Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2004:

	activity	#	time	miles		km		+m
	◪	7	8:30:46	41.94	(12:11)	67.5	(7:34)	2340	97 /	117c	82%
	trail run	12	6:35:41	43.43	(9:07)	69.9	(5:40)	905
	road run	4	2:01:07	14.11	(8:35)	22.7	(5:20)	245
	strength workout	1	20:00
	strides	1	14:00	1.24	(11:16)	2.0	(7:00)
	Total	16	17:41:34	100.72		162.1		3490	97 /	117c	82%
averages - sleep:7.3 rhr:52

2:03

0:00

» now

Thursday Apr 29, 2004 #

road run (commute easy) 38:21 [3] 8.1 km (4:44 / km) +50m 4:36 / km
ahr:145 max:154 slept:7.0

road run (commute - easy) 15:26 [3] 2.5 km (6:10 / km) +55m 5:34 / km
ahr:122 max:134

Tuesday Apr 27, 2004 #

trail run (easy run) 34:02 [3] 6.6 km (5:09 / km) +120m 4:44 / km
ahr:150 max:157 slept:8.0

to FP and two loops - 8:26 and 9:40 - resting loop

trail run (tempo) 7:06 [5] 1.8 km (3:57 / km) +25m 3:41 / km
ahr:168 max:173

Sunday Apr 25, 2004 #

trail run (warm-up) 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
slept:7.0

◪ (Race) 1:53:35 [4] 14.5 km (7:50 / km) +620m 6:27 / km
ahr:160 max:170 spiked:14/19c

Billygoat - had a good race - till cought up with Smith Family (Kata, Will, Ross & Andy),
I felt fresh and wanted to run faster than I was orienteering - I got punished with 4 min errros on 11,14 & 15 - that pushed me out of contention for top 10 finish. 14 over all - better than I expected (total - 6 min errors)

Billygoat - Splits

Saturday Apr 24, 2004 #

trail run (warm-up & stretching) 20:00 [2] 2.0 km (10:00 / km) +125m 7:37 / km
slept:3.0

◪ (race) 34:04 [4] 4.0 km (8:31 / km) +310m 6:08 / km
ahr:165 max:177

started OK, than I got overconfident and payed the price with errors - ~4.5 min total

◪ (sprint) 17:54 [5] 3.0 km (5:58 / km) +100m 5:07 / km
ahr:173 max:181 spiked:8/10c

Red - Splits

A Loop, then B loop - Splits

Thursday Apr 22, 2004 #

road run (warm-up & cool-down) 15:20 [3] 3.0 km (5:07 / km) +60m 4:39 / km
ahr:143 max:158 rhr:52 slept:10.0

trail run (easy - tempo) 42:03 [4] 9.0 km (4:40 / km) +100m 4:26 / km
ahr:156 max:170

@ F.P. 8:46, 8:45, 8:19, 8:13, 7.59
loop ahr 151, 152, 156, 160, 164

Tuesday Apr 20, 2004 #

road run (commute - easy) 42:00 [3] 8.1 km (5:11 / km) +80m 4:56 / km
ahr:140 max:154 slept:7.0

Sunday Apr 18, 2004 #

trail run (warm-up and stretching) 20:00 [2] 3.0 km (6:40 / km) +80m 5:53 / km
ahr:132 max:154 slept:7.5

◪ (race) 1:21:17 [4] 11.0 km (7:23 / km) +370m 6:20 / km
ahr:168 max:181 spiked:14/16c

Planned 74 min - poked left eye 2/3 into the course - than just tried to finish - had ~ 8 min lost after my injury ~ 2 min triyng to clean my eye + 2 stupid errors at the end.

Saturday Apr 17, 2004 #

road run (warm-up and stretching) 10:00 [2] 1.0 km (10:00 / km)
slept:6.0

◪ (race-farsta) 1:24:38 [4] 11.0 km (7:42 / km) +390m 6:32 / km
ahr:166 max:174 spiked:25/27c

Friday Apr 16, 2004 #

trail run (warm-up and stretching) 15:00 [2] 2.0 km (7:30 / km)
slept:8.0

◪ (Race) 50:44 [4] 6.0 km (8:27 / km)
ahr:161 max:181 slept:7.0

middle course at pig, course setter still has not learned how to set courses in that terrain, will see what happens next year. felt great while running, total ~ 6 min errors (non is my fault - mostly map).
Results of that race shell be treated as random, but Hammers and Fredricksons - they were good.

Blue - Splits

Wednesday Apr 14, 2004 #

trail run (easy run) 1:00:30 [3] 12.0 km (5:03 / km) +155m 4:44 / km
ahr:146 max:160 slept:6.0

@ FP 9:26, 9:15, 8:54, 8:53, 8:28

Sunday Apr 11, 2004 #

trail run (easy run) 1:00:00 [2] 10.0 km (6:00 / km) +110m 5:41 / km
slept:8.0

easy run at Forest Park with Sergei nursing our injuries

Saturday Apr 10, 2004 #

trail run (easy run) 1:00:00 [2] 10.0 km (6:00 / km) +80m 5:46 / km
slept:8.0

@ Forest Park and Victory Field with Sersei and Valeriy

Wednesday Apr 7, 2004 #

strength workout (lower back, legs) 20:00 [2]
max:134 slept:8.0

Achilles tendon is better, no pain, need to rest it for couple of weeks

Sunday Apr 4, 2004 #

trail run (warm-up) 15:00 [3] 2.5 km (6:00 / km)
slept:8.0

warming up under cold drizzle, thinking - shell I run or not? Benie promised to kill me if my Achille's tendon is not 100% by THE ROGAINE

◪ (Race) 1:10:19 [4] 10.0 km (7:02 / km) +300m 6:07 / km
ahr:161 max:171 spiked:14/20c (injured)

Brain dead : by control # 6 I had total of 10.5 min of stupidity accumulated in my time, when Alexei cought a sight of me and W. The rest of the course, from conrtol 8, I was led by Alexei and had a better understanding of what I was doing. My zria pritaschili etogo kozla s soboi na finish.

Blue - Splits

Saturday Apr 3, 2004 #

trail run (warm-up) 12:00 [2] 2.0 km (6:00 / km)
slept:4.0

◪ (short - race) 41:00 [5] 5.5 km (7:27 / km) +250m 6:04 / km
ahr:170 max:178 spiked:13/16c rhr:52 (injured)

WCOC short course - 3.5 min errors - need O-practice more often, errors are mental lapses when trying to do advanced o-thinking (like reading ahead, reading control description and visualizing control placement situation from the map)

◪ (race - relays) 17:15 [5] 2.5 km (6:54 / km)
ahr:172 max:180 spiked:9/9c (injured)

Erin + GB + Eddie - we won - that was a lot of fun
My Achilles is dead while walking but I do not feel it running in the woods, will do tomorrow's race and rest it for as much as I can

Blue Day 1 - Splits

Relay A - Splits

Friday Apr 2, 2004 #

trail run (easy run) 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km
ahr:133 max:142 slept:4.0 (injured)

easy run with Sergey to Victory Field and back,
Rain, cold - UnderArmour Gear suit worked perfect

strides (10x100/100) 14:00 [3] 2.0 km (7:00 / km)
ahr:142 max:160 (injured)

Achilles tendon is tender but tolerable, will run Saturday and then see.

« Earlier | Later »