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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2008:

activity # timemileskm+m
  road run14 12:27:55 92.98(8:03) 149.64(5:00) 980
  trail run5 3:38:29 27.65(7:54) 44.5(4:55) 745
  ◪4 3:33:20 19.57(10:54) 31.5(6:46) 83577 /89c86%
  stretching6 1:15:00
  repetitions1 41:04 5.22(7:52) 8.4(4:53) 50
  swimming1 30:00
  Total20 22:05:48 145.42 234.04 261077 /89c86%
  [1-5]20 21:10:48
averages - sleep:7 weight:152lbs

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Tuesday Sep 30, 2008 #

road run long 1:49:43 intensity: (30:51 @2) + (1:18:16 @3) + (36 @4) 21.5 km (5:06 / km) +160m 4:55 / km
ahr:146 max:159 slept:7.0 shoes: Adidas Boston

Testing first half of NYC Marathon with TracTrac units - test was fine, but I started to fall apart during last two km - left ancle and knee went from pain level 1 to 3. No problems after I was done. Recovering now.
URL for this route is: http://www.gmap-pedometer.com/?r=2303107
Rout does not include commute run to train station - 1 km
In retrospect this week shell make me ready for DVOA Long Champs and Stumble in October
C • The Marathon 1

Monday Sep 29, 2008 #

road run 46:11 intensity: (18:00 @2) + (28:11 @3) 9.0 km (5:08 / km) +40m 5:01 / km
ahr:141 max:151 slept:7.0 shoes: Adidas Boston

one more test in Manhatten - went well: both units working OK.
URL for this route is: http://www.gmap-pedometer.com/?r=2300733
C • UA? 4

Sunday Sep 28, 2008 #

road run warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
slept:6.0 shoes: VJ-Integrators-2006

before and after the race

◪ race (Classic - Red) 1:16:22 [4] **** 10.5 km (7:16 / km) +280m 6:25 / km
spiked:15/20c shoes: VJ-Integrators-2006

Red Y - Long at NAOC - Klondike SF - very low energy in the beginning - was able to pick some effort later - made one large error - directional on 14 - 2.5 min - other tan that - 30sec on 1, 1 min on 4, my rout to 5 was 1 min too long, 30 sec on 11, 30 sec on 12, and 30 sec on 18. 1:13:07 was best time by Laslo. Very tired after the race - 4 races in less than 48 hours is way too much for me. My fitness lever held barely for this challenge. I think people who propose racing in such format for veterans do not understand physiological consequences of racing for aging human body.

Red Y - Splits

Saturday Sep 27, 2008 #

road run warm up/down 25:00 [2] 4.0 km (6:15 / km) +25m 6:04 / km
slept:5.0 shoes: VJ-Integrators-2006

Bfore and after the race

◪ race (Red - Middle) 42:08 [5] **** 6.0 km (7:01 / km) +180m 6:06 / km
spiked:15/19c shoes: VJ-Integrators-2006

It was so dark in the woods during rain that I had to stop every time to read the map - a lot of damage control tactics because of that - great map and terrain. The only mistake I made on 3rd control - trying to read my map on the run , my compass skills saved me there from bigger time loss - only 40 sec - than I started to use buletproof routs or super precise compass and it worked: hasitations - 30 sec on 4 in the circle - reading the map, 30 sec on 6 just to make sure I was in the right place,

Red Y Middle Distance - Splits

Friday Sep 26, 2008 #

Event: North American Championships
 

road run warm up/down 25:00 [2] 5.0 km (5:00 / km) +30m 4:51 / km
shoes: Puma - Narabota XC Green

before and after races

◪ race (Sprint) 14:18 [5] **** 2.5 km (5:43 / km) +30m 5:24 / km
ahr:170 max:174 spiked:12/14c shoes: Puma - Narabota XC Green

Sprint Qual - I was the first starter in 1 m grass terrain - became 48-th out of 100+ without mistakes, just some hasitations. Not the best routs though.

◪ race (Sprint) 20:36 [5] **** 4.0 km (5:09 / km) +75m 4:43 / km
spiked:20/20c shoes: Puma - Narabota XC Green

Sprint Final - full effort - first starter in the final again, but the course was fare and I had a clean run, speed died last km or so. Best time was 17:56 - Mike Smith.

Wednesday Sep 24, 2008 #

Note

testing TracTrac in NYC - second half of ING Marathon

road run long 2:00:31 intensity: (12:00 @1) + (32:12 @2) + (1:15:30 @3) + (49 @4) 22.5 km (5:21 / km) +150m 5:11 / km
ahr:140 max:159 slept:7.0 weight:152lbs shoes: Adidas Boston

tested second half of NYC marathone route with TracTrac - GPS reception was poor along First Avenue, need to retest it with two units one more time. 2.5 km was commute to subway and back. Felt good, no mechanical problems - a little tired at the end.
URL for this route is: http://www.gmap-pedometer.com/?r=2300792

Sunday Sep 21, 2008 #

trail run warm up/down 10:00 [2] * 1.5 km (6:40 / km) +15m 6:21 / km
slept:4.5 shoes: Adidas Supernova Light 6

◪ (Green course) 59:56 intensity: (3:21 @2) + (16:31 @3) + (39:28 @4) + (36 @5) **** 8.5 km (7:03 / km) +270m 6:05 / km
ahr:158 max:167 spiked:15/16c shoes: Puma - Narabota XC Green

West Hills County Park - LIOC meet - Green course - more like a red one - legal straight lenght was 7.1 km. Some nice and some tough woods - lots of blueberry running - decent course - some scatchy control placements. Total 4-4.5 min lost - mostly on my way to #9 - pulled 180 on trails. Hot day - full effort. Good map.
C • Map? 2
C • Saw you coming and going.... 1

Saturday Sep 20, 2008 #

trail run long 1:10:12 intensity: (42:10 @2) + (15:53 @3) + (12:09 @4) 13.5 km (5:12 / km) +260m 4:45 / km
ahr:142 max:166 slept:10.0 shoes: Puma - Narabota XC Brown

2 perimeter loops in Forest Park with Ksenia and Z-man - last loop mostly alone - pushed pace a bit: 32:30 (135), 27:21 (153). Felt good.

