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Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  ◪5 29:12:26 98.45(17:48) 158.44(11:04) 316561 /66c92%
  cycling21 8:34:06 120.45(4:16) 193.84(2:39) 755
  hiking9 6:13:32 26.28(14:13) 42.29(8:50) 87
  trail run2 1:47:17 12.1(8:52) 19.48(5:30) 225
  swimming3 1:10:00 1.86(37:33) 3.0(23:20)
  Total40 46:57:21 259.14(10:52) 417.05(6:45) 423261 /66c92%
  [1-5]40 46:38:04
averages - sleep:7.9 weight:162.6lbs

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Sunday Aug 30, 2015 #

11 AM

◪ 2:34:47 intensity: (8:05 @0) + (1:22:31 @1) + (48:07 @2) + (15:51 @3) + (13 @4) **** 13.22 km (11:43 / km) +277m 10:36 / km
ahr:113 max:202 spiked:9/10c shoes: Icebugs Spirit 2015

training in Harriman SP, very hot and humid, legs are not even close to top shape, tripping a lot, still in recovery mode, managed to bang left knee, yet again, on a small fall.
3 PM

swimming 30:00 [2] 1.0 km (30:00 / km)

with Ching-Hua and Kseniya in Lake Sebago; they left me in the dust, sucking wind (water, to be precise)

Friday Aug 28, 2015 #

8 AM

cycling (commute) 8:50 [2] 2.5 km (3:32 / km)

cycling (commute) 4:40 intensity: (35 @0) + (2:50 @1) + (1:15 @2) 1.15 km (4:03 / km)
ahr:105 max:130

in Freeport
3 PM

cycling 45:23 intensity: (35 @0) + (53 @1) + (11:55 @2) + (31:50 @3) + (10 @4) 20.14 km (2:15 / km) +25m 2:14 / km
ahr:142 max:157

from work to Tobay Beach
6 PM

cycling 34:54 intensity: (6:04 @1) + (18:35 @2) + (9:50 @3) + (15 @4) + (10 @5) 15.78 km (2:13 / km) +25m 2:12 / km
ahr:132 max:186

from Tobay Beach to Wantagh LIRR station
8 PM

cycling (commute) 6:56 intensity: (5 @0) + (2:21 @1) + (4:30 @2) 2.13 km (3:15 / km) +15m 3:09 / km
ahr:121 max:140

Jamaica LIRR - home

Thursday Aug 27, 2015 #

8 AM

cycling (commute) 12:00 [2] 4.0 km (3:00 / km)
slept:8.0 weight:162lbs

ankles are still slightly swolen
5 PM

cycling (commute) 13:00 [3] 4.0 km (3:15 / km) +15m 3:11 / km

Wednesday Aug 26, 2015 #

8 AM

hiking (commute) 35:00 [1] 4.0 km (8:45 / km)
slept:9.0 weight:166lbs shoes: Asics Gel DS Trainer 16

swelling of the ankles is less, nothing unusual for after ROGAINE recovery, hiked to train on a a nice cool morning.
5 PM

hiking (commute) 40:00 [1] 4.0 km (10:00 / km) +15m 9:49 / km

Sunday Aug 23, 2015 #

◪ 13:44:47 intensity: (9:10 @0) + (11:57:22 @1) + (1:38:15 @2) *** 64.76 km (12:44 / km) +1355m 11:32 / km
ahr:106 max:135 spiked:20/21c shoes: Inov-8 Talon 212 (2013)

Part 2 WRC-13 in Finland.
We are 45-th out of 370 over all, MO-35 th, MV-17-th.
C • Nicely done! 2

Saturday Aug 22, 2015 #

Event: 13th World Rogaining Championships
 
12 PM

◪ race (ROGAINE) 8:40:50 [2] *** 55.0 km (9:28 / km) +1000m 8:41 / km
spiked:19/19c shoes: Salomon S-Lab Fellcross 2

Part one of WRC-13
Damage report: minor blisters, knee and back behaved well, I will live to run another day.
Race report: we planned two loops : 50 km West of start, and 58 km East, both counterclockwise.
Second loop had several adding points, were we could add from 3 to 12 km at a time in case terrain and course play easier than expected.
While terrain was as sexy as it gets in the beginning -
open fells with hard ground, not much rocks, and pine forest with excellent footing, we took advantage of that only first 3-4 hours, averaging 7 km per hour,
than luck of ultra endurance training, brought our speed to 6 km per hour, still great for ROGAINE. Spiked all the controls, navigation in daylight was easy and straightforward.
We came to camp after 8 hour and 40 min, quite in good shape, cleaned ourselves, changed into night (colder) gear, nailed ham and bacon sandwiches, hot tea!, waterproofed our feet one more time.
All that took 1 hour and 35 min, but it was worth it.
Temps at night dropped nicely, but I do not think it was down to 36F as night before. We were moving well, keeping ourselves plenty warm. Only one night control presented serious problem, being misplaced into unmapped reentrant, while only 75 m from the center of the circle, but not visible from right location, we checked this 400 long and 5 m deep reentrant twice all along it and were getting ready to leave, when one of the Finnish WO team members, checking parallel situation, alerted her teammate and us. I guess, luck was on our side, that night.
With fairly conservative approach to speed, we never hit a wall, and tugged along this course without loosing much time.

