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Training Log Archive: DarthBalter

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	road run	22	11:55:00	81.59	(8:46)	131.3	(5:27)	495
	◪	6	6:08:08	26.16	(14:04)	42.1	(8:45)	1420	78 /	86c	90%
	skiing	3	4:26:25	36.81	(7:14)	59.24	(4:30)	846
	trail run	1	4:13:47	12.5	(20:18)	20.11	(12:37)	990
	Total	32	26:43:20	157.05	(10:13)	252.75	(6:21)	3751	78 /	86c	90%
	[1-5]	32	25:39:25
averages - sleep:7.4 weight:162.5lbs

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Saturday Jan 30, 2016 #

road run (commute) 16:00 [2] 2.3 km (6:57 / km) +20m 6:40 / km
slept:6.0 shoes: Adidas Slingshot Trail

to trains and buses before and after

10 AM

trail run (ROGAINE training) 4:13:47 20.11 km (12:37 / km) +990m 10:08 / km
ahr:107 max:158 shoes: Adidas Slingshot Trail

Took a bus to Bear Mountain Inn, checked trail map there, went to the other side of Hudson via BMB, missed Appalachian trail head going up Anthony's nose twice :), finally found it, went up Anthony's Nose, some steep rocky, icy spots on AT, jeep trail to AN - very nice up there, sunny, not much wind, great views; went down Jeep trail, met HVO party coming up, one more time to AN and back down to cars, then more running for me - across BMB to the top of Bear Mountain - great views, same type of trail conditions: some icy spots, but I would not call treacherous. Nice run up hill, I could almost smell Misha's track from this week's 3 x Bear Mountain. He is a monster now!
I felt my left knee most of the time, nothing but a moderate discomfort, and it would come and go, much better on snow and soft ground.

1 PM

Note

The truth will set you free!

Friday Jan 29, 2016 #

road run (commute) 48:00 [2] 8.9 km (5:24 / km) +25m 5:19 / km
slept:8.0 weight:164lbs shoes: Adidas Slingshot Trail

Thursday Jan 28, 2016 #

road run (commute) 28:00 [2] 5.1 km (5:29 / km) +15m 5:25 / km
shoes: Adidas Slingshot Trail

Wednesday Jan 27, 2016 #

road run (commute) 32:30 [3] 6.0 km (5:25 / km) +10m 5:22 / km
slept:7.0 weight:163.5lbs shoes: Adidas Slingshot Trail

melting more, knee is better ~ 98%
Weight is back to winter normal.

Tuesday Jan 26, 2016 #

road run (commute) 29:00 [2] 5.1 km (5:41 / km) +5m 5:40 / km
shoes: Adidas Slingshot Trail

melting, still not all pedestrian passages are clear
basal insulin 0.7 units/hour? for Chris Freeman

Sunday Jan 24, 2016 #

10 AM

skiing long 1:46:20 24.29 km (4:23 / km) +277m 4:08 / km
ahr:134 max:158 slept:8.0 shoes: Atomic WC Skating

@Lapland Lake - frosty, bumpy, very firm to get the best push off. Wiped out ones, no damage. Much better balance, but muscles are no longer fresh, early season skiing shape at the end of January. HR is much lower than in previous years - 10-15 bpm on average.

12 PM

skiing 45:30 9.71 km (4:41 / km) +179m 4:17 / km
ahr:138 max:154 shoes: Atomic WC Skating

session 2 at LL, after a short brake for food and water (~30 min), changed tops too to feel drier. Naturally, tired; conservative effort, yet one more wipe-out on a downhill, this time small bruise. I hate those early season nano-bumps, can not relax even for a second.

C • Lapland Lake 3

Saturday Jan 23, 2016 #

1 PM

skiing (skating style) 1:54:35 25.24 km (4:32 / km) +390m 4:13 / km
ahr:133 max:156 slept:6.0 shoes: Atomic WC Skating

First skiing of the season, after an escape from blizzard in the city. Very firm, fairly fast snow. first 30-40 min was feeling shaky balance wise, than much better. On a lake was skiing side by side with Eugene, talking.

