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Training Log Archive: DarthBalter

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+m
	◪	4	25:56:42	75.06	(20:44)	120.8	(12:53)	2580	102 /	119c	85%
	trail run	10	10:21:20	70.03	(8:52)	112.7	(5:31)	1925
	road run	8	5:23:19	41.59	(7:46)	66.94	(4:50)	505
	stretching	9	2:25:00
	repetitions	4	1:08:23	8.51	(8:02)	13.7	(4:59)	40
	strength workout	2	50:00
	cycling	1	48:20	9.94	(4:52)	16.0	(3:01)	95
	intervals	1	21:00	2.98	(7:02)	4.8	(4:23)
	Total	25	47:14:04	208.12		334.94		5145	102 /	119c	85%
	[1-5]	21	44:49:04
averages - sleep:7.3 weight:149.1lbs

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Monday Jul 30, 2007 #

trail run (easy-T) 50:47 11.0 km (4:37 / km) +140m 4:20 / km
ahr:151 max:165 slept:9.0 weight:148.5lbs shoes: Adidas Supernova Light 6

4 loops in Forest park - warm and humid - felt fine: 8:32 (148), 8:17 (152), 8:11 (154), 7:48 (159)

Sunday Jul 29, 2007 #

trail run long 3:00:00 [2] 20.2 km (8:55 / km) +710m 7:35 / km
ahr:122 max:156 slept:8.0 shoes: Asics Gel-Kahana trail

Turkey Hill- Bailytowm-Silvermine-Bailytown loop with Valeriy on a muggy day, not too hot thou.

C • low ahr 6

Saturday Jul 28, 2007 #

trail run warm up/down 38:35 [3] 8.0 km (4:49 / km) +60m 4:39 / km
ahr:148 max:160 slept:8.0 shoes: Adidas Supernova Light 6

to Victory Field and Back + some laps on track - warm ~ 85F and humid, I felt OK with it

intervals intervals (4x1000/200) 21:00 4.8 km (4:22 / km)
ahr:162 max:171 shoes: Adidas Supernova Light 6

cruise intervals - target was 3:56 - 3:49 (165), 3:53(162), 3:56 (164), 3:56 (166) - first two felt easy, last two felt like work, heat did not help.

Thursday Jul 26, 2007 #

trail run 40:16 [3] 8.5 km (4:44 / km) +100m 4:28 / km
ahr:151 max:162 slept:10.0 shoes: Adidas Supernova Light 6

2 long horse loops - 14:47 (150), 14:22 (156) - warm day ~82F, getting humid.

cycling (commute) 48:20 [2] 16.0 km (3:01 / km) +95m 2:56 / km

to work and back - felt great to bike again

Wednesday Jul 25, 2007 #

road run (commute) 39:15 7.9 km (4:58 / km) +60m 4:47 / km
ahr:142 max:161 shoes: Nike Air Pegasus 2006

run home

stretching warm up/down 10:00 [0]

Tuesday Jul 24, 2007 #

road run warm up/down 37:40 8.0 km (4:43 / km) +70m 4:31 / km
ahr:148 max:161 slept:6.5 shoes: Adidas Supernova Light 6

To Victory Field and back + some laps @ track

repetitions intervals (10x200/200) 20:20 4.0 km (5:05 / km)
ahr:154 max:168 shoes: Adidas Supernova Light 6

37.2-38.5 / 1:10-1:28 - felt good, little pain in feet and Achilles during warm up, nothing during intervals or after.

stretching warm up/down 10:00 [0]

Sunday Jul 22, 2007 #

◪ warm up/down (control setting) 55:00 [2] **** 5.0 km (11:00 / km) +200m 9:10 / km
spiked:14/14c slept:8.0 shoes: VJ Integrator 2004

hanging controls for our training on Pole Brook map in Harriman.
Shirminator did not come today, so we had Bernie, Ksenia and Valeriy

◪ 30:52 [4] **** 4.2 km (7:21 / km) +195m 5:58 / km
spiked:10/12c shoes: VJ Integrator 2004

collecting two out of three loops I set up earlier, normal O-effort this time - hasitated on two controls

road run 18:00 [2] 3.0 km (6:00 / km) +10m 5:54 / km
shoes: VJ Integrator 2004

run from the map to the parking lot with Bernie

Saturday Jul 21, 2007 #

road run warm up/down 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
ahr:135 max:148 slept:5.0 shoes: Adidas Supernova Light 6

before and after road race, perfect weather - humidity is down, light breese, 65F

road run race 24:23 [5] 4.0 mi (6:06 / mi) +40m 5:55 / mi
ahr:166 max:173 shoes: Adidas Supernova Light 6

4 miles race in CP, splits :
5:56 (156),
5:56 (169),
6:28 (169) -up,
6:03 (169)
I ran it as a race - full effort all the way - 42 sec faster than last year
69 place out of 4000+; 8-th in M40+

C • Impressive! 4

stretching warm up/down (legs and back) 20:00 [0]

calves and Achilles tendons got tight after the race - spent extra time stretching and massaging sore spots.