Thursday Aug 20, 2015 #

9 PM

◪ 2:48:30 intensity: (40 @0) + (55:50 @1) + (1:47:26 @2) + (4:34 @3) *** 17.61 km (9:34 / km) +303m 8:49 / km
ahr:121 max:151 spiked:3/3c shoes: Inov-8 Talon 212 (2013)

ROGAINE model with Speedy in Saariselka, FI. Honest RORAINE effort, but all we managed was 10 min/km of terrain (not straight line). While runnability was great great, this terrain still presented plenty of physical challenge.

Monday Aug 17, 2015 #

cycling (commute) 25:00 [2] 8.0 km (3:08 / km) +15m 3:06 / km
slept:6.5 weight:161lbs

12 PM

cycling 46:00 intensity: (20:00 @2) + (26:00 @3) 20.5 km (2:15 / km) +30m 2:14 / km

worked half a day, took advantage of been close to the ocean, and biked to Tobay Beach
2 PM

swimming 30:00 [2] 1.5 km (20:00 / km)

at Tobay Heading - 3 x 10 min each
4 PM

cycling 35:00 intensity: (17:00 @2) + (18:00 @3) 15.6 km (2:15 / km) +25m 2:14 / km

from Tobay Beach to Wantagh Train Station

Sunday Aug 16, 2015 #

swimming 10:00 [2] 0.5 km (20:00 / km)

at Tobay Heading - water is way too warm :)
6 PM

trail run (beach) 50:00 [2] 9.0 km (5:33 / km) +5m 5:32 / km
slept:8.0 shoes: Adidas Adizero Adios 2 Blue

at Tobay Beach

Saturday Aug 15, 2015 #

cycling (commute) 28:00 [2] 9.5 km (2:57 / km) +70m 2:51 / km

2 PM

trail run 57:17 intensity: (7 @0) + (1:08 @1) + (14:54 @2) + (30:46 @3) + (10:22 @4) 10.48 km (5:28 / km) +220m 4:57 / km
ahr:147 max:165 slept:8.5 weight:162lbs shoes: Adidas Adizero Adios 2

Hot day (90+F). Nice run in Forest Park, first real test after Swedish debacle.
Back is 100% and knee is 100% for the speed tested, legs felt super fresh, heat usually does not bother me much. 1.5 New Soft Trails Perimeter loops.
Clocked 159 lbs after the run.

Friday Aug 14, 2015 #

cycling (commute) 25:00 [2] 8.0 km (3:08 / km) +15m 3:06 / km
slept:6.0 weight:162lbs

Thursday Aug 13, 2015 #

cycling (commute) 24:00 [2] 8.0 km (3:00 / km) +15m 2:58 / km
slept:6.0

Wednesday Aug 12, 2015 #

cycling (commute) 24:00 [2] 8.0 km (3:00 / km) +15m 2:58 / km
slept:8.5

Tuesday Aug 11, 2015 #

5 AM

hiking (commute) 34:00 [3] 4.0 km (8:30 / km) +15m 8:21 / km
shoes: Asics Gel DS Trainer 16

8 AM

hiking (commute) 32:00 [1] 4.0 km (8:00 / km)
slept:8.0 shoes: Asics Gel DS Trainer 16

in driving rain

Monday Aug 10, 2015 #

8 AM

cycling (commute) 12:00 [3] 4.0 km (3:00 / km)
slept:6.5

5 PM

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

Sunday Aug 9, 2015 #

7 PM

cycling 1:12:23 intensity: (14:00 @2) + (44:23 @3) + (14:00 @4) 32.53 km (2:13 / km) +370m 2:06 / km
slept:9.0 weight:162lbs

nice day for biking, lots of people on a road.

Saturday Aug 8, 2015 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +75m 2:53 / km
slept:8.0 weight:162lbs

Friday Aug 7, 2015 #

8 AM

cycling (commute) 12:00 [3] 4.0 km (3:00 / km)
slept:8.0

stretched my back this morning, I was not able to do it before, knee is not 100% but no pain.
5 PM

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

Thursday Aug 6, 2015 #

8 AM

hiking (commute) 32:00 [1] 4.0 km (8:00 / km)
slept:8.0 weight:164lbs shoes: Adidas Adizero Adios 2

5 PM

hiking (commute) 36:00 [1] 4.0 km (9:00 / km) +15m 8:50 / km
shoes: Adidas Adizero Adios 2

Wednesday Aug 5, 2015 #

8 AM

cycling (commute) 14:00 [2] 4.0 km (3:30 / km)
slept:9.0

5 PM

cycling (commute) 13:00 [2] 4.0 km (3:15 / km) +15m 3:11 / km

Tuesday Aug 4, 2015 #

hiking (commute) 1:10:00 [1] 8.0 km (8:45 / km) +15m 8:40 / km
slept:10.0 shoes: Adidas Boston

Monday Aug 3, 2015 #

hiking (commute) 1:12:00 [1] 8.0 km (9:00 / km) +15m 8:55 / km
shoes: Adidas Boston

ROGAINE Training, still limping a little

Saturday Aug 1, 2015 #

8 AM

hiking 22:32 [1] 2.29 km (9:51 / km) +12m 9:36 / km
shoes: Adidas Vigor Trail

walk to the start
9 AM

◪ (M50 B-final) 1:23:32 [3] **** 7.86 km (10:38 / km) +230m 9:17 / km
spiked:10/13c shoes: Adidas Vigor Trail

very interesting terrain, tough control locations in the beginning, walked first 40 min until my back loosened up, than jogged.

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