Friday Sep 19, 2008 #

trail run (base) 49:43 intensity: (4:03 @2) + (42:46 @3) + (2:54 @4) 10.1 km (4:55 / km) +200m 4:29 / km
ahr:151 max:161 slept:8.0 shoes: Puma - Narabota XC Brown

1.5 perimeter loop in Forest Park - great day for runnng - felt slow running up hills.

Wednesday Sep 17, 2008 #

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

road run (commute) 36:22 intensity: (4:50 @2) + (8:00 @3) + (23:32 @4) 7.9 km (4:36 / km) +65m 4:25 / km
slept:9.5 shoes: Nike Air Pegasus 2006

Tuesday Sep 16, 2008 #

road run (commute) 38:35 intensity: (10:17 @2) + (28:18 @3) 7.9 km (4:53 / km) +35m 4:47 / km
ahr:145 max:157 slept:5.5 shoes: Adidas Boston

Sunday Sep 14, 2008 #

road run warm up/down (commute) 25:00 [2] 4.9 km (5:06 / km) +20m 5:00 / km
ahr:138 max:150 slept:4.0 shoes: Adidas Supernova Light 6

to start of Queens half in College Point - up at 4:30 in the morning for 7 am start!

road run race 1:32:11 intensity: (1:30 @3) + (20:45 @4) + (1:09:56 @5) 21.3 km (4:20 / km) +170m 4:10 / km
ahr:168 max:173 shoes: Adidas Supernova Light 6

warm and humid, felt great for first 6 miles then ran slower, good effort all the way, lucking speed endurance;
108-th out of 3200, 8-th in my age group.
Muscles (quads and calfs) got tight for last 3 miles.

Friday Sep 12, 2008 #

repetitions intervals (9x200/200) 41:04 intensity: (5:42 @2) + (26:56 @3) + (6:48 @4) + (1:38 @5) 8.4 km (4:53 / km) +50m 4:45 / km
ahr:150 max:169 slept:7.5 weight:152lbs shoes: Adidas Boston

To Victory Field + 9x200/200 (38-40/1:10-1:18) and back home. Nice.

stretching warm up/down 15:00 [0]

Thursday Sep 11, 2008 #

trail run tempo (easy-T) 38:04 intensity: (4:10 @2) + (18:22 @3) + (14:16 @4) + (1:16 @5) 8.4 km (4:32 / km) +90m 4:18 / km
ahr:154 max:170 slept:7.5 weight:150lbs shoes: Puma - Narabota XC Green

2 long horse loops in Forest Park - great running weather - Felt 100%:
14:18 (153), 13:23 (161)

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

Tuesday Sep 9, 2008 #

trail run tempo 50:30 intensity: (4:32 @2) + (20:12 @3) + (20:20 @4) + (5:26 @5) 11.0 km (4:35 / km) +180m 4:15 / km
ahr:156 max:170 slept:8.5 weight:153lbs shoes: Puma - Narabota XC Brown

4 tempo loops in Forest Park in the rain: 7:56 (156), 7:42 (161), 7:41 (164), 7:39 (166) - nice run

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

Monday Sep 8, 2008 #

road run (commute) 37:38 intensity: (4:53 @2) + (22:04 @3) + (8:13 @4) + (2:28 @5) 7.9 km (4:46 / km) +65m 4:35 / km
ahr:153 max:169 slept:7.5 shoes: Adidas Boston

nice run home in the evening - faster second half

Saturday Sep 6, 2008 #

road run warm up/down 29:00 intensity: (1:30 @1) + (17:00 @2) + (8:30 @3) + (2:00 @4) 5.0 km (5:48 / km) +30m 5:38 / km
ahr:140 max:162 slept:5.0 weight:153lbs shoes: Adidas Supernova Light 6

super humid, before and after the road race in CP
C • Superhero Backpack 11

road run race 25:40 [5] 4.0 mi (6:25 / mi) +65m 6:07 / mi
ahr:173 max:181 shoes: Adidas Supernova Light 6

4 miler in CP - I was slow after mile 2, but I could see that most of the pack around me had same problems, must be opressive humidity

Thursday Sep 4, 2008 #

road run intervals (commute + intervals) 43:34 intensity: (16:43 @2) + (25:00 @3) + (1:51 @4) 7.9 km (5:31 / km) +65m 5:18 / km
ahr:144 max:165 shoes: Asics Gel-Kahana trail

hot and humid, incorporated 8 x 30 sec / 30sec

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

Wednesday Sep 3, 2008 #

road run (commute) 40:10 intensity: (7:11 @2) + (32:59 @3) 7.9 km (5:05 / km) +35m 4:58 / km
slept:7.5 shoes: Adidas Boston

Felt hot and tired a little bit

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

Monday Sep 1, 2008 #

road run 33:20 intensity: (20:00 @3) + (13:20 @4) 7.5 km (4:27 / km) +5m 4:26 / km
slept:9.0 shoes: Adidas Supernova Light 6

Boardwalk run at Jones Beach - nice day, knee is fine

swimming (+ wave jumping) 30:00 [1]

@ Jones Beach - that was some workout fighting waves and currents, must do it again before season is over.

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