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Training Log Archive: DarthBalter

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  skiing15 20:11:02 168.3(7:12) 270.85(4:28) 5469
  trail run4 3:07:42 24.42(7:41) 39.3(4:47) 610
  road run4 2:14:30 16.03(8:23) 25.8(5:13) 310
  strength workout3 1:22:00
  stretching6 52:00
  Total32 27:47:14 208.75 335.95 6389
  [1-5]26 26:54:15
averages - sleep:7.5 weight:160.7lbs

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Thursday Feb 28, 2013 #

9 AM

trail run (easy-MP-T+strides) 46:38 intensity: (2:18 @2) + (31:49 @3) + (9:11 @4) + (3:20 @5) 10.0 km (4:40 / km) +135m 4:22 / km
ahr:151 max:164 slept:8.0 weight:161lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park: 8:29 (148), 8:12 (151), 7:48 (158), 8:38 (155). Incorporated 10 x 20 sec / 40 sec into last loop. Cool, drizzling. Legs felt fresh.
10 AM

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

Wednesday Feb 27, 2013 #

9 AM

strength workout (core, upper body, legs) 30:00 [1]
slept:8.5 weight:161lbs

Tuesday Feb 26, 2013 #

9 AM

trail run (easy) 36:43 intensity: (20:00 @2) + (16:43 @3) 7.3 km (5:02 / km) +135m 4:36 / km
slept:8.0 weight:160lbs shoes: Adidas Supernova Light 6

Perimeter loop in Forest Park, most of the trails are cleared from fallen trees. Cool morning, easy run, legs felt fine.
10 AM

stretching warm up/down (legs and lower back) 6:00 [0]

Sunday Feb 24, 2013 #

9 AM

skiing long (skating style) 1:38:09 intensity: (10 @0) + (3:57 @1) + (54:23 @2) + (38:58 @3) + (41 @4) 21.91 km (4:29 / km) +422m 4:05 / km
ahr:139 max:158 slept:7.0 shoes: Atomic WC Skating

Day 2 at Lapland Lake skiing. Skiing with Speedy. While grooming was excellent for most of the tracks, new wet snow and warm conditions (up to + 5 C) made it slower for wax-skies combination we were using. Just required a little more effort from our tired bodies.
11 AM

skiing (skating style) 50:24 intensity: (4:35 @1) + (29:59 @2) + (15:50 @3) 11.28 km (4:28 / km) +194m 4:07 / km
ahr:124 max:153 shoes: Atomic WC Skating

Last training at Lapland lake, skiing with Vadim, quite tired, got to the lake for a short photo session with Vadim and Valeriy. Photos are already on Facebook: http://www.facebook.com/media/set/?set=a.541417155...

Saturday Feb 23, 2013 #

12 PM

skiing (skating style) 2:08:55 intensity: (28 @1) + (20:17 @2) + (1:38:43 @3) + (9:27 @4) 31.0 km (4:10 / km) +540m 3:50 / km
ahr:147 max:161 slept:5.5 weight:160lbs shoes: Atomic WC Skating

We arrived at Lapland Lake with the start of snowfall, it made for very beautiful woods, a little bit challenging to see anything while flying down hills. Despite fresh snow, gliding was excellent, base was firm. I felt great all the way for 2 + hours, going up steep hills was manageable all the way to the end. Looks like some malfunction of my Polar watch, it did not register last 38 minutes.
3 PM

skiing (skating style) 45:56 intensity: (23 @1) + (14:21 @2) + (30:02 @3) + (1:10 @4) 11.08 km (4:09 / km) +220m 3:46 / km
ahr:145 max:158 shoes: Atomic WC Skating

After a short brake for food and drink went out for more enjoyable skiing, snow mostly stopped, gliding was excellent.

