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Training Log Archive: DarthBalter

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m
	◪	17	16:10:36	70.67	(13:44)	113.73	(8:32)	2418	167 /	205c	81%
	cycling	18	4:14:17	49.09	(5:11)	79.0	(3:13)	200
	trail run	8	3:45:53	25.99	(8:41)	41.83	(5:24)	692
	road run	7	1:57:45	10.04	(11:44)	16.16	(7:17)	310	1 /	1c	100%
	Total	45	26:08:31	155.79	(10:04)	250.72	(6:15)	3620	168 /	206c	81%
averages - sleep:6.5 weight:163.5lbs

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Friday Jul 31, 2015 #

Note
(injured)

double: lower back and left knee, I could deal with one, but two kept me in bed for 2 days, getting better though.

C • How did you do that? 5

Wednesday Jul 29, 2015 #

9 AM

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
slept:7.0

in driving rain

◪ 59:56 [4] **** 6.11 km (9:48 / km) +200m 8:25 / km
spiked:11/13c shoes: Icebugs Spirit 2015

first leg was ~ 2 km and I was on a straight line more or less and 15 min into the race my lower back gave up and started to lock, 200 meter later I tripped and overextended left knee. Walked it off, started to jog. Managed to finish the course with only one major error in the circle (2 mins on 7), but knew I was done with racing for a while. Sweden requires stronger legs than I have at the moment.

Tuesday Jul 28, 2015 #

12 PM

◪ (city + model) 1:30:41 [2] *** 12.48 km (7:16 / km) +200m 6:43 / km
spiked:12/12c shoes: Salomon S-Lab Fellcross 2

very nice forest, I like it more than Boras.

Monday Jul 27, 2015 #

11 AM

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Adidas Adizero Adios 2 Blue

12 PM

◪ race (Sprint Final M50A) 21:08 [5] *** 4.0 km (5:17 / km) +80m 4:48 / km
spiked:13/18c shoes: Adidas Adizero Adios 2 Blue

not a great run, on my way to control 6, I ran 200 m on a wrong trail, 2 min bomb. flow was tough to buy in the beginning for some reason. Legs felt good, though. 55-th place is not much different than 30 th.

Sunday Jul 26, 2015 #

Event: WMOC 2015

1 PM

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
slept:8.0 shoes: Adidas Adizero Adios 2 Blue

to start

2 PM

◪ race (Sprint Qual M50-3) 15:27 [5] ** 3.2 km (4:50 / km) +10m 4:45 / km
spiked:18/18c shoes: Adidas Adizero Adios 2 Blue

Clean race, may be 10 sec on one control exit. Conservative effort, legs felt good. Course was mostly straight forward.

Friday Jul 24, 2015 #

10 AM

road run 21:27 [1] 1.9 km (11:19 / km) +117m 8:39 / km
shoes: Icebugs Spirit 2015

to sia start

11 AM

◪ 55:31 [4] **** 7.64 km (7:16 / km) +200m 6:26 / km
spiked:11/15c shoes: Icebugs Spirit 2015

O-Ringen chase final - better race, terrain in some places closer to Harriman SP. Kept my place, while my day's placing was 54-th.
Livelox

Thursday Jul 23, 2015 #

8 AM

◪ (commute) 28:31 [2] * 3.98 km (7:10 / km) +90m 6:26 / km
spiked:1/1c slept:5.0

from Larsson's house to Arena

trail run warm up/down 13:55 [4] 2.63 km (5:18 / km) +75m 4:38 / km
shoes: Inov-8 OROC 280 2015

to start SIA, running late, had to push.

9 AM

◪ race (middle M50 day 4) 37:46 [4] ***** 4.64 km (8:08 / km) +70m 7:34 / km
spiked:11/15c shoes: Inov-8 OROC 280 2015

O-Ringen day 4 - middle course. I was a little late at the start, was slow to 1st control, messed up 2 by 1.5 min, settled down into very careful orienteering, footing was tough in places, rocks covered in moss. lost ~3 min on simple map misread - clear cut area was mapped as forest, with some green some white, I got really confused, while I was perfectly on line. Clean more or less after that. Made Chase start, but not where I wanted to be, Sweden requires very specific orienteering experience. Tomorrow will be interesting, so far I was alone in the woods all 4 days, we will have 3-4 men a minute in chase start.

