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Training Log Archive: DarthBalter

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles		km		+m
	trail run	12	9:37:33	71.4	(8:05)	114.9	(5:02)	2015
	◪	5	8:49:27	42.25	(12:32)	68.0	(7:47)	2540	93 /	108c	86%
	road run	2	1:11:30	7.95	(8:59)	12.8	(5:35)	120
	stretching	3	30:00
	Total	22	20:08:30	121.6		195.7		4675	93 /	108c	86%
	[1-5]	19	19:38:30
averages - sleep:8 weight:157.4lbs

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Tuesday Nov 29, 2011 #

11 AM

trail run (easy-MP-T) 52:47 11.0 km (4:48 / km) +180m 4:26 / km
ahr:150 max:165 slept:8.5 weight:157lbs shoes: Puma Rodalban XC

3 long horse loops in Forest Park - very warm for this time of the year ~60+F, legs felt a little tired, plus new stiff shoes: 15:05 (151), 14:48 (153), 14:14 (157)

C • you were right 10

Sunday Nov 27, 2011 #

Event: DVOA / HVO Star Village

11 AM

road run warm up/down 25:50 [2] 4.0 km (6:28 / km) +50m 6:05 / km
shoes: Inov8 Oroc 280

warm-up run with Andis, talking about his NYC Marathon experience

12 PM

◪ race (Blue Course) 1:31:27 [4] **** 11.0 km (8:19 / km) +550m 6:39 / km
spiked:15/19c shoes: Inov8 Oroc 280

Star Village In Bethlehem, PA. Very physical course rocky, crappy woods, lots of trees down. I was very slow in the crap, and survived it.

Blue - Splits

Friday Nov 25, 2011 #

1 PM

◪ (hanging streamers) 2:10:00 [3] ***** 15.0 km (8:40 / km) +570m 7:17 / km
ahr:142 max:163 spiked:16/19c shoes: Inov8 Oroc 280

@ Blue Mountain - Z-man and myself went hanging streamers for the Billygoat 2002 re-run by Neil and SCU power house. Often took different routs, just to check some ideas. Did it with good pace, still slowing down around controls to make sure, no skips this time and we started from Neil's. Some legs play faster these days where spruces on a ground are no longer an issue, some legs play slower with recent snow storm damage. Great weather ~ 60F and sunny. Ian finished it in 93 min and Ali in 97 min.

Thursday Nov 24, 2011 #

12 PM

trail run (10x100/100 uphill) 1:00:00 [3] 11.0 km (5:27 / km) +200m 5:00 / km
ahr:138 max:158 slept:6.0 shoes: Puma - Narabota XC Brown

@ Eagle Rock Park in NJ. Running with Z-man, while turkey was in the oven. Did 10x100/100 uphill at the end ~ 21-22 sec /40-45 sec.
Valeriy was able to make it before the bird was ready. Big holiday dinner with friends.

Tuesday Nov 22, 2011 #

11 AM

trail run (MP-T) 46:52 10.0 km (4:41 / km) +140m 4:23 / km
ahr:152 max:168 slept:8.5 shoes: Puma - Narabota XC Brown

4 loops in Forest Park, cool, no rain: 8:28 (152), 8:18 (154), 8:08 (157), 7:44 (162). Felt good and strong.

Sunday Nov 20, 2011 #

11 AM

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km)
ahr:130 max:145 slept:6.0 weight:158lbs shoes: Inov-8 Talon 212

running around the field, before Z-man arrived

12 PM

trail run long (hills) 1:27:35 16.0 km (5:28 / km) +455m 4:48 / km
ahr:147 max:167 shoes: Inov-8 Talon 212

@ Lewis Morris Park with Z-man - pushed hills a little harder, had one wipe-out, bruised R. arm and right calf, nothing much.

Thursday Nov 17, 2011 #

10 AM

trail run intervals (10x20s/40s) 54:09 11.0 km (4:55 / km) +170m 4:34 / km
ahr:146 max:160 slept:8.5 weight:157lbs shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park, last loop ran 20sec fast / 40 sec recovery - started to feel right calf pain, it looked like I pulled it. It will need rest next several days to recover

11 AM

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

Tuesday Nov 15, 2011 #

10 AM

trail run (easy - MP) 48:15 10.0 km (4:50 / km) +150m 4:29 / km
ahr:148 max:163 slept:8.0 weight:159lbs shoes: Adidas Supernova Light 6

4 loops in Forest Park: warm morning, felt good but stiff in the beginning: 8:48 (146), 8:34 (149), 8:19 (152), 8:02 (156)

