Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending Oct 31, 2004:

	activity	#	time	miles		km		+m
	◪	10	16:17:11	77.05	(12:41)	124.0	(7:53)	3755	104 /	139c	74%
	road run	6	3:38:31	30.2	(7:14)	48.6	(4:30)	270
	trail run	6	1:35:00	8.39	(11:20)	13.5	(7:02)	330
	strength workout	4	1:10:00
	Total	20	22:40:42	115.64		186.1		4355	104 /	139c	74%
averages - sleep:7.7

3:47

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Sunday Oct 31, 2004 #

trail run (warm-up) 15:00 [2] 2.5 km (6:00 / km)
slept:7.0

◪ (race) 1:52:40 [4] 14.5 km (7:46 / km) +400m 6:50 / km
spiked:14/23c

had a big error on #2 ~ 7 min and a lot of hasitations @ controls, no killer instinct today, the map was good though, Mark is still the best. Sergei won 1:35 and Boris was second 1:38 - that was good. Totally devistated by the loss of Gari Williams

Saturday Oct 30, 2004 #

trail run (warm-up) 10:00 [2] 2.0 km (5:00 / km)
slept:4.0

◪ (race) 30:41 [5] 5.0 km (6:08 / km) +105m 5:33 / km
spiked:10/12c

NE Relay - leg 1 - Red - good effort - no errors - got stuck in bad area of fallen trees for 2 min

Red - Splits

Thursday Oct 28, 2004 #

road run (commute - easy) 37:04 [3] 8.1 km (4:35 / km) +45m 4:27 / km
ahr:149 max:158 slept:8.5

Tuesday Oct 26, 2004 #

road run (commute - tempo) 35:12 [4] 8.1 km (4:21 / km) +45m 4:14 / km
ahr:152 max:162 slept:8.0

Finally, after 9 cloudy days, some sun today, I felt good while running, effort 3.5

Sunday Oct 24, 2004 #

◪ (control hanging & pick-up) 1:07:20 [2] 8.0 km (8:25 / km) +230m 7:22 / km
slept:7.0

@Saxon Woods

Saturday Oct 23, 2004 #

◪ (control vetting) 43:50 [2] 4.0 km (10:58 / km) +120m 9:32 / km
slept:10.0

@ Saxon Woods

◪ (training) 31:05 [4] 4.0 km (7:46 / km) +105m 6:52 / km
spiked:7/10c

Prologue - training with Sergei & Boris - Made ~ 6 min errors - course was too techical for my state of mind

◪ (training) 42:15 [4] 6.0 km (7:03 / km) +125m 6:23 / km
spiked:12/15c

Chase @ Saxon Woods - felt great, still did not want to focus on orienteering - ~ 4 min errors

Friday Oct 22, 2004 #

road run (commute - easy) 37:31 [3] 8.1 km (4:38 / km) +45m 4:30 / km
ahr:149 max:159 slept:8.0

Thursday Oct 21, 2004 #

strength workout (TB) 15:00 [2]
slept:7.5

TB while walking to and from subway

Wednesday Oct 20, 2004 #

road run (commute - tempo) 34:44 [4] 8.1 km (4:17 / km) +45m 4:10 / km
ahr:155 max:163 slept:10.0

Speed - 4, effort - 3.5. I finally recovered from all the racing I have done in last 4 weeks, especially Highlander

Tuesday Oct 19, 2004 #

strength workout (TB - upper body) 15:00 [2]
slept:9.0

Same as yesterday - same result for NYY

Monday Oct 18, 2004 #

strength workout (TheraBand) 25:00 [2]
slept:9.0

Gift from Sergei - have to use it - was watching baseball game at the same time. Mostly upper body, some leg strength

Sunday Oct 17, 2004 #

trail run (warm-up) 20:00 [2] 3.0 km (6:40 / km) +80m 5:53 / km
slept:6.5

◪ (Race) 1:04:48 [4] 9.0 km (7:12 / km) +260m 6:17 / km

Day 2 - Red X @ Telemark - West
Had some trouble reading the map on a run - course was more technical - 1 big error - ~ 3 min and some small hesitations reading the map or not watching compass for ~ 50 m , total 7 min. Was ready for 9 km course it was only 7.85, so I started a little conservative, than I picked up speed for last 2 km, after I realized the course was shorter

Red X - Splits

Saturday Oct 16, 2004 #

trail run (warm-up) 15:00 [2] 2.0 km (7:30 / km) +70m 6:23 / km
slept:5.5

@ Telemark slope

◪ (Race) 51:14 [4] 8.0 km (6:24 / km) +270m 5:29 / km
spiked:14/15c

Red-X @ Telemark East - very clean run - navigation was simple for 70% of course total ~ 2min of hazitations on map understanding and reading

Red X - Day 1 - Splits

Thursday Oct 14, 2004 #

road run (commute easy) 37:51 [3] 8.1 km (4:40 / km) +45m 4:33 / km
slept:8.0

Tuesday Oct 12, 2004 #

strength workout (TG) 15:00 [2]
slept:9.0

Legs are still recovering from Highlander, need one more day

Sunday Oct 10, 2004 #

◪ (Race) 3:47:21 [4] 31.5 km (7:13 / km) +880m 6:20 / km
ahr:154 max:169 spiked:22/30c slept:6.5

Hudson Higlander - IX, the light edition. Felt good all the way till last 30 min (needed water). Did it with Dmitriy & Vadim, chasing Ross and Randy all the time after William was gone for good. Lots of road and trail running.

Highlander - Splits

Saturday Oct 9, 2004 #

◪ (local race) 22:31 [4] 3.0 km (7:30 / km) +140m 6:05 / km
slept:5.0

Sprint @ Sebago Beach - semifinals
close to perfect - surprised myself on the map that is far from perfect, Leif got me by 40" or so.

◪ (Race) 28:22 [4] 3.0 km (9:27 / km) +120m 7:53 / km

Final Sprint.
Made one mental error on one leg and paid dearly for that - went 5 -7-8-realized!-6-7-8 ~ 4 min error,
was not happy with this part of the map,
we went collecting controls with Sergei later and fielchecked one area - too many mapping bugs.

◪ (race) 1:21:33 [4] 11.0 km (7:25 / km) +340m 6:25 / km
spiked:11/15c

Rockhouse Mntn, Fast pace, good effort, 4 errors - total 4.5 min loss

◪ (conrtol pickup) 1:12:00 [2] 5.0 km (14:24 / km) +150m 12:31 / km
spiked:2/4c

4 controls - 1 water stop

Blue - Splits

Saturday Oct 2, 2004 #

trail run (warm-up) 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
slept:7.0

◪ (race) 1:41:31 [4] 12.0 km (8:28 / km) +510m 6:59 / km
spiked:12/15c

Hogencamp Mntn - Blue - had 1 - 3 min parralel error and some rout choice execution mistakes - total loss of ~ 5.5 min. Felt good physically.Very nice course setting by Karl and Eric