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Training Log Archive: DarthBalter

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	skiing	9	18:23:49	156.16	(7:04)	251.31	(4:24)	4720
	trail run	11	10:22:01	79.13	(7:52)	127.35	(4:53)	2153
	stretching	11	2:01:00
	◪	1	59:33	6.21	(9:35)	10.0	(5:57)	250	11 /	15c	73%
	road run	1	57:02	5.92	(9:38)	9.53	(5:59)	50
	Total	32	32:43:25	247.43		398.2		7173	11 /	15c	73%
	[1-5]	21	30:42:25
averages - sleep:7 rhr:48 weight:156lbs

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Tuesday Feb 28, 2012 #

5 AM

trail run (easy + 15x100/100) 1:10:45 13.8 km (5:08 / km) +230m 4:44 / km
ahr:147 max:157 slept:6.0 weight:156lbs shoes: Asics Gel DS Trainer 16

4 long horse loops in Forest Park: 15:38 (146), 15:34 (145), 14:59 (149), 15:24 (151) - last loop ran as 15 x 22 fast / 38 slow. Felt skiing in the legs, tired after strides. Way too many dog walkers to fully enjoy the run. Sunny, cool, windy (42F).

12 PM

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

Sunday Feb 26, 2012 #

9 AM

skiing long (skating) 2:20:02 31.0 km (4:31 / km) +540m 4:09 / km
ahr:143 max:165 slept:7.5 shoes: Atomic WC Skating

Skiing with Speedy @ Lapland Lake - Sisu (change skis to Atomic), East trails + lake, West Loop in 44:05 - pushed a little harder, then short rest, picked up the camera and out to a short photo session on Woods Lake and back to base. Really tired body at the end, needed food injection right away. Skiing ends for the season. GPS tracks include yesterday part 2 (forgot to reset unit, and they say I can cheat with this, I barely know how to push buttons for now)

Saturday Feb 25, 2012 #

12 PM

skiing long (skating) 2:15:08 30.0 km (4:30 / km) +515m 4:09 / km
ahr:149 max:163 slept:4.5 shoes: Atomic WC Skating

skiing @ Lapland Lake with Speedy and Mark Buska: full outside loop + west loop. Fresh wet snow, not groomed wide made it slow and physical skiing. Still enjoyed it.

3 PM

skiing (easy) 1:23:16 [3] 18.0 km (4:38 / km) +230m 4:21 / km
ahr:149 max:165 shoes: Atomic WC Skating

Part two @ Lapland Lake: after a launch one full loop with Mark - not much power, but I suvived it without running out of it. Temperatures were dropping ever so slightly and the snow was getting quicker.

Wednesday Feb 22, 2012 #

11 AM

trail run (easy-mp) 54:17 11.8 km (4:36 / km) +160m 4:18 / km
ahr:148 max:159 slept:6.0 weight:156lbs shoes: Adidas Supernova Light 6

5 loops in Forest Park: 8:14 (150), 8:06 (151), 8:09 (151), 8:05 (150), 7:55 (153). Nice, warm and sunny (~55F), t-shirt and shorts weather.
Legs are still tired, getting better, quads are the weakest link.

12 PM

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

Tuesday Feb 21, 2012 #

11 AM

trail run warm up/down (easy) 22:49 4.8 km (4:45 / km) +68m 4:26 / km
ahr:145 max:157 slept:10.0 weight:156lbs shoes: Asics Gel DS Trainer 16

went out for one long horse loop, just to let the legs turn a bit - felt good, but muscles are tired. Sunny, cold wind, ~44F.

12 PM

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

Monday Feb 20, 2012 #

9 AM

skiing long (skating) 2:03:09 28.0 km (4:24 / km) +440m 4:05 / km
ahr:139 max:156 slept:6.0 weight:157lbs shoes: Fisher RCS skating

back to Lapland Lake - skiing with Speedy. Coldish in the morning, very firm and some icy trails, decent gliding. Not a lot of power left, but managed 2 West trails loops (Sisu-Karhu Polku-Napa Piiri-Tuulen Tie) + Kippis-Era Polku-lake trail-Lake loop-Tunturi and back to lodge. With rain and major warming in the forecast for this Friday it can be the last time we ski this season.