Friday Jul 20, 2007 #

trail run warm up/down (+6x100/100) 32:27 6.7 km (4:51 / km) +75m 4:35 / km
ahr:148 max:159 slept:8.0 shoes: Nike Air Pegasus 2006

To Victory Field via FP and back + 6x100/100 @ 20-21sec / 32-36sec - felt easy

strength workout (+ stretching) 30:00 [1]
ahr:108 max:159

upper body, abs, legs @ Victory Field Gym

Thursday Jul 19, 2007 #

trail run warm up/down 19:37 4.0 km (4:54 / km) +50m 4:37 / km
ahr:144 max:158 slept:8.0 shoes: Adidas Supernova Light 6

To FP loop and back, very humid, not hot

repetitions intervals (10x220/230 - trail - up) 22:35 4.5 km (5:01 / km) +40m 4:48 / km
ahr:155 max:168 shoes: Adidas Supernova Light 6

42-44 sec / 1:29-1:35 - felt nice

Wednesday Jul 18, 2007 #

trail run (easy-T) 55:28 11.5 km (4:49 / km) +110m 4:36 / km
ahr:152 max:166 slept:9.0 shoes: Nike MaxAir

Ran in FP 3 long horse loops right after the rain - super humid, not hot yet - felt better on 3-rd loop: 15:16 (150), 15:01 (153) 13:59 (160)

Monday Jul 16, 2007 #

road run (easy) 44:48 [2] 9.0 km (4:59 / km) +60m 4:49 / km
ahr:139 max:149 slept:8.0 shoes: Adidas Supernova Light 6

nice day to run, I could not miss the oppprtunity: to Victory Field and back + some laps around track.

Sunday Jul 15, 2007 #

◪ (control placing) 52:00 [2] *** 3.5 km (14:51 / km) +190m 11:41 / km
spiked:3/6c slept:6.0 shoes: Icebugs MR2 - 2005

hanging controls for training - Spike and Maprunner visiting, so Spike helped with control hanging. Tough time on three controls with my compass bearings.

◪ 41:35 [4] **** 5.3 km (7:51 / km) +125m 7:01 / km
spiked:15/15c shoes: Icebugs MR2 - 2005

training course 1 on Surebridge map - got tired on last loop
Map-part1

◪ (and some control pick-up) 44:15 [3] **** 5.0 km (8:51 / km) +140m 7:46 / km
spiked:12/14c shoes: Icebugs MR2 - 2005

Training course two - using same controls, different configuration. I was getting tired running up and thru blueberry, picked up last loop's controls - made 2 errors. It was long training in 85+ F heat,
Map-part2.
Went stealth swimming afterwards.

Rart 1 - Splits

Saturday Jul 14, 2007 #

Note

Naples - New York Park to Park 10K - Central Park, sign up before June 30

road run warm up/down 18:35 [2] 3.1 km (6:00 / km) +35m 5:40 / km
ahr:136 max:150 slept:6.0 shoes: Adidas Supernova Light 6

before and after road race

road run race 40:15 [5] 10.0 km (4:02 / km) +75m 3:53 / km
ahr:168 max:175 shoes: Adidas Supernova Light 6

10 K in Central Park - warm, but not too bad, humidity under control. Sprits
6:10, 6:35, 6:26, 6:34, 6:48, 6:31, 0:41, did not have all the power, but felt decent all the time - pushed last 800 m real hard

stretching warm up/down (legs and back) 20:00 [0]

after the race

C • Comeback? 5

Friday Jul 13, 2007 #

road run warm up/down 30:50 [3] 6.3 km (4:54 / km) +60m 4:40 / km
ahr:147 max:158 slept:7.0 weight:150lbs shoes: Adidas Supernova Light 6

To Victory Field and back

repetitions intervals (8x100/100+150/150+200) 11:02 2.2 km (5:01 / km)
ahr:158 max:170 shoes: Adidas Supernova Light 6

17.2-19.0+26.7+37.6 - felt good

strength workout (+ stretching) 20:00 [2]
ahr:120 max:158

@ Victory Field "gym" - upper body, abs, legs, back

Wednesday Jul 11, 2007 #

trail run 52:31 [3] 11.0 km (4:46 / km) +150m 4:28 / km
ahr:155 max:166 slept:7.5 shoes: Adidas Supernova Light 6

4 loops inFP: 8:30 (154), 8:35 (155), 8:32 (156), 8:31 (157) - Warm ~ 80F and humid, I did not recover from ROGAINE yet, HR was high today.