10 AM

road run (commute) 28:04 [2] * 3.85 km (7:17 / km) +95m 6:29 / km
spiked:1/1c shoes: Inov-8 OROC 280 2015

from Arena back to house

Wednesday Jul 22, 2015 #

12 PM

trail run warm up/down 12:17 [2] 2.0 km (6:09 / km) +50m 5:28 / km
slept:7.5 shoes: Icebugs Spirit 2015

to SIA start

1 PM

◪ 58:55 [4] **** 7.66 km (7:42 / km) +155m 6:59 / km
spiked:10/13c shoes: Icebugs Spirit 2015

Day 3 @ Kransmossen, Boras. Honest effort all course, mixed results: ~40 sec on #1 in the circle, not the best rout to 5 and some poor execution, stuck in deep marsh to 6 and lost 4 min in the circle, just did not see small feature or hidden control, 8 - 40 sec in the circle, just ran by my control, banged my knee on the way to 9, had to walk it off, that effected my speed on the rest of the course, but clean; my rout to 12 was too zigzag. So far, I have been under-performing, running faster every day but mistakes are about at the same level of sloppiness.

Monday Jul 20, 2015 #

11 AM

trail run warm up/down 12:03 [2] 1.86 km (6:28 / km) +39m 5:51 / km
slept:5.5 shoes: Salomon S-Lab Fellcross 2

To bathrooms

trail run 3:22 [1] 0.52 km (6:30 / km) +17m 5:35 / km
shoes: Salomon S-Lab Fellcross 2

to start Sia, legs seem to be OK

◪ race (Day 2 M50) 1:00:42 [4] **** 8.2 km (7:24 / km) +160m 6:45 / km
spiked:9/12c shoes: Salomon S-Lab Fellcross 2

Day two at Tranemo: not a disaster, but a 4.5 min drop on 4 hurts, easier terrain today technically, but some woods were trashy and we had some really sexy woods in the middle. Being sexy myself, I did very well there.
dropped two minutes in rout to 6 on a 20 sec loss of concentration. Starting to feel better physically, it looks like I am doing much better in a second half of the course 2 days in a row, could be some weird jet leg effect.
Livelox

C • Sexy 1

Sunday Jul 19, 2015 #

Event: O-Ringen 2015

10 AM

trail run 8:11 [3] 1.26 km (6:30 / km) +21m 6:00 / km
shoes: Icebugs Spirit 2015

to start SIA

◪ 1:06:10 [4] **** 8.18 km (8:05 / km) +170m 7:20 / km
spiked:6/11c shoes: Icebugs Spirit 2015

Day 1 M50 O-ringen. It was not a clean run, but it was managed well, I kept hesitations to minimum ~ 3x30 sec, constantly adjusting to the map. two relatively small misses 1 min on 3 and 1.5-2 min on 9. Map quality was very good, and for most part I was able to read on a run, except for very first 2 controls were level of contour density was very high. Best time was around 45 min when I left the arena, there is tons of room for improvement.
Livelox

Saturday Jul 18, 2015 #

1 PM

◪ (model) 1:47:55 [2] **** 9.86 km (10:57 / km) +200m 9:56 / km
spiked:3/7c slept:9.0 shoes: Salomon S-Lab Fellcross 2

in town of Boras on a town map: left compass home - this was a mistake, got turned in green easily, spent 30 min running around in nasty stuff. Forest was angry today: I got pushed back and backwards by a tree branch into a muddy ditch on my way to the second control.

Friday Jul 17, 2015 #

4 PM

◪ warm up/down ( commute) 38:32 [1] 3.3 km (11:40 / km) +56m 10:46 / km
slept:5.0 shoes: Adidas Vigor Trail

from O-ringen Center to our renal house, fully loaded (+15 kg)

Wednesday Jul 15, 2015 #

6 PM

road run 20:53 [2] 2.17 km (9:37 / km) +20m 9:11 / km
shoes: Adidas Adizero Adios 2

to victory Field for some sprint setting for K-pop and Ching-Hua.

