Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Jul 1, 2007:

	activity	#	time	miles		km		+m
	trail run	3	3:07:03	23.64	(7:55)	38.05	(4:55)	650
	◪	1	1:45:00	6.59	(15:56)	10.6	(9:54)	305	16 /	16c	100%
	stretching	1	10:00
	road run	1	7:45	0.93	(8:19)	1.5	(5:10)	15
	Total	4	5:09:48	31.16		50.15		970	16 /	16c	100%
	[1-5]	4	4:59:48
averages - sleep:8.5 weight:149.7lbs

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Sunday Jul 1, 2007 #

trail run long 1:32:37 19.0 km (4:52 / km) +365m 4:27 / km
ahr:145 max:166 slept:9.0 weight:150lbs shoes: Adidas Supernova Light 6

Perfect day for running - started with Valeriy and Kseniya, than picked up speed - legs felt great. 3 perimeter loops in FP - 30:46 (136), 27:16 (148), 25:55 (155)

Saturday Jun 30, 2007 #

◪ (control placement) 40:00 [2] **** 2.5 km (16:00 / km) +140m 12:30 / km
ahr:133 max:160 spiked:7/7c slept:9.0 weight:151lbs shoes: OLWAY Tiger 2004

Setting interval training for Kseniya, Shirminator and Valeriy

◪ intervals 45:00 **** 5.6 km (8:02 / km) +125m 7:14 / km
ahr:147 max:167 spiked:7/7c shoes: OLWAY Tiger 2004

7 intervals ~ on Surebridge map:
to + back and rest
2 - 2:13 + 2:49 - 290m 15m
3 - 2:51 + 4:10 - 390m 10m
4 - 2:48 + 3:45 - 375m 40m
5 - 3:02 + 4:56 - 470m 10m
6 - 1:44 + 3:39 - 290m 20m
7 - 1:59 + 4:50 - 350m 10m
8 - 1:58 + 4:15 - 300m 5m
a lot of unexpected deadfall in the woods - all spuce trees
Map

◪ (control pick-up) 20:00 [2] **** 2.5 km (8:00 / km) +40m 7:24 / km
ahr:131 max:159 spiked:2/2c shoes: OLWAY Tiger 2004

C • Be afraid, be very afraid! 6

Wednesday Jun 27, 2007 #

road run warm up/down 7:45 [2] 1.5 km (5:10 / km) +15m 4:55 / km
slept:8.0 shoes: Nike Air Pegasus 2006

to FP and back - Hot day, little breese makes it easier ~ 90F

trail run tempo 27:15 [4] 5.85 km (4:39 / km) +95m 4:18 / km
weight:148lbs shoes: Nike Air Pegasus 2006

good effort on a hot day, 1 perimeter loop tempo, desided to loose HR monitor today

Tuesday Jun 26, 2007 #

trail run warm up/down 42:19 [2] 7.8 km (5:26 / km) +115m 5:03 / km
ahr:155 max:167 slept:8.0 shoes: Nike Air Pegasus 2006

Warm and humid - typical NYC summer weather - 85F, HR was low in the beginning but went up after hills and never went down despite low jogging effort: to FP loop and 2 super easy loops after hill intervals. 10:26 (152), 9:50 (150)

C • Rogaine problems 6

trail run intervals (hills) 24:52 5.4 km (4:36 / km) +75m 4:18 / km
ahr:161 max:172 shoes: Nike Air Pegasus 2006

3 loops of hill intervals - running hard uphill and jogging down, legs felt fine but heat got to me eventually - I needed more rest on downhills: 7:59 (159), 8:19 (161), 8:34 (162).

stretching warm up/down 10:00 [0]

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