C • Crazy 7

Sunday Feb 19, 2012 #

11 AM

skiing hills (Skating) 2:11:13 28.11 km (4:40 / km) +850m 4:03 / km
ahr:142 max:157 slept:7.5 shoes: Fisher RCS skating

Skiing with Speedy on hard and in some places bumpy trails at Lake Placid: Flatlander's+ loop to warm up, then Porter Mountain loops(with some shortcuts - closed trails)- East Mountain climb-Ladies 5 to stadium, 5 min brake + 2 Flatlander's+ loops before lunch and rest. Did not reset Garmin unit, so the second training is part of this too: East Mountain loop (probably the most decent trails at this point) + one more Flatlander's loop to finish. Then we went to Cascade lodge (by car) and polished this training with one and only Hoevenburger and Glog-Glog-Glog.

C • Jealous 4

Saturday Feb 18, 2012 #

11 AM

skiing long (Skating) 3:07:29 40.0 km (4:41 / km) +650m 4:20 / km
ahr:138 max:159 slept:4.0 weight:156lbs shoes: Atomic WC Skating

skiing at Lapland Lake, last loop with Speedy: first part - the gliding was fare but dull in some places, then on a second part ~ 1 inch of tresh snow made it very difficult to move - must be wrong wax for this, I had to push even on steep downhills.

Friday Feb 17, 2012 #

1 PM

trail run (easy) 1:04:40 13.2 km (4:54 / km) +260m 4:28 / km
ahr:147 max:160 slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

2 perimeter loops in Forest Park: 29:11 (145), 28:11 (149). GPS off, I was pissed at it for not finding satellites for long time. Calves are not fully recovered yet from speed on Wednesday. Nice day for running: sunny, ~50F

2 PM

stretching warm up/down (legs and back) 15:00 [0]

Wednesday Feb 15, 2012 #

11 AM

trail run intervals (easy-T) 1:03:39 13.0 km (4:54 / km) +200m 4:33 / km
ahr:146 max:164 slept:7.0 weight:155lbs shoes: Puma - Narabota XC Brown

5.7 loops in Forest Park: warm-up then 10 x 2 min (T) / 30 sec - recovery + back home. 9:14 (139), 9:15 (138), 7:47 (156), 8:12 (157), 8:08 (158). Tough training - tired at the end. Damp and cool, little drizzle. Before this run I pulled 1/4" thorn from R. knee, a visitor from Greenbelt Park.

12 PM

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

a little longer stretching - back needs it as running pace and volume go up.

Tuesday Feb 14, 2012 #

11 AM

trail run (easy-MP-T) 1:22:25 17.1 km (4:49 / km) +290m 4:27 / km
ahr:150 max:163 slept:8.0 weight:155.5lbs shoes: Asics Gel DS Trainer 16

5 long horse loops in Forest Park: 15:21 (149), 15:08 (148), 14:49 (151), 14:24 (153), 13:54 (157). Felt rested, HR somewhat low. Cool (38F), no snow.

12 PM

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

Sunday Feb 12, 2012 #

Event: QOC Greenbelt

11 AM

trail run warm up/down 11:57 1.95 km (6:08 / km) +50m 5:26 / km
ahr:146 max:176 slept:8.0 shoes: Inov8 Oroc 280

C • Gloves 2

C • r u going to LL this weekend? 3

◪ race (Blue Course) 59:33 *** 10.0 km (5:57 / km) +250m 5:18 / km
ahr:144 max:164 spiked:11/15c shoes: Inov8 Oroc 280

Blue at Greenbelt - 2 min my errors and hesitation and 7 min on a course setter, AHR way too low for racing. #7 was misplaced by ~ 50m and #10 mismapped by ~ 20 m + situation with green and contours did not match.