Thursday Feb 21, 2013 #

9 AM

strength workout (core, upper body, legs) 30:00 [1]
slept:7.5

Wednesday Feb 20, 2013 #

9 AM

trail run (easy-MP) 52:47 intensity: (6:48 @2) + (36:09 @3) + (9:50 @4) 11.0 km (4:48 / km) +170m 4:27 / km
ahr:149 max:165 slept:8.0 weight:161lbs shoes: Adidas Adizero Adios 2

3 long horse loops in Forest Park: 15:22 (146), 14:40(150), 14:22(156). Running felt good on this cold, sunny and windy morning (~31F).
C • are you still going to LL t... 5
10 AM

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

Sunday Feb 17, 2013 #

10 AM

skiing long (skating style) 1:26:09 intensity: (1:14 @1) + (20:11 @2) + (57:28 @3) + (7:16 @4) 21.07 km (4:05 / km) +474m 3:41 / km
ahr:147 max:163 shoes: Fisher RCS skating

Day 2 at Lapland Lake: skiing with Speedy. Cold, great new tracks, Olavi tilled icy areas well into snow powder, close to perfect gliding, firm tracks. We picked up effort and speed after 20 min.warm up pace. Felt great, had plenty of power, considering 2 hours skiing yesterday.
C • how many KM would it be if ... 11
11 AM

skiing (skating style) 1:16:39 intensity: (3:29 @1) + (32:06 @2) + (40:04 @3) + (1:00 @4) 18.05 km (4:15 / km) +439m 3:47 / km
ahr:142 max:158 shoes: Fisher RCS skating

Last training after 20 min food brake. Bernie's family all present, skiing and snowshoeing, great to see them. Bernie, Liisa and kids are staying for one more day, Speedy and Z-man are working Monday, we had to go back home tonight. Skied perimeter loop with Speedy, easier effort, energy levels werer fine almost all the way to the end. Last 10 min. or so started to feel tired.
If weather will permit, we will go skiing one more time this season.

Saturday Feb 16, 2013 #

2 PM

skiing (skating style) 2:09:16 intensity: (27 @0) + (7:48 @1) + (10:20 @2) + (1:28:02 @3) + (22:39 @4) 29.92 km (4:19 / km) +670m 3:53 / km
ahr:148 max:164 slept:7.5 weight:161lbs shoes: Atomic WC Skating

Late start skiing at Lapland Lake. Our weekly mini training camp today included lots of driving for Speedy: first drop off Zhervev @ JFK, pick-up me, then Z-man in New Jersey. Gliding was excellent today, but hard tracks were glazed and icy in some spots, difficult to get a full edge while pushing off. Long weekend, great weather - lots of people on course. Time includes a short brake for food. Z-man was "classic" skiing, checking out his new Fisher set-up.

Friday Feb 15, 2013 #

5 PM

road run (commute) 30:00 [1] 4.8 km (6:15 / km) +50m 5:56 / km
shoes: Adidas Kanadia Trail II

to my parents place

Thursday Feb 14, 2013 #

9 AM

strength workout (core, upper body, legs) 22:00 [1]
slept:8.0

Wednesday Feb 13, 2013 #

9 AM

road run (easy-MP-T) 49:00 intensity: (8:20 @2) + (21:00 @3) + (19:40 @4) 10.6 km (4:37 / km) +140m 4:20 / km
ahr:148 max:160 slept:8.0 weight:161lbs shoes: Adidas Supernova Light 6

4 x Forest Park Lane, last two tempo: 10:40, 10:20. 9:56, 9:44. Felt great. Cool, sunny morning, HR was low for this speed. Trails are covered with snow, need 2-3 more melting days.
10 AM

stretching warm up/down (legs and lower back) 12:00 [0]

Tuesday Feb 12, 2013 #

9 AM

road run 28:45 intensity: (14:30 @2) + (14:15 @3) 6.0 km (4:48 / km) +80m 4:30 / km
slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2

Forest Park Lane to Woodhaven Blvd and back. Despite the rain still 6" of snow on the ground. Running felt good, legs were a little stiff in the beginning.
10 AM

stretching warm up/down (legs and lower back) 8:00 [0]

Sunday Feb 10, 2013 #

10 AM

skiing (skating style) 1:34:30 intensity: (1:21 @1) + (25:07 @2) + (56:56 @3) + (11:06 @4) 20.75 km (4:33 / km) +417m 4:08 / km
ahr:147 max:161 slept:7.0 weight:160lbs shoes: Atomic WC Skating

Day 2 at Lapland Lake, skiing with Speedy after waxing our skies - better gliding and harder tracks, than yesterday, close to perfect conditions for skiing. I felt yesterday's workouts in my body, legs and arms did not have much spring today. Side note: it was -19C this morning, but by the time we hit the trailes, manageable -6C, -2C when we left.
12 PM

skiing (skating style) 54:41 intensity: (3:20 @1) + (23:47 @2) + (27:34 @3) 11.2 km (4:53 / km) +205m 4:28 / km
ahr:140 max:156 shoes: Atomic WC Skating

easy gliding on fumes with Speedy and then some more, felt done as it should be.

