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Training Log Archive: DarthBalter

In the 31 days ending Dec 31, 2007:

activity # timemileskm+m
  road run10 7:46:26 58.8(7:56) 94.64(4:56) 700
  skiing3 7:30:07 46.6(9:40) 75.0(6:00) 1215
  trail run5 6:13:05 36.72(10:10) 59.1(6:19) 1060
  stretching9 1:40:00
  Total18 23:09:38 142.13 228.74 2975
  [1-5]17 21:29:38
averages - sleep:57 rhr:53 weight:152lbs

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Monday Dec 31, 2007 #

trail run (+ strides) 1:10:00 [2] 12.0 km (5:50 / km) +165m 5:27 / km
ahr:144 max:167 slept:8.5 shoes: Adidas Supernova Light 6

Last run of this year was one of the better ones - Boris, Kat, Z-man and I ran trails and track and pine grow of Forest Park - some srides in the middle - great run - good way to finish training this year.

Saturday Dec 29, 2007 #

road run (+ strides) 58:32 intensity: (13:40 @2) + (41:32 @3) + (3:20 @4) 12.5 km (4:41 / km) +120m 4:28 / km
ahr:152 max:165 slept:8.5 shoes: Adidas Supernova Light 6

4 x Forest Park Lane + 10x100/100 at Victory Field (20/40sec)
Feel good.

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

Friday Dec 28, 2007 #

trail run 1:08:00 intensity: (7:13 @2) + (1:00:47 @3) 13.1 km (5:11 / km) +135m 4:56 / km
ahr:146 max:163 slept:7.5 shoes: Asics Nimbus 9

2 perimeter loops in Forest Park: 30:36 (145), 30:11 (149) - nice day to run (48F, sunny)

Wednesday Dec 26, 2007 #

trail run (easy + fartlek) 1:03:05 intensity: (20:00 @2) + (38:05 @3) + (5:00 @4) 12.8 km (4:56 / km) +170m 4:37 / km
ahr:151 max:165 slept:7.0 weight:152lbs shoes: Asics Gel-Kayano-XII-2006

5 loops in Forest Park - felt a little slow - included fartlek for last loop (~2 km): 8:50 (149), 8:37 (154), 8:41 (153), 8:32 (156), 8:29 (159)

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

Tuesday Dec 25, 2007 #

skiing long (skating) 2:00:00 intensity: (1:00:00 @1) + (40:00 @2) + (20:00 @3) 15.0 km (8:00 / km) +305m 7:16 / km
ahr:110 max:152 slept:900.0 shoes: Fisher RCS skating

Went to the golf course trails with Valeriy - more of a hike than training run, did some hills, while teaching Valeriy to go down hill. Most of the tails were blown over, so we made our own tracks, some icy spots. Total was 2 hrs and 30 min. Great views of the mountains surrounding Lake Placid.

Monday Dec 24, 2007 #

skiing long (skating) 2:27:00 intensity: (1:40:00 @1) + (47:00 @2) * 28.0 km (5:15 / km) +315m 4:58 / km
ahr:121 max:158 slept:9.0 shoes: Fisher RCS skating

Skied to Olympic Ski Center via Cascade - Perimeter Trail, than I did 4 Flatlanders Loops + Extensions, and than we went back - lots of trees and branches were down on the trails, by the end of this most of the wind damage was fixed - New snow was falling all the time - that helped a lot. Valeriy planted once on his face, going down hill, I've got to teach him down hill skiing. I was moderately tired at the end, so we planned the second skiing in the afternoon

skiing (classic) 1:08:07 [2] 12.0 km (5:41 / km) +185m 5:16 / km
shoes: Atomic Classic RC9

After nice lunch including the one and only Hovenburger + some rest- went for second training on Cascade trails - most was groomed very well, but once managed to get to a closed trail - had to cross 3 new streams - got mud all over skies and boots. Used head light on my last loop. Finished the day with beer and glogg vine.

Sunday Dec 23, 2007 #

Note
slept:10.0

Total wash out - Rain and warm (47F). Went into Lake Placid, visited Olympic Center, watched kids from 4 to 10 y.o. play hockey, they skate better than walk. We visited Whiteface Mntn; despite the rain people were sking and snowboarding.

Saturday Dec 22, 2007 #

skiing long (Classic) 1:55:00 [2] * 20.0 km (5:45 / km) +410m 5:13 / km
slept:4.0 shoes: Atomic Classic RC9

Cascade Trail system in Lake Placid - great weather, awesome views from golf course - I was the only one who skied on golf course that day - fresh grooming - Felt tired at the end - first skiing of this season.

