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Training Log Archive: DarthBalter

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  skiing12 13:40:27 110.7(7:25) 178.15(4:36) 3670
  road run6 3:54:28 28.65(8:11) 46.1(5:05) 645
  trail run1 1:09:00 6.84(10:06) 11.0(6:16) 300
  stretching7 1:04:00
  Total26 19:47:55 146.18 235.25 4615
  [1-5]20 18:53:56
averages - sleep:7.7 weight:161.1lbs

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Thursday Feb 27, 2014 #

9 AM

road run (easy) 47:08 intensity: (15:04 @2) + (32:04 @3) 9.2 km (5:07 / km) +140m 4:46 / km
ahr:143 max:153 slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2

Coldish (26F), windy morning run @ Forest Park Lane. Running felt easy, legs are recovered.
10 AM

stretching warm up/down (Back and legs) 12:00 [1]

+ some strength

Wednesday Feb 26, 2014 #

9 AM

road run (easy - MP) 47:14 intensity: (46 @1) + (4:56 @2) + (39:43 @3) + (1:49 @4) 9.2 km (5:08 / km) +140m 4:46 / km
ahr:146 max:158 slept:8.0 weight:163lbs shoes: Asics Gel DS Trainer 16

Morning run at Forest Park Lane - Coldish (26F), snowing. Legs felt fine, do not feel speed in them yet.
10 AM

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

Sunday Feb 23, 2014 #

12 AM

skiing (skating style) 1:19:17 intensity: (2:14 @1) + (33:35 @2) + (42:27 @3) + (1:01 @4) 17.4 km (4:33 / km) +340m 4:09 / km
ahr:142 max:157 shoes: Atomic WC Skating

Session #4 in 24 hours, skiing with Speedy at LL. Easy effort, still mostly decent gliding, skipped one hill on Karhu Polku. Pretty much wasted on energy at the end, but feeling good. May be one more time, next week, weather permits.
10 AM

skiing (skating style) 1:12:38 intensity: (43 @1) + (22:23 @2) + (45:36 @3) + (3:56 @4) 17.2 km (4:13 / km) +360m 3:49 / km
ahr:146 max:160 slept:8.0 shoes: Atomic WC Skating

Session #3 at LL. Skiing with Speedy( he was leading). Temps are just above freezing, but some places are quick with firn and under the direct sun light getting slow - some tricky balance at time. While effort and energy levels were not great, quick downhill sessions helped to keep speed decent. Arms definitely feel yesterday.

Saturday Feb 22, 2014 #

1 PM

skiing long (skating style) 1:22:28 intensity: (1:53 @1) + (12:59 @2) + (52:41 @3) + (14:55 @4) 18.4 km (4:29 / km) +380m 4:04 / km
ahr:149 max:164 slept:6.0 weight:160lbs shoes: Atomic WC Skating

Session #1 at Lapland Lake, skiing with Speedy. Temps are around low 40-s, soft wet snow, sunny spots are slow with excess of water on tracks. Energy wise felt great, climbing all hills felt easy.
3 PM

skiing long (skating style) 1:16:47 intensity: (27 @1) + (11:40 @2) + (50:40 @3) + (14:00 @4) 17.2 km (4:28 / km) +360m 4:02 / km
ahr:150 max:163 shoes: Atomic WC Skating

Session #2 at LL. Skiing with Spedy, after 20 min. rest and food. Gliding conditions started to improve with cool wind and may be temps were dropping. Same effort - less power + better gliding = same speed. Tired at the end. Grooming and over all snow cover are close to perfect today.

Thursday Feb 20, 2014 #

9 AM

road run (easy - MP) 46:52 intensity: (3:55 @1) + (4:56 @2) + (38:01 @3) 9.4 km (4:59 / km) +140m 4:38 / km
ahr:148 max:158 slept:8.0 weight:162lbs shoes: Adidas Supernova Light 6

Nice, sunny morning run at Forest Park: 3.5 time Forest Park Lane (43F). Snow is melting here.
10 AM

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

Wednesday Feb 19, 2014 #

9 AM

road run 30:44 intensity: (58 @1) + (1:56 @2) + (24:37 @3) + (3:13 @4) 6.1 km (5:02 / km) +80m 4:44 / km
ahr:147 max:165 slept:7.0 weight:161lbs shoes: Asics Gel DS Trainer 16

Nice morning run in Forest Park, it is starting to warm-up, still 10" of snow on the ground.
10 AM

stretching tempo (Back and legs) 10:00 [0]

Sunday Feb 16, 2014 #

10 AM

skiing (skating style) 1:16:43 intensity: (5 @0) + (53 @1) + (17:06 @2) + (51:09 @3) + (7:30 @4) 16.8 km (4:34 / km) +280m 4:13 / km
ahr:147 max:161 shoes: Fisher RCS skating

