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Training Log Archive: DarthBalter

In the 7 days ending Sep 29, 2007:

activity # timemileskm+m
  trail run4 2:40:30 18.45(8:42) 29.7(5:24) 490
  ◪2 1:42:27 7.77(13:11) 12.5(8:12) 42520 /32c62%
  stretching2 25:00
  road run1 12:17 1.55(7:54) 2.5(4:55) 20
  Total6 5:00:14 27.78 44.7 93520 /32c62%
  [1-5]6 4:50:14
averages - sleep:6.3

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SuMoTuWeThFrSa

Saturday Sep 29, 2007 #

Event: Boulder Dash 2007
 

trail run warm up/down (+ stretching) 26:00 [2] 3.5 km (7:26 / km) +70m 6:45 / km
ahr:131 max:160 slept:3.0 shoes: OLWAY Tiger 2004

◪ race (Red) 1:03:57 [3] ** 7.5 km (8:32 / km) +185m 7:35 / km
ahr:151 max:165 spiked:6/15c shoes: OLWAY Tiger 2004

Red, day one @ Boulder Dash - map needed ROGAINE approach to navigation - I kept correcting my tactics during this course, but every control had its own "challenge" in map interpretation and I got lucky just on 6 controls out of 15 :). I do not remember last time I had so many problems with visualization and interpretation during orienteering course. Also, I had tough time keeping direction by compass in bad runnability areas.

Red Day 1 - Splits

Friday Sep 28, 2007 #

road run (commute) 12:17 [2] 2.5 km (4:55 / km) +20m 4:43 / km
ahr:141 max:152 slept:6.0 shoes: Asics Gel-Kahana trail

Thursday Sep 27, 2007 #

stretching (+ strength) 15:00 [1]

Wednesday Sep 26, 2007 #

trail run (easy-MP) 1:00:02 intensity: (9:49 @2) + (25:42 @3) + (24:31 @4) 12.8 km (4:41 / km) +175m 4:23 / km
ahr:152 max:165 slept:8.0 shoes: Adidas Supernova Light 6

5 loops in FP - 8:46 (147), 8:36 (150), 8:20 (153), 8:09 (157), 7:59 (159) + back home 8:23 (162) - warm and humid (86F) for the end September

Tuesday Sep 25, 2007 #

trail run tempo 34:28 intensity: (9:34 @2) + (9:48 @3) + (15:06 @4) 7.4 km (4:39 / km) +125m 4:18 / km
ahr:155 max:171 slept:9.0 shoes: Asics DS Trainer IX

2 tempo loops in FP: 7:33 (161), 7:33 (166) - felt good, warm day

stretching warm up/down (back) 10:00 [0]

Sunday Sep 23, 2007 #

trail run warm up/down 40:00 [2] 6.0 km (6:40 / km) +120m 6:04 / km
ahr:132 max:160 slept:5.5 shoes: VJ-Integrators-2006

before and after my run

◪ race (Relay - leg 1) 38:30 [4] ***** 5.0 km (7:42 / km) +240m 6:13 / km
ahr:162 max:170 spiked:14/17c shoes: VJ-Integrators-2006

Very physical course - did not have all the energy climbing - navigated rather well most of the time - 1 min on 2 - pulled by leading group - not a best rout to 3 - ~ 1 min, not the best rout to 8 ~ 20 sec, 25 sec on 11 - total ~ 3 min. DVOA 1 - won. Super run by Wyatt on leg 3 sealed it. Clem had 6 min lead and kept losses to minimum.

4pt Leg 1 Green - Splits

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