Blue - Splits

Friday Feb 10, 2012 #

11 AM

road run (easy - MP) 57:02 9.53 km (5:59 / km) +50m 5:50 / km
ahr:147 max:160 slept:8.5 weight:155lbs shoes: Asics Gel DS Trainer 16

To Victory Field + 6 km (3 tempo) + back. Plan was to do some strides, but legs are not recovered, so switched to mild tempo run. Sunny, ~38F

12 PM

stretching tempo (back) 10:00 [0]

Thursday Feb 9, 2012 #

11 AM

trail run hills 1:03:00 12.5 km (5:02 / km) +285m 4:31 / km
ahr:151 max:166 rhr:48 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

7 hilly loops in Forest Park: 6:22 (152), 6:20 (152), 6:12 (156), 6:11 (157), 6:08 (158), 6:04 (159), 5:51 (162). Last loop - close to full race effort. Testing Garmin 305. I navigate better!

12 PM

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

Tuesday Feb 7, 2012 #

11 AM

trail run (easy-MP-T) 1:07:20 14.1 km (4:47 / km) +240m 4:24 / km
ahr:149 max:161 slept:8.5 weight:156lbs shoes: Adidas Supernova Light 6

4 long horse loops in Forest Park: 15:20 (146), 14:55 (148), 14:34 (153), 14:01 (155). Felt sluggish on first loop, then much better. Great day to run: sunny, little windy, warm for the winter (~45F).

12 PM

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

C • WMOC 3

4 long horse loops - Splits

Sunday Feb 5, 2012 #

9 AM

skiing long (skating) 2:03:46 30.5 km (4:03 / km) +640m 3:40 / km
ahr:140 max:156 slept:7.5 shoes: Fisher RCS skating

3 west loops and one east loop at Lapland Lake - skiing with Speedy. Morning temp. -12C, by the time we finished -2C. Nicely groomed for the conditions, but some spots are very thin, almost bare.
Back to Z-man's home to NJ to watch Super Bowl and lobster dinner.

Saturday Feb 4, 2012 #

12 PM

skiing long (skating) 1:56:43 30.5 km (3:50 / km) +595m 3:29 / km
ahr:143 max:159 slept:4.0 weight:156lbs shoes: Fisher RCS skating

Skiing @ Lapland Lake with Speedy - 2 full loops. Fast hard snow, some icy spots, temps just above freezing. Fresh legs and arms helped to keep the pace and survive 2 hrs without food or drink. Stopped for 1 hr brake and lunch after.

3 PM

skiing (skating) 1:03:03 15.2 km (4:09 / km) +260m 3:49 / km
ahr:142 max:156 shoes: Fisher RCS skating

2-nd session - one full loop, slower. less effort - quite tired, but not dead at the end, like last week. Speedy pulled away eventually. Temps just dropped under freezing point, snow got harder and difficult to navigate on tired legs.

Friday Feb 3, 2012 #

1 AM

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

12 PM

trail run tempo (easy--MP-T) 1:06:01 14.1 km (4:41 / km) +200m 4:22 / km
ahr:150 max:162 slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

6 loops in Forest Park: 8:28 (149), 8:10 (152), 8:13 (152), 7:59 (155), 7:54 (156), 7:48 (158). Felt good, legs are fine. Almost 100% recovered. Chilly (34F), windy and sunny. HR is too low, I do not know what to make of it.

Thursday Feb 2, 2012 #

11 AM

trail run (easy) 55:08 11.0 km (5:01 / km) +170m 4:39 / km
ahr:140 max:153 slept:8.0 weight:157lbs shoes: Asics Gel DS Trainer 16

3 long horse loops in Forest Park: 15:39 (141), 15:32 (142), 15:27 (142). Legs are rested, but I still have aftereffects of the stomach flu.

12 PM

stretching (legs and back) 6:00 [0]

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