

cycling (commute - worksidewind he) 27:41 intensity: (14 @0) + (6:39 @1) + (14:36 @2) + (5:28 @3) + (44 @4) 10.7 km (2:35 / km) +65m 2:31 / km
ahr:132 max:162

side wind - helping
8 PM

cycling (commute - home) 27:15 intensity: (20:00 @2) + (7:15 @3) 10.7 km (2:33 / km) +85m 2:27 / km
ahr:138 max:155

side wind, mostly slowing down. Worked up hills hard.

Wednesday May 28, 2014 #

12 PM

cycling (commute - work) 27:51 intensity: (11 @0) + (7:20 @1) + (12:21 @2) + (7:59 @3) 10.7 km (2:36 / km) +65m 2:32 / km
ahr:138 max:150 slept:7.0 weight:159lbs

side wind helping some
11 PM

cycling (commute - home) 31:03 [2] 10.7 km (2:54 / km) +85m 2:47 / km

head wind, cool ~53F

Monday May 26, 2014 #

7 PM

trail run intervals (8 x 400/200) 59:22 intensity: (4 @0) + (45 @1) + (28:22 @2) + (19:13 @3) + (7:00 @4) + (3:58 @5) 11.5 km (5:10 / km) +60m 5:02 / km
ahr:144 max:170 slept:9.0 weight:158lbs shoes: Adidas Supernova Light 6

to Victory Field + 8 x 400 / 200 at I pace (1:30-1:31 was the plan). First 6 felt "easy", last two needed more effort. Legs felt fine after warm-up and during intervals.
8 PM

stretching warm up/down (Back and legs) 8:00 [0]

Sunday May 25, 2014 #

12 PM

trail run long (easy) 1:41:46 intensity: (18 @0) + (10 @1) + (23:55 @2) + (1:12:53 @3) + (4:30 @4) 18.55 km (5:29 / km) +320m 5:03 / km
ahr:147 max:161 slept:6.0 weight:158lbs shoes: Adidas Boston

Long run in Forest Park - 3 perimeter loops on warm but comfortable sunny day (~78F). A little sluggish in the beginning but better as it went along.
2 PM

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

Friday May 23, 2014 #

10 AM

trail run 1:06:54 intensity: (15 @0) + (24 @1) + (10:31 @2) + (39:02 @3) + (16:42 @4) 14.0 km (4:47 / km) +220m 4:26 / km
ahr:150 max:165 slept:8.5 weight:158.5lbs shoes: Adidas Adizero Adios 2

4 long horse loops in Forest Park. Fresh legs, good push. Not too warm (~64F). Laps: 15:00 (146), 14:33 (150), 14:21 (154), 14:03 (159)
12 PM

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


4 long horse loops - Splits

Wednesday May 21, 2014 #

11 AM

cycling (commute - work) 27:59 intensity: (12 @0) + (6:46 @1) + (13:53 @2) + (6:40 @3) + (28 @4) 10.69 km (2:37 / km) +65m 2:32 / km
ahr:140 max:154 slept:8.5 weight:158lbs

7 PM

cycling (commute - home) 26:55 intensity: (15 @0) + (3:25 @1) + (16:30 @2) + (6:45 @3) 10.67 km (2:31 / km) +85m 2:26 / km
ahr:136 max:153

more aggressive on my side, less stopping

Tuesday May 20, 2014 #

11 AM

cycling (commute - work) 28:17 intensity: (3:32 @0) + (2:58 @1) + (12:29 @2) + (9:18 @3) 10.6 km (2:40 / km) +65m 2:35 / km
ahr:140 max:152 slept:7.0 weight:159lbs

head wind at times, otherwise nice
7 PM

cycling (commute - home) 28:10 intensity: (17 @0) + (6:34 @1) + (15:03 @2) + (6:16 @3) 10.74 km (2:37 / km) +85m 2:31 / km
ahr:131 max:156

Sunday May 18, 2014 #

Event: DVOA Tyler State Park
 
12 PM

◪ (Red Course) 1:06:30 intensity: (5:22 @1) + (12:21 @2) + (37:20 @3) + (11:27 @4) *** 9.28 km (7:10 / km) +164m 6:35 / km
ahr:146 max:163 spiked:10/14c slept:7.0 shoes: Salomon S-Lab Fellcross 2

Map has changed in 10 years a lot, some controls (#2, 5, 12) were misplaced 50-100 m off. #11 area suffered some massive wind damage, roads disappeared. Other than that and thorny vegetation, I managed to enjoy it.
Map

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
shoes: Salomon S-Lab Fellcross 2

warm-up run with Speedy

Red - Splits

Saturday May 17, 2014 #

4 PM

trail run (easy) 55:09 intensity: (54 @0) + (6:29 @1) + (34:17 @2) + (9:09 @3) + (1:25 @4) + (2:55 @5) 9.7 km (5:41 / km) +189m 5:11 / km
ahr:135 max:154 slept:8.0 shoes: Adidas Adizero Adios 2

@Valley Forge with Vadim and Natasha, easy.

