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Training Log Archive: DarthBalter

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  ◪10 11:57:01 57.04(12:34) 91.8(7:49) 2980195 /219c89%
  cycling12 7:29:58 114.71(3:55) 184.61(2:26) 1200
  trail run10 3:37:28 25.23(8:37) 40.6(5:21) 635
  hiking1 2:00:00 5.59(21:27) 9.0(13:20) 530
  strength workout2 39:00
  stretching2 33:00
  road run1 27:12 3.36(8:06) 5.4(5:02) 60
  forest run1 15:00 1.37(10:58) 2.2(6:49) 25
  Total25 26:58:39 207.3 333.61 5430195 /219c89%
  [1-5]25 26:25:39
averages - sleep:7.6 weight:151.2lbs

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Tuesday Sep 29, 2009 #

cycling (commute - work) 20:29 [2] 7.5 km (2:44 / km) +35m 2:40 / km
slept:8.0

lots of traffic, head and side wind

cycling (commute - home) 17:39 [2] 7.5 km (2:21 / km) +65m 2:15 / km

Late, no traffic

Monday Sep 28, 2009 #

cycling (commute - work) 19:18 intensity: (6:06 @1) + (7:02 @2) + (6:10 @3) 7.54 km (2:34 / km) +35m 2:30 / km

strong back wind, no effort

cycling (commute - home) 17:49 intensity: (3:17 @1) + (7:18 @2) + (7:14 @3) 7.5 km (2:23 / km) +65m 2:17 / km
ahr:140 max:155

after the rain, no traffic

Sunday Sep 27, 2009 #

road run (commute) 27:12 intensity: (23:32 @2) + (3:40 @3) 5.4 km (5:02 / km) +60m 4:46 / km
ahr:137 max:153 slept:10.0 weight:149lbs shoes: Adidas Boston

Saturday Sep 26, 2009 #

◪ (vetting and hanging) 1:00:00 [1] *** 3.0 km (20:00 / km) +90m 17:23 / km
spiked:24/25c slept:2.0 weight:150lbs shoes: Puma - Narabota XC Brown

@ Hoyt
C • Hoyt 2

◪ (pick-up) 30:00 [2] *** 3.2 km (9:22 / km) +90m 8:13 / km
spiked:19/19c shoes: Puma - Narabota XC Brown

Thursday Sep 24, 2009 #

cycling (commute - work) 18:32 [2] 7.5 mi (2:28 / mi) +35m 2:26 / mi
slept:8.0 weight:151lbs

cycling (commute - home) 17:27 intensity: (4:45 @1) + (10:07 @2) + (2:35 @3) 7.5 km (2:20 / km) +65m 2:14 / km
ahr:131 max:150

C • Grisha email 7

Wednesday Sep 23, 2009 #

cycling (commute - work) 17:38 [2] 7.5 km (2:21 / km) +35m 2:18 / km

strength workout (circuit 1x12) 20:00 [1]

cycling (commute - home) 20:00 intensity: (4:00 @2) + (12:00 @3) + (4:00 @4) 7.5 km (2:40 / km) +65m 2:33 / km
ahr:128 max:155

C • Grisha - the super star :) 4

Tuesday Sep 22, 2009 #

cycling (commute - work) 16:47 intensity: (10:37 @2) + (6:10 @3) 7.5 km (2:14 / km) +35m 2:11 / km
ahr:137 max:155 slept:8.0 weight:150lbs

not much traffic or head wind, legs are rested from Sunday

cycling (commute - home) 19:09 [2] 7.5 km (2:33 / km) +65m 2:27 / km

Monday Sep 21, 2009 #

cycling (commute - work) 19:09 intensity: (4:40 @1) + (13:38 @2) + (51 @3) 7.5 km (2:33 / km) +35m 2:30 / km

cycling (commute - home) 17:49 [2] 7.5 km (2:23 / km) +65m 2:17 / km

Sunday Sep 20, 2009 #

trail run warm up/down 5:30 [2] 1.0 km (5:30 / km) +10m 5:14 / km
slept:6.5 shoes: Puma - Narabota XC Brown

◪ race (Ultra Long RedX) 2:05:44 intensity: (12:12 @2) + (1:29:08 @3) + (24:24 @4) *** 18.0 km (6:59 / km) +450m 6:13 / km
ahr:153 max:165 spiked:11/13c shoes: Puma - Narabota XC Brown


