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Training Log Archive: DarthBalter

In the 7 days ending Oct 6, 2014:

	activity	#	time	miles		km		+m
	◪	3	2:22:55	12.64	(11:18)	20.35	(7:01)	760	31 /	36c	86%
	trail run	2	50:41	5.69	(8:55)	9.15	(5:32)	170
	road run	2	28:00	3.23	(8:40)	5.2	(5:23)	100
	Total	6	3:41:36	21.56	(10:17)	34.7	(6:23)	1030	31 /	36c	86%
averages - sleep:5 weight:159lbs

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Sunday Oct 5, 2014 #

10 AM

road run warm up/down 13:00 [3] 2.2 km (5:55 / km) +80m 5:00 / km
slept:4.0 shoes: Salomon S-Lab Fellcross 2

mostly up-hill, felt easy (surprise!), made it with one minute to spare and take a leak. This commenting business lives no time to properly prepare for the race :). Starting on a same minute with Sergei the the sixth, or seventh or eighth... way to many Sergeys.

11 AM

◪ race (Middle Red-Y) 39:44 **** 5.4 km (7:21 / km) +200m 6:12 / km
spiked:13/17c shoes: Salomon S-Lab Fellcross 2

I have very mixed feelings after this race: great terrain and venue, decent for most part map, very weak course setting job, luck of imagination of novice course setter side everywhere.

Middle Red Y - Splits

Saturday Oct 4, 2014 #

12 PM

trail run warm up/down 11:57 1.05 km (11:20 / km) +70m 8:31 / km
ahr:131 max:166 shoes: Inov8 OROC280 (2012)

to the start

◪ 1:25:38 11.35 km (7:33 / km) +510m 6:10 / km
ahr:159 max:171 shoes: Inov8 OROC280 (2012)

Long Red-Y at Lethworth - US Champs. Nice, but far from perfect. Looking at HR seems like I was racing, plan was to survive, I did more than that. Will play the price tomorrow. Took some straight routs early in the race, look like it was not the right tactics, roads were faster to 5, 6. Best rout to 12, good execution, but not perfect. Not the best rout to 13 + weak execution ~ 1.5 min on that.
About the course - I did not climb much extra, but 510 m is way above 395 advertised, too physical for M45+, despite that we are in good shape. I will attribute it to a novice course setter. I would traverse the hell of us on this map and terrain, keep the climb ~ 3-3.5 %. Still with all this rant, I like the design, good long legs, several rout choices.
Map Red-Y Long

Long Red Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals

12 AM

road run warm up/down (to the start + more) 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
slept:4.0 shoes: Salomon S-Lab Fellcross 2

to the start + more

1 PM

◪ (Sprint - Red Course) 17:33 [3] ** 3.6 km (4:53 / km) +50m 4:34 / km
spiked:18/19c shoes: Salomon S-Lab Fellcross 2

legs felt heavy for most of the race, no mistakes but some very minor hesitations ~20 sec total, some due to weak trail symbol color. I was the first starter, so no one on my course, cool!

Sprint Red - Splits

Thursday Oct 2, 2014 #

10 AM

trail run (easy - MP) 38:44 [3] 8.1 km (4:47 / km) +100m 4:30 / km
slept:7.0 weight:159lbs shoes: Adidas Adizero Adios 2 Blue

3 loops in Forset Park, very conservative effort: 8:29, 8:34, 8:10. Cool (~60F), overcast. Running felt easy, legs are rested, swelling from bite is gone. Very exited about next month of racing: USOC, NAOC, M.Lakes, WMOC.

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