Friday Jan 22, 2016 #

road run (commute) 29:30 [2] 5.5 km (5:22 / km) +15m 5:17 / km
slept:7.0 shoes: Adidas Slingshot Trail

a little colder day, sunny

Thursday Jan 21, 2016 #

road run (commute) 52:30 [2] 9.3 km (5:39 / km) +25m 5:34 / km
slept:7.5 weight:161lbs shoes: Adidas Slingshot Trail

same weather as yesterday, feels nice.
left side feels fucked up a little - from hip to knee.
My weight is lightest for current winter, no skiing yet just running, it will change soon, as snow is present at North-East.

Wednesday Jan 20, 2016 #

road run (commute) 52:20 [3] 9.3 km (5:38 / km) +25m 5:33 / km
slept:7.0 weight:161.5lbs shoes: Adidas Slingshot Trail

a little warmer not as windy, too

Tuesday Jan 19, 2016 #

road run 43:00 8.4 km (5:07 / km) +20m 5:04 / km
slept:8.0 shoes: Adidas Slingshot Trail

19F and windy. legs are fully rested.

Monday Jan 18, 2016 #

road run 52:30 9.7 km (5:25 / km) +25m 5:21 / km
shoes: Adidas Slingshot Trail

freezing and windy. Legs are more or less fine

Sunday Jan 17, 2016 #

8 AM

road run warm up/down (before the race) 13:00 [2] 2.1 km (6:11 / km) +25m 5:51 / km
shoes: Icebugs Spirit 2015

cool but nice and sunny after overnight rain

C • dude, why were you not at L... 5

9 AM

◪ race (Green-Y) 40:58 *** 6.0 km (6:50 / km) +185m 5:55 / km
ahr:154 max:164 spiked:12/13c slept:6.5 shoes: Icebugs Spirit 2015

very satisfactory race today, better flow and nice planning and execution, good green course, too. My HR is very low for racing.

10 AM

◪ 38:00 [2] *** 4.5 km (8:27 / km) +100m 7:36 / km
spiked:2/2c shoes: Icebugs Spirit 2015

checked leg 9 to 10 from yesterday, pleased to report it was not me!

C • progress in GA 2

GreenY - Splits

Saturday Jan 16, 2016 #

Event: Georgia Navigator Cup 2016

12 PM

road run warm up/down 10:00 [3] 1.6 km (6:15 / km) +35m 5:38 / km
slept:6.0 shoes: Icebugs Spirit 2015

We got up at 6:30, in the dark, drove to Gainsvile, GA in somewhat foggy morning. Sunny at the start ~50+ F, can not complain about this middle of January racing weather.
Absolutely delighted to see Piaras, he looks the same just a touch older -M60+, spoke to Misha Shifman before warm-up and after the race, he is a tough cookie at his 78.

C • Old-timers 1

1 PM

◪ race (Green-Y) 46:10 [4] *** 6.0 km (7:42 / km) +200m 6:36 / km
spiked:12/15c shoes: Icebugs Spirit 2015

nice and very clean execution for most part, hesitant on 1, just adjusting to the mapping, 8, 9 and 10 was a bad stretch, 8 a minute standing in the circle trying make sense of local mapping, should have being more aggressive, may saved ~ 40 sec on that. on my way to 9 ran into human junk in the woods, was super careful not to kill myself ~ 20 sec waited. # 10 was epic, had a perfect line to control and excellent execution, with one minor correction, there was an extra unmapped reentrant on my perfect line, as I figured out next day after my race when I visited that leg again. ~5 to 10 meters deep and ~150 meters long. So it made me start looking for a control earlier, ~ 3.5-4 minutes to recover. I was second guessing my map skills all evening long, it was a relief to find out it was not me :), at least not all just me. Pushed pace up hills rather nicely today.

C • Leg 9-10 8

GreenY - Splits

Friday Jan 15, 2016 #

Note

I can not believe I will be running with Pearas on a same course yet again, that bring some memories from my first Billygoat in 1993.

road run (commute) 14:00 [2] 1.8 km (7:47 / km) +10m 7:34 / km
shoes: Adidas Vigor Trail

with backpack

Wednesday Jan 13, 2016 #

road run (commute) 28:30 [2] 5.1 km (5:35 / km)
slept:8.0 weight:163lbs shoes: Adidas Vigor Trail

Well below freezing + windchill. Almost no pain from surgery.

Tuesday Jan 12, 2016 #

9 AM

road run (commute) 5:30 [3] 1.0 km (5:30 / km) +5m 5:22 / km
slept:7.5 shoes: Adidas Adizero Adios 2 Blue

Day off.
2 more implants are in, total of 5 titanium screws in my jaws.

