Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Mar 9, 2008:

	activity	#	time	miles		km		+m
	intervals	1	1:15:00	8.7	(8:37)	14.0	(5:21)	210
	◪	1	55:30	5.41	(10:16)	8.7	(6:23)	195	48 /	50c	96%
	trail run	1	51:06	6.77	(7:33)	10.9	(4:41)	200
	road run	2	49:10	5.28	(9:19)	8.5	(5:47)	135
	strength workout	1	40:00
	stretching	2	20:00
	Total	5	4:50:46	26.16		42.1		740	48 /	50c	96%
	[1-5]	5	4:30:46
averages - sleep:8.3 weight:149.5lbs

1:33

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Sunday Mar 9, 2008 #

road run warm up/down 28:10 [2] 5.0 km (5:38 / km) +100m 5:07 / km
ahr:134 max:151 slept:8.0 weight:149lbs shoes: Asics Gel-Kahana trail

to Forest park and back after O-training

◪ (middle) 27:53 [4] *** 4.5 km (6:12 / km) +95m 5:36 / km
ahr:157 max:164 spiked:23/25c

Test course run in reverse order - made 2 min of errors

◪ (middle) 27:37 [3] *** 4.2 km (6:35 / km) +100m 5:53 / km
ahr:154 max:161 spiked:25/25c shoes: Asics Gel-Kahana trail

lesser effort - run mostly on memory in normal order

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

Middle Distance - Splits

Saturday Mar 8, 2008 #

intervals hills (8x450/420) 1:15:00 14.0 km (5:21 / km) +210m 4:59 / km
slept:8.5 shoes: Asics DS Trainer IX

uphill intervals in Forest Park with Z-man and Kseniya - very humid:
1:36 / 2:39
1:42 / 2:52
1:40 / 2:52
1:41 / 2:55
1:45 / 2:55
1:43 / 3:00
1:44 / 2:44
1:43 / 2:50
11 m climb for 450 m
After 1-st interval with fresh legs, it felt like hard work. Recovery is fine, no aftereffects.

Friday Mar 7, 2008 #

road run warm up/down (commute) 21:00 [2] 3.5 km (6:00 / km) +35m 5:43 / km
slept:9.0 shoes: Asics Gel-Kayano-XII-2006

Thursday Mar 6, 2008 #

Note
(rest day)

Starting antibiotics treatment for H-pylori - 14 days

C • Get better, let's hope it'l... 9

C • Should I bring a fire extinquisher instead? 1

Tuesday Mar 4, 2008 #

trail run (easy-T) 51:06 10.9 km (4:41 / km) +200m 4:18 / km
ahr:155 max:167 slept:8.0 shoes: Asics Gel-Kahana trail

3 long horse loops in Forest Park: 14:38 (153), 14:20 (155), 13:50 (160)
legs felt a little slow in the beginning, then fine - Knee is OK, close to 100%.

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

Monday Mar 3, 2008 #

strength workout (2x11 circuit + stretching) 40:00 [1]
slept:8.0 weight:150lbs

upper body, abs, back, legs

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