11 AM

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

Sunday Nov 13, 2011 #

Event: DVOA Quail Hill Scout Camp

11 AM

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
slept:6.0 shoes: Inov-8 Talon 212

before and after orienteering

12 PM

◪ race (Red Course) 53:27 [4] *** 8.5 km (6:17 / km) +200m 5:38 / km
spiked:17/21c shoes: Inov-8 Talon 212

@ Quail Hill ~ 2.5 min of mistakes, high speed running, great weather, Z-man was 47:18

Red - Splits

Saturday Nov 12, 2011 #

Event: WCOC Huntington State Park

11 AM

◪ (score-O) 1:16:53 [4] *** 11.0 km (6:59 / km) +320m 6:06 / km
spiked:13/15c shoes: Inov8 Oroc 280

Score-O in Huntington SP, CT; set by Joe. Nice woods, trails are not visible much, still plenty of trail running. Gaga got me by 5 min at the middle of this, and we stayed together till finish

Thursday Nov 10, 2011 #

10 AM

trail run (easy) 39:26 [2] 7.3 km (5:24 / km) +140m 4:56 / km
ahr:140 max:158 slept:8.0 weight:158lbs shoes: Adidas Kanadia Trail II

one perimeter loops in Forest Park, this trail has most fallen trees across it - felt like orienteering at times. it was ~ 60F and humid, I was way overdressed.

11 AM

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

Wednesday Nov 9, 2011 #

1 PM

trail run tempo (easy-MP-T) 1:06:18 14.1 km (4:42 / km) +230m 4:21 / km
ahr:152 max:168 slept:10.0 weight:156lbs shoes: Puma - Narabota XC Brown

4 long horse loops in Forest Park - great running weather, probably last warm days of this season: 15:16 (148), 14:29 (153), 14:10 (157), 13:48 (161). Felt better as the run progressed.

4 long horse loops - Splits

Sunday Nov 6, 2011 #

Event: SVO Susquehanna Stumble XIII

12 PM

◪ race (Long Stumble) 2:57:40 [4] **** 22.5 km (7:54 / km) +900m 6:35 / km
spiked:32/34c slept:9.0 weight:157lbs shoes: Inov8 Oroc 280

Tough course by Randy, map was mostly good, some trails are better then others after 13 years it was mapped, vegetation more or less accurate, with some newer patches of scratchy vines. Felt mostly good for ~ 2 hours, last 50 min was slower but still running, more like jogging. Navigated good on my own and in the crowd, I picked a "unique" rout to # 1 and could not find an overgrown trail, so at the control I was 2 or 3 min. behind the leaders. With good rout through first scramble and clean navigation, I started to pick up leading guys one by one: Sergei Fedorov @ 6, than we cought up to Clem @F, Clem did not stay with us, and by G we got everyone (Brian, John Torrance, and Vadim). Brian ran away from us, running faster and clean. We dropped ~ 2.5 min on 14, and stayed in pack of four till 19, where we saw Brian again and John went with Brian and they started to pull away from us. I was hanging with Vadim and Sergey, and most of the time they were pulling away from me, waiting at controls; than Vadim caught a sight of John climbing last steep hill with ~ 3 km to finish and picked up speed to get him. I was plugging along on my own making sure to stay clean, because I started to get small cramps on that last hill. Finished 5-th, 5 min behind Brian, 4 min behind John and Vadim, and 2 min behind Sergey.
After the race, we went to Media to get some good beer and food with Clem, Dasha, Kolya, Vadim and Valeriy. Good company, good conversation: 2012 DVOA Jukola team was one of the topics. Need to have all top guns present there.
Than stopped at Wyatt and Angelica and got the latest scoop on NYC Marathon results among orienteers.

C • Jukola 4

Long - Splits

Friday Nov 4, 2011 #

6 PM

road run intervals (6x100/100+4x200/200) 45:40 8.8 km (5:11 / km) +70m 4:59 / km
slept:9.0 weight:157lbs shoes: Adidas Supernova Light 6

To Victory Field + 6x100/100 (19-20c) + 4x200/200 (39-40c) + back home. I was a little overdressed.

Wednesday Nov 2, 2011 #

10 AM

trail run (easy-MP) 52:26 [3] 11.0 km (4:46 / km) +170m 4:25 / km
ahr:150 max:164 slept:8.0 shoes: Adidas Supernova Light 6

3 long horse loops in Forest Park: 14:55 (150), 14:40 (151), 14:21 (154)

Tuesday Nov 1, 2011 #

10 AM

trail run intervals (16x20s/40c) 48:45 10.0 km (4:53 / km) +150m 4:32 / km
ahr:152 max:163 slept:8.0 weight:158lbs shoes: Adidas Boston

4 loops in Forest Park on a chilly morning: 8:47 (149), 8:24 (156), 8:19 (158), 9:07 (148). Loop 2 and 3 ran as 20 sec/40sec repetitions.

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