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Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2008:

	activity	#	time	miles		km		+m
	◪	6	6:36:48	36.97	(10:44)	59.5	(6:40)	1855	135 /	151c	89%
	trail run	10	5:29:30	41.67	(7:54)	67.07	(4:55)	1125
	road run	6	3:50:02	28.89	(7:58)	46.5	(4:57)	255
	strength workout	8	2:52:22
	stretching	5	50:00
	intervals	1	15:40	2.49	(6:18)	4.0	(3:55)
	Total	21	19:54:22	110.03		177.07		3235	135 /	151c	89%
	[1-5]	21	19:14:22
averages - sleep:7.5 weight:149.2lbs

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Wednesday Apr 30, 2008 #

road run (commute) 38:17 [2] 7.9 km (4:51 / km) +35m 4:44 / km
ahr:141 max:152 slept:7.5 weight:150lbs shoes: Asics Gel-Kahana trail

easy commute to work, felt great runnng today

stretching warm up/down (+ strength) 10:00 [1]

Tuesday Apr 29, 2008 #

trail run 39:12 8.0 km (4:54 / km) +150m 4:29 / km
ahr:145 max:167 slept:10.0 shoes: Asics Gel-Kahana trail

2 long horse loops on FP, incorporated one hill push - 425m in 1:44

Monday Apr 28, 2008 #

strength workout (2x14 circuit) 35:22 [1]
ahr:117 max:153 slept:7.0

legs, abs, upper body

Friday Apr 25, 2008 #

strength workout warm up/down (1x12 circuit) 15:00 [1]
ahr:102 max:137 slept:9.0

Before running

road run warm up/down 24:44 [2] 4.8 km (5:09 / km) +40m 4:57 / km
ahr:142 max:155 weight:150lbs shoes: Adidas Supernova Light 6

To Victory Field and back

road run tempo 21:08 [4] 5.2 km (4:04 / km)
ahr:161 max:165 shoes: Adidas Supernova Light 6

13 laps tempo run - legs did not feel fresh, but not too bad.

Wednesday Apr 23, 2008 #

trail run tempo (easy-T) 54:05 12.0 km (4:30 / km) +175m 4:12 / km
ahr:150 max:165 slept:8.0 shoes: Asics DS Trainer IX

5 loops in FP on a warm and sunny day - felt like summer: 8:34 (145), 8:16 (148), 8:00 (153), 7:44 (158), 7:31 (162)

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

Tuesday Apr 22, 2008 #

trail run (easy-T) 33:30 7.35 km (4:33 / km) +135m 4:10 / km
slept:9.0 weight:150lbs shoes: Asics Gel-Kahana trail

1 perimeter loop in FP in 26:46. It felt good running today on a gorgeous spring day.

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

C • Digital pic printing and framing 2

Monday Apr 21, 2008 #

strength workout (1x12 circuit + stretching) 20:00 [1]
slept:8.0

Sunday Apr 20, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
slept:8.0

◪ race (Relay - Green) 35:30 [4] *** 6.0 km (5:55 / km) +200m 5:04 / km
spiked:23/23c shoes: Puma - Narabota XC Green

Wyatt, Angelica had nice one - two punch on their legs, so I had 1 min lead on US teams and 4 min behind Will and Kata team, running 2x2. Went out feeling good, just a bit conservative today; did not loose any time navigating, may be ~1 min on different routs, but that would be deviating from my plan for today. Saw Kata time to time from leg 8 to 14 -we had different forking, was just behind her on last loop, but did not manage to pass her. Z-man finished the job with comfortable lead - our team made ~ 2-3 min of errors today, not a bad result for technical course.
Great map by Mark, my first visit to Mendon Ponds; Excellent set up by William and ROC, great spectating oportunities and interesting racing. I wish it was more competitive on 4 point side, not too many teams showed up in full strength.

C • Great job! 2

Relay - Green Leg - Splits

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +35m 5:36 / km
slept:5.5 shoes: Puma - Narabota XC Green

◪ race (Middle - Blue) 43:47 [4] *** 6.0 km (7:18 / km) +240m 6:05 / km
spiked:13/17c shoes: Puma - Narabota XC Green

US middle course Champs @ Letchworth - had a tough day running and navigating - lost 1 min on 8 just standing in the circle, bad rout on 9 - 1 min, 2 min on 12, and 1 min on 13 - too many mistakes to be happy with this race.

◪ race (Sprint) 13:33 [5] *** 2.8 km (4:50 / km) +60m 4:22 / km
ahr:164 max:178 spiked:14/14c shoes: Puma - Narabota XC Green

I did not have any motivation to run the sprint so I started it easy, than by #4 I started to catch up to people who started ahead of me, so I picked up pace, and enjoied it to the finish. Nice clean run.

Blue Middle - Splits

Sprint 3 - Splits

Thursday Apr 17, 2008 #

road run 38:15 [3] 7.6 km (5:02 / km) +50m 4:52 / km
ahr:152 max:169 slept:8.0 weight:149lbs shoes: Adidas Supernova Light 6

To Victory Field + between intervals + back; nice and warm today

intervals intervals (4x1000/200) 15:40 [4] 4.0 km (3:55 / km)
ahr:159 max:169 shoes: Adidas Supernova Light 6

T intervals:
3:52 / 1:24 (159),
3:54 / 1:48 (159),
3:54 / 1:24 (159)
3:59 / 1:24 (160)

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

Wednesday Apr 16, 2008 #

strength workout (2x14 circuit + stretching) 42:00 [1]
slept:8.0

legs, abs, upper body + lower back stretching

Tuesday Apr 15, 2008 #

trail run (easy) 38:47 [2] 7.8 km (4:58 / km) +150m 4:32 / km
ahr:145 max:156 slept:8.0 weight:148lbs shoes: Asics Gel-Kahana trail

Two long horse loops in Forest Park: 15:10 (145), 15:29 (144) - felt Sunday's Goat in my legs.

