Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2008:

activity # timemileskm+m
  trail run10 8:02:38 60.77(7:57) 97.8(4:56) 1575
  ◪3 3:30:10 19.32(10:53) 31.1(6:45) 112598 /103c95%
  strength workout5 3:10:12
  road run5 2:41:13 19.82(8:08) 31.9(5:03) 265
  skiing1 2:27:00 18.64(7:53) 30.0(4:54) 290
  stretching10 2:10:00
  intervals1 1:15:00 8.7(8:37) 14.0(5:21) 210
  repetitions1 13:00 1.74(7:28) 2.8(4:39)
  forest run1 10:00 0.93(10:44) 1.5(6:40) 45
  Total24 23:39:13 129.93 209.1 351098 /103c95%
  [1-5]23 21:44:13
averages - sleep:7.8 weight:149.3lbs

«»
2:27
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Mar 31, 2008 #

strength workout (2x12 circuit + stretching) 40:12 [1]
ahr:110 max:147 slept:7.5

Sunday Mar 30, 2008 #

road run 50:03 intensity: (28:21 @2) + (21:42 @4) 10.5 km (4:46 / km) +50m 4:39 / km
ahr:144 max:160 slept:9.0 shoes: Asics Gel-Kayano-XII-2006

to Victory Field and back + 5 km tempo run on border of effort 3 and 4

Saturday Mar 29, 2008 #

Event: WCOC Trout Brook Valley
 

forest run warm up/down 10:00 [2] 1.5 km (6:40 / km) +45m 5:48 / km
slept:6.0 shoes: Puma - Narabota XC Green

◪ (OMR) 55:30 [4] *** 8.0 km (6:56 / km) +340m 5:43 / km
spiked:16/18c shoes: Puma - Narabota XC Green

OMR set by Pavlina at Trout Brook - tough setup, having to climb to the top (100m+) on every loop. Had ~ 2 min. of small errors and hesitations total. Gaga was 20 sec faster.

◪ (extra) 29:50 [3] *** 3.0 km (9:57 / km) +120m 8:17 / km
spiked:5/6c shoes: Puma - Narabota XC Green

on extra D-loop I was running relaxed and my navigation was "relaxed" too: I went in oppposite direction and was fielchecking area arond # 20 for 5-6 min. Felt tired at the end

Friday Mar 28, 2008 #

road run (commute) 36:00 [3] 7.9 km (4:33 / km) +35m 4:27 / km
ahr:150 max:159 slept:8.0 weight:150lbs shoes: Asics DS-Trainer IIX

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

Thursday Mar 27, 2008 #

trail run (easy-T) 54:13 intensity: (38:37 @3) + (15:36 @4) 12.0 km (4:31 / km) +170m 4:13 / km
ahr:154 max:166 slept:9.0 weight:150lbs shoes: Adidas Supernova Light 6

5 loops in FP - rested legs - felt nice:
8:23 (149), 8:15 (152), 8:04 (154), 7:52 (157), 7:44 (160)

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

Tuesday Mar 25, 2008 #

strength workout (2x12 circuit) 40:00 [1]
ahr:108 max:148 slept:7.5

back, legs, abs, upper body + stretching

Monday Mar 24, 2008 #

strength workout (+stretching) 30:00 [1]

Sunday Mar 23, 2008 #

trail run long (easy) 1:18:22 [2] 13.3 km (5:54 / km) +260m 5:22 / km
slept:6.5 shoes: Asics Gel-Kahana trail

2 perimeter loops in Forest Park with Valeriy, still chilly (~40F)

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

Saturday Mar 22, 2008 #

Event: HVO - Lewis Morris Park
 

◪ warm up/down (White Course) 12:17 [3] * 2.2 km (5:35 / km) +95m 4:36 / km
ahr:155 max:162 spiked:9/9c slept:6.5 weight:148lbs shoes: Puma - Narabota XC Green

used White Course as a warm up - it was more physical than I could bargen for - 95 m of climb on first 1.2 km

◪ race (Blue - local meet) 57:03 [4] *** 9.2 km (6:12 / km) +375m 5:09 / km
ahr:163 max:170 spiked:20/20c shoes: Puma - Narabota XC Green

Blue at Morristown - pushed as hard as I could, felt pain in my back and knees running down hills for last 1 km. ~ 30 sec of hesitations total.

trail run warm up/down 19:10 [2] * 3.3 km (5:48 / km) +50m 5:24 / km
ahr:140 max:150 shoes: Puma - Narabota XC Green

after race

Blue - Splits

Friday Mar 21, 2008 #

trail run intervals (3x1800/500 (30m cl)) 56:46 intensity: (21:04 @2) + (14:00 @3) + (21:42 @4) 11.7 km (4:51 / km) +160m 4:32 / km
ahr:152 max:172 slept:8.5 weight:148lbs shoes: Asics Gel-Kahana trail

In Forest Park: after warm-up 3 loops of intervals:
7:10 - 163 - 169, fresh legs
7:14 - 165 - 171
7:18 - 166 - 172
Hard work, I felt in control of pace. Chilly and windy.

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

Thursday Mar 20, 2008 #

stretching (back) 15:00 [0]

Tuesday Mar 18, 2008 #

trail run tempo 37:16 intensity: (10:41 @2) + (26:35 @4) 8.4 km (4:26 / km) +135m 4:06 / km
ahr:156 max:168 slept:8.0 shoes: Asics DS Trainer IX

2 long horse loops in Forest Park: 13:26 (159), 13:09 (163) - felt like work today, a bit stiff in the beginning due to short warm-up on a chilly day.

