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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 19, 2009:

activity # timemileskm+m
  ◪2 2:37:59 12.92(12:13) 20.8(7:36) 76045 /55c81%
  trail run4 2:26:01 16.96(8:36) 27.3(5:21) 475
  stretching2 20:00
  Total4 5:24:00 29.89 48.1 123545 /55c81%
  [1-5]4 5:04:00
averages - sleep:6.6 weight:155.7lbs

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MoTuWeThFrSaSu

Sunday Apr 19, 2009 #

trail run warm up/down 10:00 intensity: (5:00 @2) + (5:00 @4) 1.5 km (6:40 / km) +40m 5:53 / km
slept:5.5 weight:155lbs shoes: OLWAY Tiger 2004

◪ race (Blue - Classic) 1:37:29 [4] ***** 13.0 km (7:30 / km) +450m 6:24 / km
spiked:19/22c shoes: OLWAY Tiger 2004

I had a great feel for this run, liked the course design and most of control locations. Despite a huge bomb on 11 (I think I lost 4.5 min on that leg) and added stupidity on 18 where I just lost my way and it led to ~ 3 min lost time. Hesitations - #3 20 sec, 4 - 1 min, #5 - 10 sec, #7 - 20 sec, #15 - I spent 2 min fixing developing blister issue, #16 - 20 sec. I was pushing hard from 15 to 22, after I realized that I have enough energy left to finish this course. Despite that much time lost I am very happy with the result - the planning and execution worked well today.

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet
 

trail run warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:7.0 weight:156lbs shoes: Puma - Narabota XC Green

◪ race (sprint) 19:25 [5] ***** 2.8 km (6:56 / km) +110m 5:48 / km
ahr:168 max:177 spiked:18/20c shoes: Puma - Narabota XC Green

sprint at West Point - started easy, and clean - lost 15 sec on 16, and almost a minute on 17 - bad map printing and choice of symbols - best was 15:27 by Erik Nystrom

trail run warm up/down 16:00 [3] 1.6 km (10:00 / km) +120m 7:16 / km
ahr:145 max:160 shoes: Puma - Narabota XC Green

to the start of the middle

◪ race (middle - Red) 41:05 [5] ***** 5.0 km (8:13 / km) +200m 6:51 / km
ahr:167 max:177 spiked:8/13c shoes: Puma - Narabota XC Green

felt good running in this warm weather, was more or less clean to #9 - lost 4 min running around the circle - Joe was 37 min. 20 sec standing and looking at control #1, 20 sec on two, 30 sec on 7, 20 sec on 8.

Sprint: Red Blue - Splits

Middle: Red - Splits

Wednesday Apr 15, 2009 #

trail run (easy + 5x100/100) 43:36 intensity: (16:06 @2) + (25:16 @3) + (2:14 @4) 8.4 km (5:11 / km) +135m 4:48 / km
ahr:146 max:157 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

one easy perimeter loop in Forest Park + 5x100/100 (19-20 sec). Felt good today.

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

Tuesday Apr 14, 2009 #

trail run 1:00:25 intensity: (6:18 @2) + (43:21 @3) + (10:46 @4) 12.8 km (4:43 / km) +180m 4:25 / km
ahr:151 max:167 slept:6.0 weight:156lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park: 8:29 (151), 8:23 (152), 8:43 (150), 8:32 (152), 7:59 (160). minor pains all over, had a small back spasm on loop 3.

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

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