Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DarthBalter

In the 7 days ending Oct 14, 2014:

	activity	#	time	miles		km		+m
	◪	3	1:51:58	9.65	(11:36)	15.52	(7:13)	220	40 /	49c	81%
	road run	3	1:13:32	8.95	(8:13)	14.4	(5:06)	90
	trail run	3	44:00	5.53	(7:57)	8.9	(4:57)	1575
	Total	7	3:49:30	24.12	(9:31)	38.82	(5:55)	1885	40 /	49c	81%
averages - sleep:6.8 weight:161lbs

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Monday Oct 13, 2014 #

9 AM

◪ race (Sprint Course 5) 19:05 *** 4.1 km (4:39 / km) +30m 4:29 / km
ahr:129 max:165 spiked:19/20c shoes: Adidas Adizero Adios 2

Good effort, 1 small d-tour ~ 10 sec to 6, may be 10 sec to 9.

10 AM

road run warm up/down 7:00 [3] 1.4 km (5:00 / km)
slept:6.0 shoes: Adidas Adizero Adios 2

to the start

Sprint - Course 5b - Splits

Sunday Oct 12, 2014 #

10 AM

◪ race (Course 7a M45+) 53:35 **** 7.22 km (7:25 / km) +100m 6:56 / km
ahr:158 max:170 spiked:8/12c shoes: OLWAY Tiger 2004

Really poor execution on my side today. Much better course setting today, I just did not perform well.
Map M-45+ Long

trail run warm up/down (to start) 5:00 [3] 1.0 km (5:00 / km) +5m 4:53 / km
slept:6.0 shoes: OLWAY Tiger 2004

12 PM

trail run warm up/down 15:00 [2] 3.0 km (5:00 / km) +1500m 1:26 / km
shoes: OLWAY Tiger 2004

the weather was perfect, sunny, cool-down was spontaneous, running with Ksenyia , Boris and Kris.

2 PM

Note

Coaching can be very frustrating and very rewarding. Today was the later. :)

Long - Course 7A - Splits

Saturday Oct 11, 2014 #

1 PM

◪ race (Course 7a M45+) 39:18 [5] **** 4.2 km (9:21 / km) +90m 8:27 / km
spiked:13/17c shoes: Inov8 OROC280 (2012)

I will blame it on a map and course setting ;)
Very poor execution to 4 on my side. Rushed to 5, if the circle was cut out to show contours around control, I would never missed it, otherwise totally misinterpreted the map. Went right by it, it did not help, that control was hidden more than usual, with bag touching the ground.
7 was funny place on the map, nothing made sence, when I arrived to the circle, standing for good 30 sec 30 meters from it, until Charlie arrived from a different direction and punched it. Very concervative after that, clean but loosing time to others.
Map M45+ Middle
Screw the amateurs, bring a pro mapper for a change!

road run warm up/down 12:00 [4] 2.5 km (4:48 / km) +25m 4:34 / km
shoes: Inov8 OROC280 (2012)

Mad dash to the start with short wisit to WC. I was only 30 sec late or so. Starting with Swisscheese and PG. Bonus :).

Middle - Course 7a - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

10 AM

trail run 24:00 4.9 km (4:54 / km) +70m 4:34 / km
slept:7.0 shoes: Adidas Adizero Adios 2 Blue

1 long horse loop in Forest Park, 9 x 20 sec / 40 sec, legs felt good.

Wednesday Oct 8, 2014 #

1 PM

road run (commute - work) 54:32 10.5 km (5:12 / km) +65m 5:02 / km
ahr:143 max:154 slept:8.0 weight:161lbs shoes: Adidas Adizero Adios 2 Blue

Nice day to run to work, warm by fall standards and sunny (~70F), strong head wind helped cooling. Legs are almost 100% after tough weekend of racing.

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