Thursday Dec 20, 2007 #

trail run 45:00 intensity: (36:35 @3) + (8:25 @4) 9.2 km (4:53 / km) +105m 4:38 / km
slept:9.5 shoes: Asics Nimbus 9

3 loops in Forest Park - ice is gone, trails are a little muddy: 8:55, 8:43, 8:27

stretching warm up/down 10:00 [0]

C • New Year's? 1

Wednesday Dec 19, 2007 #

stretching warm up/down 10:00 [0]

Tuesday Dec 18, 2007 #

road run 28:26 [3] 5.6 km (5:05 / km) +65m 4:48 / km
ahr:150 max:161 slept:9.0 shoes: Asics Nimbus 9

one loop in Forest Park - trails have 50% ice, but it was melting

road run (commute) 20:00 [2] 3.7 km (5:24 / km) +35m 5:10 / km
shoes: Asics Gel-Kahana trail

C • slysh, prosveti t'mu dereve... 6

Monday Dec 17, 2007 #

road run (commute) 27:00 [2] 5.0 km (5:24 / km) +70m 5:03 / km
slept:5.0

Saturday Dec 15, 2007 #

road run warm up/down 18:00 [2] 3.0 km (6:00 / km) +30m 5:43 / km
slept:3.0 shoes: Adidas Supernova Light 6

Before the road race

road run race 25:50 [5] 4.0 mi (6:28 / mi) +30m 6:19 / mi
ahr:168 max:174 shoes: Adidas Supernova Light 6

yet another 4-miler in Central Park - chilly, it was difficult to warm up because of the wind, but running felt OK. Ran even pace all 4 miles.

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

Friday Dec 14, 2007 #

road run (commute) 38:20 [3] 7.9 km (4:51 / km) +35m 4:45 / km
ahr:150 max:165 slept:9.0 shoes: Nike Air Pegasus 2006

Much better day than yesterday

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

Thursday Dec 13, 2007 #

road run (commute) 20:00 [2] 3.7 km (5:24 / km) +40m 5:08 / km
slept:7.5 shoes: Asics Gel-Kahana trail

Planned to run to work - ice on pavement - took subway. Nasty weather in NYC today.

Tuesday Dec 11, 2007 #

road run (commute) 40:15 [3] 7.9 km (5:06 / km) +35m 4:59 / km
ahr:147 max:156 slept:7.5 weight:151lbs shoes: Asics Gel-Kayano-XII-2006

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

Sunday Dec 9, 2007 #

road run warm up/down (+ stretching) 35:00 [2] 6.0 km (5:50 / km) +50m 5:36 / km
ahr:124 max:157 slept:6.0 shoes: Adidas Supernova Light 6

before thr road race in Central Park

road run race 42:28 intensity: (34:30 @4) + (7:58 @5) 10.0 km (4:15 / km) +85m 4:04 / km
ahr:164 max:176 shoes: Adidas Supernova Light 6

10 km road race in Central Park - planned for 45 min ~ 7 min/mile - felt ok and ran last 2 km as real race. Splits:
7:05 - 153
6:58 - 162
6:41 - 163
6:45 - 165
7:00 - 167
7:58 - 169 (2 km)

Felt good, I really like road racing in New York - you get pulled by the crowd.

trail run long 2:07:00 [2] 12.0 km (10:35 / km) +485m 8:48 / km
shoes: Icebugs MR2 - 2005

Run-hike with Z-man, Kseniya and Valeriy on Sebago Beach map in Harriman: RD - going south and White Bar - going north to Lake Sebago and back to car. Felt tired and ran out of energy after ~ 70 min - we cut it shorter than planned - tough footing in the beginning over Tom Jones Mntn.
Did week load of training in one day. Unlike PG, I am jump starting my training rather ramping it up.
C • What? 16

Saturday Dec 8, 2007 #

road run 1:12:53 intensity: (26:00 @2) + (46:53 @3) 15.0 km (4:52 / km) +70m 4:45 / km
ahr:152 max:164 slept:7.0 shoes: Asics DS Trainer IX

Ran with Z-man to Victory Field and 10 km in 46:53 jogging on a track.
Felt tired at the end

stretching warm up/down 10:00 [0]

Friday Dec 7, 2007 #

road run (commute) 39:42 [3] 7.9 km (5:02 / km) +35m 4:55 / km
ahr:149 max:158 rhr:53 slept:8.0 weight:153lbs shoes: Adidas Supernova Light 6

Felt great

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

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