UltraLong: Red X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

◪ warm up/down (model) 10:00 [2] *** 1.5 km (6:40 / km) +20m 6:15 / km
spiked:7/7c slept:5.0 weight:152lbs shoes: Puma - Narabota XC Brown

rain model before sprint with Kat, Eddie and Erin

◪ (Sprint US Champs) 17:10 intensity: (2:08 @3) + (9:44 @4) + (5:18 @5) *** 3.0 km (5:43 / km) +80m 5:03 / km
ahr:163 max:174 spiked:15/17c shoes: Puma - Narabota XC Brown

started easy, than after spectators control ran harder and made 45 sec errors on 2 controls - Ross was 13:50 - that is fast for a forest sprint.

trail run warm up/down 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km
shoes: Puma - Narabota XC Brown

some after the sprint and some before the middle

◪ race (Middle - RedX) 33:10 intensity: (1:20 @2) + (7:10 @3) + (24:08 @4) + (32 @5) *** 5.0 km (6:38 / km) +200m 5:32 / km
ahr:158 max:167 spiked:15/17c shoes: Puma - Narabota XC Brown

Mostly clean - minor hesitations in a circle on 2 and 13 - 2x20 sec - controlled effort.

Sprint: Red - Splits

Middle: Red X - Splits

Friday Sep 18, 2009 #

trail run (MP-T) 46:49 intensity: (9:34 @2) + (30:23 @3) + (6:52 @4) 10.0 km (4:41 / km) +135m 4:23 / km
ahr:149 max:164 slept:8.0 weight:151lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park - last two - tempo - effort 4 but HR did not quite go there: 8:17 (149), 8:30 (148), 7:58 (155), 7:54 (157) . Felt mostly in control. Nice day for running.

stretching warm up/down (back and Legs) 18:00 [0]

Thursday Sep 17, 2009 #

cycling (commute - work) 19:19 intensity: (9:12 @2) + (10:07 @3) 7.5 km (2:35 / km) +35m 2:31 / km
slept:8.0 weight:153lbs

lots of traffic today
C • Watch 2

cycling (commute - home) 17:15 intensity: (11:50 @2) + (5:25 @3) 7.5 km (2:18 / km) +65m 2:12 / km

almost no traffic

Wednesday Sep 16, 2009 #

strength workout (circuit 1x12) 19:00 intensity: (9:00 @1) + (9:00 @2) + (1:00 @3)
slept:8.0 weight:152lbs

cycling (commute - work) 17:46 [2] 7.5 km (2:22 / km) +35m 2:19 / km

wind helped

cycling (commute - home) 19:19 [2] 7.5 km (2:35 / km) +65m 2:28 / km

late at night into the wind

Tuesday Sep 15, 2009 #

trail run 41:14 intensity: (9:16 @2) + (30:28 @3) + (1:30 @4) 8.3 km (4:58 / km) +140m 4:35 / km
ahr:147 max:161 slept:8.0 shoes: Adidas Kanadia Trail

2 long horse loops in Forest Park: 15:23 (147), 14:54 (151). Nice day.

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

cycling (commute - work) 18:21 intensity: (8:20 @2) + (8:41 @3) + (1:20 @4) 7.5 km (2:27 / km) +35m 2:23 / km
ahr:144 max:160

cycling (commute - home) 18:44 intensity: (4:33 @1) + (9:23 @2) + (4:48 @3) 7.5 km (2:30 / km) +65m 2:24 / km

Monday Sep 14, 2009 #

cycling (commute) 39:20 [2] 15.0 km (2:37 / km) +100m 2:32 / km
slept:8.5

Sunday Sep 13, 2009 #

trail run (easy) 1:02:55 [2] 10.3 km (6:07 / km) +200m 5:34 / km
ahr:126 max:150 slept:8.0 shoes: Adidas Kanadia Trail

easy 1.5 perimeter loops with Valeriy in Forest Park. Good day to run, a little bit warm.

