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Training Log Archive: DarthBalter

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  trail run4 3:43:04 27.22(8:12) 43.8(5:06) 930
  ◪2 1:15:17 8.39(8:58) 13.5(5:35) 24025 /32c78%
  stretching2 40:00
  cycling1 30:00 6.21(4:50) 10.0(3:00) 85
  Total9 6:08:21 41.82 67.3 125525 /32c78%
  [1-5]7 5:28:21
averages - sleep:7.1 weight:155lbs

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MoTuWeThFrSaSu

Sunday Apr 8, 2012 #

1 PM

trail run long 1:35:14 intensity: (34:35 @2) + (1:00:39 @3) ** 16.8 km (5:40 / km) +510m 4:55 / km
ahr:141 max:153 slept:10.5 shoes: Inov8 Oroc 280

at Lewis Morris Park - started with Z-man, but it was a mismatch today, so we split, and I took it really easy, feeling tight R hamstring for first 30 mins or so, then much better. Checked new trails in the Southern Part .

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park
 
11 AM

trail run warm up/down 14:45 intensity: (1:11 @1) + (5:28 @2) + (8:06 @3) 2.8 km (5:16 / km) +40m 4:55 / km
ahr:138 max:158 slept:4.0 weight:155lbs shoes: Inov8 Oroc 280

before sprint
12 PM

◪ (Sprint) 11:07 intensity: (19 @1) + (25 @2) + (45 @3) + (9:17 @4) + (21 @5) *** 2.0 km (5:34 / km) +40m 5:03 / km
ahr:158 max:166 spiked:8/9c shoes: Inov8 Oroc 280

I wanted to run this sprint as a technical warm-up but after 2 min it became a full blown sprint effort, lost ~20 sec. in total
1 PM

◪ (Red Course ) 1:04:10 intensity: (9:12 @2) + (34:41 @3) + (20:17 @4) *** 11.5 km (5:35 / km) +200m 5:08 / km
ahr:150 max:164 spiked:17/23c shoes: Inov8 Oroc 280

the map was drafted for 1:5000 but printed at 1:10000, all symbols and lines became 2x smaller and thinner, map became unreadable on a run for ~ 70% of the course. I started 1st time and by control # 2 felt something was realy wrong when my clue sheet said I had to see control in a reentrant, but I could not see one on a map in the circle, while running. I came back, picked up a little better printed map and started second time, but the mood was ruined. At #8 I could not find a one meter wide corridor in 2nd and 3rd green, not like it was mapped well, so I decided not even go there, walked around green boundary to see mapping style, then proceeded to 9. Spent ~ 4 mins extra at it. Legs felt tired today, after yesterday's intervals as expected.

Sprint3 - Splits

Friday Apr 6, 2012 #

2 PM

trail run intervals (T-intervals 10x2'/1') 58:44 intensity: (3:46 @2) + (30:33 @3) + (23:52 @4) + (33 @5) 12.4 km (4:44 / km) +200m 4:23 / km
ahr:154 max:167 slept:9.0 weight:155lbs shoes: Inov-8 Talon 212

3+ long horse loops in Forest Park, after warm-up did 10 x 2min/ 1 min at T effort. felt good for all of them. 14:28 (154), 13:36 (158, 14:04 (159). Nice and sunny, ~ 56F. Short sleeves.
3 PM

stretching warm up/down (legs and back) 20:00 [0]

6 PM

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +85m 2:53 / km

Wednesday Apr 4, 2012 #

12 PM

trail run 54:21 intensity: (2:02 @2) + (34:42 @3) + (17:37 @4) 11.8 km (4:36 / km) +180m 4:17 / km
ahr:152 max:165 slept:5.0 weight:155lbs shoes: Adidas Supernova Light 6

5 loops in Forest Park - fully recovered, but did not have 100% power in the legs. 8:34 (148), 8:10 (151), 8:02 (155), 7:58 (158), 7:46 (161). Nice day, sunny, ~ 62-65 F.
1 PM

stretching warm up/down (back and legs) 20:00 [0]

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