Thursday May 15, 2014 #

9 AM

trail run (easy - MP) 55:00 intensity: (31 @1) + (19:10 @2) + (35:00 @3) + (19 @4) 10.9 km (5:03 / km) +170m 4:41 / km
ahr:143 max:157 slept:7.5 weight:160lbs shoes: Adidas Supernova Light 6

3 long horse loops on a very humid morning (~61 F), first loop I was adjusting to weather, than better:
16:06 (139), 15:21 (143), 14:39 (151). L. hip was acting up, must be lower back related.
10 AM

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

Tuesday May 13, 2014 #

10 AM

stretching warm up/down (Back) 6:00 [0]
slept:7.5 weight:159lbs

11 AM

cycling (commute - work) 31:15 intensity: (11:37 @1) + (15:35 @2) + (4:03 @3) 11.19 km (2:48 / km) +75m 2:42 / km
ahr:126 max:150

Beginning of the cycling commute season, not too bad, plenty of traffic, side wind, mostly helping
8 PM

cycling (commute - home) 30:13 intensity: (28 @0) + (9:12 @1) + (16:43 @2) + (3:50 @3) 10.68 km (2:50 / km) +85m 2:43 / km
ahr:128 max:148

into cold breeze from the ocean.

Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
10 AM

◪ race (Goat) 2:09:41 intensity: (13 @1) + (5:13 @2) + (37:30 @3) + (1:24:51 @4) + (1:54 @5) *** 15.1 km (8:35 / km) +540m 7:17 / km
ahr:157 max:168 spiked:22/18c

Billigoat! From the start tried to keep up with the leading pack, that was too much, I lost them after 1 km or so. We started straight though the woods, that was not the best start, so passing fare amount of goats on the trail to 2 (skipping 1). Andis caught up to me right after 2, he went straighter, I went around to the left, but did not execute the original plan, ending up over-correcting for my divination to South, and ending up North of the control thinking I was South of it, 5 minutes later after relocating, got to 3 with the leading pack (who did not skip 1, and at least ten people who skipped but did not mess up. Folded my map for a leg to 4 just following Wyatt and Vadim, but fading fast. Solo, clean to 5, Andis missed 4 and was running back at this point. Nice clean 6, decent effort, catching up to Kseniya and Peter. My brain did not function right on the way to 7, but managed to get it right but slow (may be 30-40 sec). Easy legs to 8 and 9 catching up to Ernst and Tim. They took a little longer ad food station, so am solo to 10, easy approach, just dense forest, may be not the best line, I ended ~ 30 m past control, had to come back and Peter saw me leaving it. Tough clime to 11, but GU is working so legs are still good, may be not Hawkins good, but Balter good. on my way to 12 caught up to Ari, he was moving just about my speed and after missing 12 in the green for ~ 30-40 sec, Andis gets there faster and also Adrian is there, moving well. Pack of 4 to 13-14-15, I am starting to fade a touch, Ari and Adrian a pulling away at 16, I am with Andis after his small miss at 16. All 4 of us managed to end up in a parallel situation at 17, just North of it, Adrian figured it faster and with straighter way 17, they were gone for good, Adndis spent another 3 minutes there and I was gone. Slow, due to low energy to 18, but clean, water and GU, and I am feeling better already. Very clean the rest of the course, speed is fading but mostly jogging and waking just up hills (to 21), saw Adrian finishing when I got to last 2 controls, and saw Andis ~ 1 min behind on a dog leg. Finished 8-th, with super clean run would not gain a lot of places, so good Goat after all. Still scoring. Peter scored 3 points today. As J-J said at T-shirt ceremony, I was the first old guy and Peter the first very old guy, I will take it. Very nice course by J-J, on a tough side. William won with time ~106 min.
Billigoat Map
11 AM

trail run warm up/down 5:30 [2] 1.0 km (5:30 / km) +30m 4:47 / km
ahr:135 max:150 slept:5.0 shoes: Inov8 OROC280 (2012)


Billygoat - Splits

Friday May 9, 2014 #

4 PM

road run intervals (repetitions 100,200,400) 53:58 intensity: (1:05 @1) + (23:00 @2) + (20:58 @3) + (5:40 @4) + (3:15 @5) 10.6 km (5:05 / km) +65m 4:56 / km
ahr:146 max:171 slept:9.0 weight:159.5lbs shoes: Adidas Adizero Adios 2

to Victory Field + 2x100/100 (21,18), 2x200/200 (41,40), 4x400/400 (1:25-1:26). R pace felt hard. + back home. Legs will recover before the Goat on Sunday
5 PM

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

Wednesday May 7, 2014 #

9 AM

trail run (easy - MP) 49:52 intensity: (17 @1) + (6:27 @2) + (43:08 @3) 10.0 km (4:59 / km) +200m 4:32 / km
ahr:145 max:157 slept:8.0 weight:159lbs shoes: Adidas Adizero Adios 2

1.5 perimeter loops in Forest Park, Sunny, great day for running, legs are OK.
10 AM

stretching warm up/down 12:00 [0]

Tuesday May 6, 2014 #

9 AM

road run intervals (15x100/100) 42:41 intensity: (42 @1) + (5:00 @2) + (29:51 @3) + (7:08 @4) 8.4 km (5:05 / km) +65m 4:54 / km
ahr:146 max:163 slept:8.0 weight:159lbs shoes: Adidas Boston

to Victory Field + 15x100/100 (18-20 sec) + back home. Running felt a little heavy.
10 AM

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

Sunday May 4, 2014 #

5 PM

trail run (easy - MP-T) 52:42 intensity: (35 @1) + (9:42 @2) + (28:24 @3) + (14:01 @4) 10.9 km (4:50 / km) +170m 4:29 / km
ahr:150 max:163 slept:10.0 weight:159lbs shoes: Adidas Adizero Adios 2

3 long horse loops in Forest Park: 15:01 (146), 14:36 (153), 14:11 (158). Running felt good, legs fully recovered, body is almost close to 100% after cold.
6 PM

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

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