Tuesday Jul 14, 2015 #

8 AM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)
slept:6.0 weight:164lbs

5 PM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)

7 PM

trail run 1:02:23 12.0 km (5:12 / km) +200m 4:48 / km
shoes: Adidas Adizero Adios 2 Blue

Fartleck in FP alongside with K-pop

Monday Jul 13, 2015 #

8 AM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)
slept:7.0 weight:164lbs

5 PM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km) +15m 3:26 / km

Saturday Jul 11, 2015 #

Event: CNYO's 25th Annual ROGAINE

1 PM

◪ (ROGAINE training) 2:43:29 [2] *** 16.7 km (9:47 / km) +500m 8:31 / km
spiked:9/12c shoes: Salomon S-Lab Fellcross 2

At Finger Lakes National Forest, during CNYO ROGAINE

Friday Jul 10, 2015 #

8 AM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)
slept:7.0 weight:162lbs

5 PM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km) +15m 3:26 / km

Thursday Jul 9, 2015 #

8 AM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km)
slept:5.5 weight:163lbs

5 PM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km) +15m 3:26 / km

8 PM

trail run tempo (easy-MP-T) 53:16 10.0 km (5:20 / km) +140m 4:59 / km
shoes: Adidas Adizero Adios 2

to Forest Park + 2 soft trails loops (15:16, 14:19) + back home. running felt good on this cool and low humidity evening.

Wednesday Jul 8, 2015 #

8 AM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)
slept:6.0 weight:164lbs

5 PM

cycling 14:00 [2] 4.0 km (3:30 / km) +15m 3:26 / km

still hot and humid tonight

6 PM

◪ 24:34 [1] *** 2.9 km (8:28 / km) +4m 8:24 / km
spiked:18/18c shoes: Adidas Adizero Adios 2 Blue

setting controls

7 PM

◪ (spectating) 21:31 [1] 1.4 km (15:20 / km) +3m 15:10 / km
shoes: Adidas Adizero Adios 2 Blue

watching Jeremy and K-pop run

◪ (sprint) 14:05 [5] *** 3.26 km (4:19 / km) +4m 4:17 / km
spiked:17/18c shoes: Adidas Adizero Adios 2 Blue

Mass start in opposite direction, almost won by Jeremy.

Tuesday Jul 7, 2015 #

8 AM

cycling (commute) 15:00 [3] 4.0 km (3:45 / km)
slept:6.5

5 PM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km) +15m 3:26 / km

I wanted to run after that, but by the time I was home, still at 6 PM, I was wasted. Heat and humidity were not my choice of battle this night. Sprints at Randall's Island tomorrow.

Monday Jul 6, 2015 #

8 AM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km)
slept:5.0

5 PM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km) +15m 3:26 / km

Sunday Jul 5, 2015 #

3 PM

trail run (strides) 15:00 [2] 2.5 km (6:00 / km)

barefoot at Jones Beach - needed to warm-up before jumping into waves.

Saturday Jul 4, 2015 #

12 PM

◪ 1:26:52 [3] **** 7.49 km (11:36 / km) +310m 9:36 / km
spiked:18/22c shoes: Icebugs Spirit 2015

at Sebago with K-pop

Friday Jul 3, 2015 #

cycling (commute) 30:00 [3] 10.0 km (3:00 / km) +85m 2:53 / km
slept:8.0 weight:164lbs

Thursday Jul 2, 2015 #

8 AM

cycling (commute) 14:00 [3] 4.0 km (3:30 / km)
slept:5.5

Wednesday Jul 1, 2015 #

8 AM

cycling warm up/down (commute) 13:00 [2] 4.0 km (3:15 / km)
slept:7.5

5 PM

cycling (commute) 17 [2] 5.0 km (3 / km) +25m 3 / km

6 PM

trail run tempo (easy-MP-T) 45:26 9.06 km (5:01 / km) +150m 4:38 / km
shoes: Adidas Adizero Adios 2

to Forest Park + 2 long horse loops ~ 5 km - tempo + to Victory Field for fieldchecking (14:44, 13:49)

7 PM

◪ 18:51 [1] 2.72 km (6:55 / km) +6m 6:51 / km
shoes: Adidas Adizero Adios 2

field checking for tomorrow's sprint map

road run 11:21 [3] 2.24 km (5:04 / km) +33m 4:44 / km
shoes: Adidas Adizero Adios 2

back home from Victory Field

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