Monday Jul 9, 2007 #

stretching warm up/down (back and legs) 25:00 [0]

I am quite sore for now from ROGAINE effort, need to rest

C • Price to pay 1

Sunday Jul 8, 2007 #

◪ long (ROGAINE) 13:13:00 ** 58.5 km (13:33 / km) +700m 12:47 / km
ahr:100 max:138 spiked:24/29c slept:0.5 weight:147lbs shoes: Asics DS Trainer X

Finger Lakes ROGAINE part 2 - night and day - Some navigation issues at night and day but we did not kill ourselves looking, the 20 min rule helped, no blister concerns with Asics pair, too bad it had to die (or rather retire:), forced Valeriy to drink Hydralyte during part 2, no cramp problems. More analyses and map to follow. I was quite surprised to find out we won.
Route: start 22:40 night - 32-46-78-72-59-34-83-44 (did not find - spent ~ 20 extra min) - 70-50-81-67-88-58-daytime-80 (control was "just" 500m off and we hit it on our planned rout :) - 71 (there were 2 parallel streams in thorny vegetation-1 mapped) spent extra 20 min in hell, but got it on second effort:) - 64-35-45-82-69 (boundaries of the forest were off, the control was ~ 150m off center - spent extra 10 min on that) - 85-66-33-49-73-77 (we spent another 20 min on this control, and left without finding it, but I felt really sorry for those who made those countless trails in extremely nasty vegetation) - 52 (second attempt from different approach - control was just about 100 m off, about 50m from the trail)-home-finish 11:53AM

C • I wasquite surprised to find out we won! 29

Saturday Jul 7, 2007 #

Event: Finger Lakes Rogaine

◪ long (ROGAINE) 9:00:00 ** 39.3 km (13:44 / km) +1030m 12:09 / km
ahr:117 max:160 spiked:24/29c slept:6.0 weight:150lbs shoes: Nike Air Pegasus 2006

Finger Lakes ROGAINE with Valeriy (part 1- all daytime and dusk, no lights used) - minor navigating errors, took care of any blisters issues very early - no blisters allowed, mostly walking - Valeriy was getting cramps from jogging, but he refused to drink Hydralyte in the beginning and he was relying in salt tablets, not consuming enough of them. We took camp brake - 40min food, 30 min nap, 20 min gear
Route - 52 (spent extra ~10 min and did not find it) -42-63-40(nasty vegetation around it)-84 (extra 15 min lost)-39-53-74-54-47-68-41-31-75 (lost 10 min- wrong situation)-89-62-60-56-48 (there was unmapped trail right into control - we got lucky there)-57-76-38-87-79 (lost 20min on my error)-43-86-37-61 (lost 10min in bad vegetation)-55-camp (done by 21:01)

Thursday Jul 5, 2007 #

Note
slept:9.0

Running Shoes Collection
I am planning to retire two pairs after this weekend ROGAINE :)

C • Very impressive! 8

Wednesday Jul 4, 2007 #

trail run (easy-T) 59:02 12.8 km (4:37 / km) +165m 4:20 / km
ahr:154 max:172 slept:7.0 shoes: Nike MaxAir

5 loops in FP: 8:28 (150), 8:21 (151), 8:00 (157), 7:43 (162), 7:26 (167) - nice and cool, legs felt fresh.

Tuesday Jul 3, 2007 #

road run warm up/down 39:33 [3] 8.2 km (4:49 / km) +75m 4:37 / km
ahr:152 max:160 slept:8.0 shoes: Adidas Supernova Light 6

To Victory Field and back + 2 km on track - still nice weather for running - warm under the sun, I probably shell run track after sunset

repetitions intervals (15x100/100) 14:26 [4] 3.0 km (4:49 / km)
ahr:160 max:169 shoes: Adidas Supernova Light 6

17.4-19.0/34-41 - felt good

stretching warm up/down 15:00 [0]

Monday Jul 2, 2007 #