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

Monday Mar 17, 2008 #

strength workout (2x12 circuit) 40:00 [1]
slept:7.5

upper body, abs, back and legs
C • Pig? 4

Sunday Mar 16, 2008 #

trail run (easy) 56:10 [2] 10.6 km (5:18 / km) +200m 4:51 / km
ahr:138 max:156 slept:7.0 shoes: Asics Gel-Kahana trail

Very Easy run with Z-man in Forest Park - 1.5 Perimeter Loop

Thursday Mar 13, 2008 #

trail run warm up/down (and road) 31:29 [2] 6.4 km (4:55 / km) +80m 4:38 / km
ahr:142 max:158 slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6

To Victory Field and back

repetitions (14x100/100) 13:00 [4] 2.8 km (4:39 / km)
ahr:154 max:161 shoes: Adidas Supernova Light 6

18.2-20.2 sec - right hip joint did not like the speed, have to watch it.
C • What is this thing ?! 4

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

Wednesday Mar 12, 2008 #

trail run tempo (easy-T) 49:42 intensity: (18:36 @3) + (31:06 @4) 11.0 km (4:31 / km) +160m 4:13 / km
ahr:155 max:170 slept:8.5 weight:149lbs shoes: Asics DS Trainer IX

4 loops in Forest Park - felt easy, after 2 days of rest:
7:59 - 156 (161),
7:48 - 159 (164),
7:54 - 160 (167), dogs :)
7:25 - 164 (170)

stretching warm up/down (+ strength) 15:00 [1]
ahr:105 max:125

Monday Mar 10, 2008 #

road run warm up/down (commute) 26:00 [2] 5.0 km (5:12 / km) +45m 4:59 / km
slept:7.5

Sunday Mar 9, 2008 #

road run warm up/down 28:10 [2] 5.0 km (5:38 / km) +100m 5:07 / km
ahr:134 max:151 slept:8.0 weight:149lbs shoes: Asics Gel-Kahana trail

to Forest park and back after O-training

◪ (middle) 27:53 [4] *** 4.5 km (6:12 / km) +95m 5:36 / km
ahr:157 max:164 spiked:23/25c

Test course run in reverse order - made 2 min of errors

◪ (middle) 27:37 [3] *** 4.2 km (6:35 / km) +100m 5:53 / km
ahr:154 max:161 spiked:25/25c shoes: Asics Gel-Kahana trail

lesser effort - run mostly on memory in normal order

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


Middle Distance - Splits

Saturday Mar 8, 2008 #

intervals hills (8x450/420) 1:15:00 intensity: (1:01:26 @2) + (13:34 @5) 14.0 km (5:21 / km) +210m 4:59 / km
slept:8.5 shoes: Asics DS Trainer IX

uphill intervals in Forest Park with Z-man and Kseniya - very humid:
1:36 / 2:39
1:42 / 2:52
1:40 / 2:52
1:41 / 2:55
1:45 / 2:55
1:43 / 3:00
1:44 / 2:44
1:43 / 2:50
11 m climb for 450 m
After 1-st interval with fresh legs, it felt like hard work. Recovery is fine, no aftereffects.

Friday Mar 7, 2008 #

road run warm up/down (commute) 21:00 [2] 3.5 km (6:00 / km) +35m 5:43 / km
slept:9.0 shoes: Asics Gel-Kayano-XII-2006

Thursday Mar 6, 2008 #

Note
(rest day)

Starting antibiotics treatment for H-pylori - 14 days
C • Get better, let's hope it'l... 9
C • Should I bring a fire extinquisher instead? 1

Tuesday Mar 4, 2008 #

trail run (easy-T) 51:06 intensity: (27:16 @3) + (23:50 @4) 10.9 km (4:41 / km) +200m 4:18 / km
ahr:155 max:167 slept:8.0 shoes: Asics Gel-Kahana trail

3 long horse loops in Forest Park: 14:38 (153), 14:20 (155), 13:50 (160)
legs felt a little slow in the beginning, then fine - Knee is OK, close to 100%.

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

Monday Mar 3, 2008 #

strength workout (2x11 circuit + stretching) 40:00 [1]
slept:8.0 weight:150lbs

upper body, abs, back, legs

Sunday Mar 2, 2008 #

trail run intervals 48:24 intensity: (24:20 @2) + (14:04 @3) + (10:00 @5) 10.2 km (4:45 / km) +160m 4:24 / km
slept:8.5 weight:150lbs shoes: Adidas Supernova Light 6

4 loops in Forest Park - last 3 loops - fartlek - hard running uphill - 30-70 sec, normal pace flat and downhill: 8:52, 8:06, 7:56, 8:02. Right knee felt OK, despite the little swelling.

Saturday Mar 1, 2008 #

skiing long (skating) 1:43:30 [2] 21.0 km (4:56 / km) +230m 4:40 / km
ahr:132 max:155 slept:7.5 shoes: Fisher RCS skating

skiing with Declan at Fahenstock SP, new snow, warm, soft tracks - spring conditions - banged my right knee on ice, not too bad

skiing 43:30 [2] 9.0 km (4:50 / km) +60m 4:41 / km
ahr:138 max:157 shoes: Fisher RCS skating

part 2 - after lunch - arms were tired - legs fine - just lake and flats.

« Earlier | Later »