Saturday Feb 9, 2013 #

1 PM

skiing long (skating style) 1:25:16 intensity: (1 @0) + (1:17 @1) + (13:19 @2) + (47:42 @3) + (22:40 @4) + (17 @5) 17.31 km (4:56 / km) +350m 4:28 / km
ahr:150 max:166 shoes: Atomic WC Skating

@ Lapland Lake - a little soft and physical, but I will take it
3 PM

skiing (skating style) 1:00:47 intensity: (22 @1) + (6:57 @2) + (40:49 @3) + (12:39 @4) 11.8 km (5:09 / km) +265m 4:38 / km
ahr:151 max:163 shoes: Atomic WC Skating

ater 20 min rest and food, second run, trying to save some energy for tomorrow

Thursday Feb 7, 2013 #

9 AM

trail run (easy-MP-T) 51:34 intensity: (24 @1) + (6:32 @2) + (33:54 @3) + (10:44 @4) 11.0 km (4:41 / km) +170m 4:21 / km
ahr:150 max:163 slept:7.5 weight:161lbs shoes: Adidas Adizero Adios 2

3 long horse loops in Forest Park: 14:50 (148), 14:24 (152), 13:52 (157). Felt good on this chilly morning (28F), legs are fresh. Trails are frozen, felt like running on pavement.
10 AM

stretching warm up/down (legs and lower back) 6:00 [0]

Sunday Feb 3, 2013 #

9 AM

skiing (skating style) 1:27:38 intensity: (4 @0) + (39 @1) + (18:37 @2) + (1:05:37 @3) + (2:41 @4) 19.8 km (4:26 / km) +409m 4:01 / km
ahr:147 max:159 slept:8.5 shoes: Atomic WC Skating

@ Lapland Lake. Day two started with same 2 loops as yesterday, Speedy was going with his own pace. I felt much better balance wise, due to somewhat groomed tracks, much easier to get an edge then yesterday. No falls today. Mostly enjoyed this one.
11 AM

skiing 46:14 intensity: (2:29 @1) + (23:51 @2) + (19:54 @3) 10.07 km (4:35 / km) +208m 4:10 / km
ahr:140 max:154 shoes: Atomic WC Skating

After 15 min. rest, GU and tea went for final workout of this mini training camp: one loop, taking it easier, no reason to kill myself here. With exception of Christmas and New Year's weekends, this is a second bad season for cross-country skiing in our part of the country. There is always next year, and this one is not over yet.

Saturday Feb 2, 2013 #

12 PM

skiing long (skating style) 1:29:24 intensity: (4:18 @1) + (21:36 @2) + (56:20 @3) + (6:12 @4) + (58 @5) 19.38 km (4:37 / km) +401m 4:11 / km
ahr:146 max:229 slept:5.0 weight:160lbs shoes: Atomic WC Skating

Skiing with Speedy at Lapland Lake. Very hard surface, about 0.5" of snow on top of ice base. not much rest going down hills. But, still happy that we could ski after all the rain this week. Couple of falls on a second loop.
2 PM

skiing (skating style) 1:17:04 intensity: (4:04 @1) + (26:28 @2) + (41:12 @3) + (5:20 @4) 16.24 km (4:45 / km) +255m 4:24 / km
ahr:144 max:162 shoes: Atomic WC Skating

after 50 min res and food, went for more abuse on a body, little more conservative doing down, only one more fall. Started this one feeling weak, but food kicked in after 20 min of skiing or so, and I felt great for the rest of it.

Friday Feb 1, 2013 #

1 PM

road run 26:45 intensity: (17 @0) + (12:28 @1) + (13:48 @2) + (12 @3) 4.4 km (6:05 / km) +40m 5:49 / km
ahr:123 max:151 slept:8.0 weight:160lbs shoes: Adidas Kanadia Trail

very easy jog to my parents place on a cold and windy day

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