Second day at Lapland Lake, skiing with Speedy ( he actually pulled away on this one). First 20-25 min. arms did not push well, then better. Much colder today at 10AM, but warming up (15-17F), I expected better glide of my Fishers, they must be getting old, or it is me who is getting older. Did not go for 2 big hills on perimeter loop.
12 PM

skiing (skating style) 1:06:40 intensity: (1:25 @1) + (12:03 @2) + (47:42 @3) + (5:30 @4) 14.79 km (4:30 / km) +260m 4:09 / km
ahr:148 max:160 shoes: Atomic WC Skating

Skiing with Speedy to finish this weekend at LL. Easier effort, better gliding with Atomics. Skipped all major climbs to survive it, felt decent at the end.

Saturday Feb 15, 2014 #

1 PM

skiing (skating style) 1:20:27 intensity: (12 @1) + (3:00 @2) + (44:00 @3) + (33:00 @4) + (15 @5) 18.2 km (4:25 / km) +380m 4:00 / km
ahr:154 max:166 slept:5.5 weight:161lbs shoes: Atomic WC Skating

At Lapland Lake with Speedy. Good conditions and decent gliding. Temps are around freezing, fresh snow. The GPS is for two training sessions together, did not reset the watch.
3 PM

skiing long (skating style) 1:18:12 intensity: (5:00 @2) + (43:00 @3) + (30:12 @4) 17.0 km (4:36 / km) +360m 4:10 / km
ahr:155 max:164 shoes: Atomic WC Skating

Second run after 30 min rest, bar and tea. Gliding was slightly improving as temps were going down, same effort, tired arms and quads. Just full perimeter loop this time.

Tuesday Feb 11, 2014 #

9 AM

road run 30:39 intensity: (2:24 @2) + (25:00 @3) + (3:15 @4) 6.1 km (5:01 / km) +75m 4:44 / km
ahr:150 max:160 slept:8.0 weight:161lbs shoes: Asics Gel DS Trainer 16

2 x Park Lane at FP, cold (18F), sunny, nice. Felt good, legs are rested.
10 AM

stretching tempo (Back and legs) 6:00 [0]

Sunday Feb 9, 2014 #

10 AM

skiing (skating style) 1:17:44 intensity: (1:51 @0) + (23:07 @1) + (29:22 @2) + (22:26 @3) + (58 @4) 13.56 km (5:44 / km) +200m 5:20 / km
ahr:129 max:159 shoes: Atomic WC Skating

Started walking with Speedy and Natasha, then we left Natasha at the lake and skied on our terms with Speedy, but I felt need for brake so went for short loop on West side and back to the lodge for food.
12 PM

skiing (skating style) 48:41 intensity: (1 @0) + (52 @1) + (15:15 @2) + (32:06 @3) + (27 @4) 10.2 km (4:46 / km) +300m 4:10 / km
ahr:144 max:158 shoes: Atomic WC Skating

Second run after short recovery (`15min) and GU

Saturday Feb 8, 2014 #

2 PM

skiing (skating style) 53:33 intensity: (1 @0) + (17 @1) + (5:46 @2) + (29:07 @3) + (17:55 @4) + (27 @5) 11.4 km (4:42 / km) +330m 4:06 / km
ahr:152 max:166 shoes: Atomic WC Skating

after leaving Natasha at Woods lake, skiing with Speedy, conditions are great, tracks are excellent, gliding is average, nothing special.
3 PM

skiing (skating style) 27:17 intensity: (1 @0) + (17 @1) + (2:51 @2) + (17:43 @3) + (6:25 @4) 6.0 km (4:33 / km) +120m 4:08 / km
ahr:151 max:161 shoes: Atomic WC Skating

East, flatter trails at LL. Skiing with Speedy, after food stop (GU). Did not kill myself today, like before.

Thursday Feb 6, 2014 #

9 AM

road run (easy) 31:51 intensity: (6:27 @2) + (25:24 @3) 6.1 km (5:13 / km) +70m 4:56 / km
ahr:144 max:154 slept:8.0 weight:160lbs shoes: Asics Gel DS Trainer 16

Since all of Forest Park is covered in crusty snow, ran 2 x Park Lane and back home. Coldish (21F), but nice, sunny, not too much wind. HR is about right, still have lingering cough, left over from last cold.
10 AM

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

Sunday Feb 2, 2014 #

11 AM

trail run 1:09:00 [3] 11.0 km (6:16 / km) +300m 5:31 / km
slept:10.0 weight:160lbs shoes: Asics Gel DS Trainer 16

@ Valley Forge in a large group led by Angelica and Natasha, with Wyatt, and Vadim.
12 PM

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

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