Monday Jan 11, 2016 #

road run (commute) 41:20 [3] 7.7 km (5:22 / km) +20m 5:18 / km
slept:6.5 shoes: Adidas Vigor Trail

below freezing in the morning. Hamstrings are still a little bit tight from racing, yoga is in store today

Sunday Jan 10, 2016 #

Note
slept:10.0

Signed up for O-ringen in July and WMOC 2016 in Estonia in August

C • WMOC 4

Saturday Jan 9, 2016 #

7 AM

road run warm up/down (before the race) 16:25 [2] 3.0 km (5:28 / km) +40m 5:08 / km
shoes: Adidas Adizero Adios 2 Blue

8 AM

road run race (10 km Road Race) 42:35 10.0 km (4:16 / km) +85m 4:05 / km
ahr:161 max:167 slept:7.0 weight:162lbs shoes: Adidas Adizero Adios 2 Blue

Nice tempo run during Joe Kleinerman's 10K in Central Park. First two miles felt super easy for the speed, then started to feel R. hamstring, so shortened the stride a little bit, it worked. It felt fairly good for first 4.5 miles, labored a bit with a side stitch @ the end of mile 5 going into 6th. Finished fine. Just about what I hoped for.
After the race, Daisy, who sacrificed her Saturday morning sleep for cheer leading, and myself met Sagy for breakfast at Caffe Noi. Good times with New HVO friends.

Thursday Jan 7, 2016 #

road run (commute) 36:00 6.6 km (5:27 / km) +25m 5:21 / km
slept:10.0 shoes: Adidas Adizero Adios 2 Blue

Wednesday Jan 6, 2016 #

road run (commute) 38:00 [3] 6.6 km (5:45 / km) +20m 5:40 / km
shoes: Adidas Adizero Adios 2 Blue

since thanksgiving we had 3 training camps in HVO terrain: 2 organized by Kseniya, Ching-Hua and myself and one by Boris and Ian. Thanks to El Niño.

Tuesday Jan 5, 2016 #

road run (commute) 42:20 8.1 km (5:14 / km) +20m 5:10 / km
shoes: Adidas Vigor Trail

C • miles? 2

Monday Jan 4, 2016 #

road run (commute) 44:00 [2] 8.1 km (5:26 / km) +25m 5:21 / km
slept:8.0 shoes: Adidas Vigor Trail

more or less recovered, cold today, well below freezing windchill.

Sunday Jan 3, 2016 #

10 AM

◪ (control pick) 1:26:00 *** 8.6 km (10:00 / km) +360m 8:16 / km
spiked:26/28c slept:7.5 shoes: Icebugs Spirit 2015

O-tevals by Ian on Surebridge North. I ran it as control pick for two reasons: seriously under-recovered legs after yesterday's 2 bouts of O, and my Left, recently busted knee did not like blueberry patches at all, nor the steep rocky downhills. Climbing power was OK after a lengthy warm-up period. For some reason could not run wearing reading glasses, which kind-of worked yesterday. So, reserved to two options: memorizing one leg with glasses on and executing it without wearing them, or just running with rough perception of the map going on compass and distance estimation, delivering myself into circle and looking around - it somewhat worked, especially when I had kids around or in front me.

Saturday Jan 2, 2016 #

10 AM

◪ (no compass) 1:20:00 *** 8.0 km (10:00 / km) +220m 8:47 / km
spiked:12/13c slept:6.5 shoes: Icebugs Spirit 2015

This one running with Lina, taking turns. Visibility of mountain laurel and relative proximity to it of many controls made it a little easier. Winter is finally here, definitely below freezing. Lina - no hat, no gloves, I finally gave up offering a spare pair of mine to protect her hands. One tough cookie.

1 PM

◪ (Red Course) 1:17:00 [3] **** 9.0 km (8:33 / km) +355m 7:09 / km
spiked:14/15c shoes: Icebugs Spirit 2015

Although, I designed and set that course more than 5 years ago, I had some funny feeling, while running it, that something was not right, than it kind of hit me at the end, that I hung streamers and controls going in opposite direction. So excellent training without streamers today, with bonus knowledge of how control location looked. 1:15000 and my +2.0 reading glasses mostly worked fine for me, to my surprise, because +2.5 mono-vision contact lens does not let me read this scale Harriman SP map.

Friday Jan 1, 2016 #

Note
slept:6.5

Rest day, somewhat detoxing :)

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