C • They say chocolate goes straight to your hips... 2

Monday Apr 14, 2008 #

strength workout (14x1 circuit) 20:00 [1]

The Goat did not kill me this year. Added two new hip strength ex-s.

Sunday Apr 13, 2008 #

Event: 30th Annual Billygoat Run

◪ race (The Goat) 1:55:47 [4] *** 15.2 km (7:37 / km) +670m 6:15 / km
spiked:19/21c slept:3.5 shoes: Puma - Narabota XC Green

Billigoat XXX at Clear Lake, Joe M. made it feel faster than it was with a lot of trail and road choices and plenty of nice woods. Worked first part with Z-man, at one point it worked against us when we lost ~ 5 min on # 4 in the green, but we regained our spot with a skip on # 5, and were running with Ken, Ross, and Jordan from WP at that point. Fast trails brought us to the end of first loop, and on the way we picked up John Torrance, who did not have a good day. Made another 3 min drop in a crowd on 16, Ken skipped 18 and he was gone, so, I thought, did John. Me, Ross and Jordan climbed yet another 65 m to 18, and Ross got me on cleaner run to last control - it was better that way than have a foot fight after 15 km of running.
Just like last year - 4-th place - feet was in 104+ minutes and after 7-th control he had this course to himself.

C • Goat 3

The Goat - Splits

Saturday Apr 12, 2008 #

trail run (easy) 36:00 [3] 7.5 km (4:48 / km) +145m 4:23 / km
ahr:148 max:161 slept:9.0 weight:149lbs shoes: Asics Gel-Kahana trail

1 perimeter loop in Forest Park - 27:25 (150)

strength workout warm up/down (+ stretching) 10:00 [1]

Friday Apr 11, 2008 #

road run (12x100/100) 46:38 10.0 km (4:40 / km) +60m 4:32 / km
slept:8.0 shoes: Adidas Supernova Light 6

18.2-19.6 / 36-40
+1200m in 5:14 felt easy

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

Thursday Apr 10, 2008 #

road run (commute) 26:00 [2] 5.0 km (5:12 / km) +40m 5:00 / km
slept:8.0 shoes: Asics Gel-Kayano-XII-2006

strength workout (+ stretching) 10:00 [1]

Sunday Apr 6, 2008 #

trail run warm up/down 12:00 [2] 2.0 mi (6:00 / mi) +20m 5:49 / mi
slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Long-Red) 1:46:28 [4] **** 16.0 km (6:39 / km) +345m 6:00 / km
spiked:18/20c shoes: Puma - Narabota XC Green

M45+ US Long Course Champs @ The Pig. Nailed all the controls, navigated well, despite being tired from previous races. 2 bad routs - to 7 - 2 min lost, and to 15 - required some swimming - 3.5 min lost.

C • Was it really 16K? 2

Red - Ultra Long - Splits

Saturday Apr 5, 2008 #

road run warm up/down 35:00 [2] 6.0 km (5:50 / km) +30m 5:41 / km
slept:6.5 shoes: Puma - Narabota XC Green

before, after and in between sprints

◪ race (Sprint - M21+) 16:21 [5] *** 3.5 km (4:40 / km) +60m 4:18 / km
ahr:165 max:169 spiked:16/16c shoes: Puma - Narabota XC Green

College campus type sprint at US Champs in Oxford, OH - full effort, clean race.

◪ race (Sprint M21+) 17:02 [5] **** 3.0 km (5:41 / km) +60m 5:10 / km
ahr:163 max:171 spiked:12/14c shoes: Puma - Narabota XC Green

Second "woods" sprint at US Champs - minor hasitations for 30-35 sec total. Soft ground.

Friday Apr 4, 2008 #

Event: Flying Pig XII

trail run warm up/down (+ stretching) 28:00 [2] 4.0 km (7:00 / km) +25m 6:47 / km
ahr:138 max:158 slept:2.5 shoes: VJ-Tvister-2007

before and after the race, rainy day ~ 48F

◪ race (Blue - WRE) 48:20 [5] **** 7.0 km (6:54 / km) +220m 5:58 / km
ahr:163 max:176 spiked:20/26c shoes: VJ-Tvister-2007

WRE - middle at the Pig - Started well, but made a fatal mistake of taking chances on 14 - was running around for 8.5 extra minutes in the green. Total 11 min. errors - weak race

Wednesday Apr 2, 2008 #

Note
slept:9.0 weight:148.5lbs (rest day)

Tuesday Apr 1, 2008 #

strength workout warm up/down (1x12 circuit+stretching) 20:00 [1]
ahr:112 max:142 slept:8.0

trail run 1:02:56 13.2 km (4:46 / km) +260m 4:20 / km
ahr:153 max:162 shoes: Asics Gel-Kahana trail

2 perimeter loops in FP - felt slow in the beginning - better on second loop - warmer (~56F) and humid after rain: 28:26 (151), 27:27 (155)

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