Thursday Sep 10, 2009 #

cycling (commute - work) 18:01 [2] 7.5 km (2:24 / km) +35m 2:21 / km
ahr:128 max:148 slept:8.0 weight:153lbs

cycling (commute-home) 20:07 [3] 7.5 km (2:41 / km) +65m 2:34 / km
ahr:132 max:152

Tuesday Sep 8, 2009 #

cycling (commute) 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km

Monday Sep 7, 2009 #

◪ race (RM Goat) 25:00 [4] *** 4.0 km (6:15 / km) +50m 5:53 / km
spiked:5/7c shoes: Puma - Narabota XC Green

Started RM Goat, but had to walk to the start after #7 - did not want to take any chances with hernia pain.

Sunday Sep 6, 2009 #

trail run warm up/down 14:00 [3] 2.5 km (5:36 / km) +25m 5:20 / km
shoes: Puma - Narabota XC Green

◪ race (Red Course) 59:03 [4] **** 8.0 km (7:23 / km) +290m 6:15 / km
spiked:10/12c slept:7.5 shoes: Puma - Narabota XC Green

Race at Platonic Pleasures - Happy Jack. Started well, but after ~ 40 min felt weak and shot down brain for about 4 min, that was costly today - 5 min of rout execution errors. Leif and Jordan did it in 51:30. The course was of a "classic" design vs. "middle" from yesterday.

Saturday Sep 5, 2009 #

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +40m 5:27 / km
slept:8.0 shoes: Puma - Narabota XC Green

◪ race (Red Course) 49:37 [4] ***** 7.0 km (7:05 / km) +150m 6:24 / km
spiked:13/17c shoes: Puma - Narabota XC Green

Technical course at Pelican Bay - 3x30sec + 1x2min - too many mistakes. Eric was 42:58 with some problems on his own

Friday Sep 4, 2009 #

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km
slept:8.0 shoes: Puma - Narabota XC Brown

◪ (Red Course) 1:21:21 [4] *** 10.0 km (8:08 / km) +490m 6:32 / km
spiked:14/17c shoes: Puma - Narabota XC Brown

Super hilly course at the Toe - I was not pushing hard, having 150 m single climb in the middle of the course; little sloppy navigation today, lost somewhat around 4 min on small errors. Saw a flock of young moose or elk.

Thursday Sep 3, 2009 #

hiking long 2:00:00 [1] 9.0 km (13:20 / km) +530m 10:18 / km
slept:9.0 shoes: Puma - Narabota XC Green

Climbed Medicine Bow Pike with Alexander, nice day

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km) +40m 5:00 / km
shoes: Puma - Narabota XC Green

◪ (Red Course) 1:15:00 [3] **** 10.0 km (7:30 / km) +310m 6:30 / km
spiked:11/13c shoes: Puma - Narabota XC Green

Training at Bisbee Hill, some nice forest legs with routs, ran it at medium effort, but still managed to loose control on my way to 12 (I felt tired at that point and shot down brain for a minute or two - 2 min lost on that. R. Achilles tendon is tight and sore to touch before and after, but does not hurt on a run.

Wednesday Sep 2, 2009 #

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Puma - Narabota XC Green

◪ race (One Cowboy Relay) 44:56 [5] *** 6.5 km (6:55 / km) +210m 5:57 / km
spiked:19/21c slept:7.0 shoes: Puma - Narabota XC Green

Nice setup, felt good running, visited 2 extra controls on the first loop (1:20), but that gave me advantage for next too loops, so I finished second, 2.5 min behind Mook.

Tuesday Sep 1, 2009 #

◪ (middle course) 39:00 [3] **** 4.6 km (8:29 / km) +140m 7:22 / km
spiked:13/15c slept:8.0 shoes: Puma - Narabota XC Brown

morning training at Pitcher Hill with Alexander - streamers only course - went easy - but was not super clean at the end: lost 20 sec on 6, and 40 sec on 11. Felt rested.

forest run warm up/down 15:00 [2] 2.2 km (6:49 / km) +25m 6:27 / km
shoes: Puma - Narabota XC Brown

before O.

◪ (Red Course) 1:07:00 intensity: (27:00 @2) + (40:00 @3) *** 8.0 km (8:23 / km) +410m 6:40 / km
spiked:19/19c shoes: Puma - Narabota XC Brown

Very physical course, a little too much for me for second training of the day, but I ground that course with some hesitations at time, but no errors to speak of. Was very tired for last 20 min (may be just dehydrated)

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