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Training Log Archive: DarthBalter

In the 7 days ending Oct 1, 2007:

activity # timemileskm+m
  ◪2 2:14:27 9.32(14:26) 15.0(8:58) 39517 /31c54%
  trail run4 2:12:30 15.66(8:28) 25.2(5:15) 390
  stretching2 25:00
  road run1 12:17 1.55(7:54) 2.5(4:55) 20
  Total6 5:04:14 26.53 42.7 80517 /31c54%
  [1-5]6 4:54:14
averages - sleep:6.8

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TuWeThFrSaSuMo

Sunday Sep 30, 2007 #

trail run warm up/down 12:00 [2] 1.5 km (8:00 / km) +20m 7:30 / km
ahr:115 max:155 slept:8.0 shoes: OLWAY Tiger 2004

◪ race (Red) 1:10:30 [3] ***** 7.5 km (9:24 / km) +210m 8:15 / km
ahr:148 max:163 spiked:11/16c shoes: OLWAY Tiger 2004

Red Day 2 @ Boulder Dash - I had better spike ratio today but mistakes were costly - lost 8.5 min on # 3 and 6.5 min on #15 both result of poor compass work in green, and some small hesitations here and there for total of 2.5-3 min. This is my log and I can write what I think - that map is crap, this style of mapping was outdated in early 80's, I am not good in anticipating what is mapped and what is not, but the situations on the map a lot of times did not match the terrain,... that's why the mistakes were so costly.
C • you don't have to say excus... 5

Red Day 2 - Splits

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]

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