Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	trail run	10	7:14:20	52.94	(8:12)	85.2	(5:06)	1560
	◪	5	5:23:26	27.65	(11:42)	44.5	(7:16)	1485	72 /	97c	74%
	road run	9	5:15:54	38.96	(8:06)	62.7	(5:02)	525
	strength workout	5	1:37:00
	stretching	6	1:05:00
	intervals	2	20:23	3.48	(5:51)	5.6	(3:38)
	Total	21	20:56:03	123.03		198.0		3570	72 /	97c	74%
	[1-5]	21	20:21:03
averages - sleep:8 weight:149.8lbs

2:00

0:00

» now

Saturday May 31, 2008 #

trail run 40:06 [3] 8.4 km (4:46 / km) +150m 4:23 / km
ahr:146 max:159 slept:9.0 weight:150lbs shoes: Asics DS Trainer IX

two long horse loops in Forest Park - 14:56 (147), 14:43 (149)

Friday May 30, 2008 #

trail run tempo 45:02 10.0 km (4:30 / km) +150m 4:11 / km
slept:8.0 shoes: Asics Gel-Kahana trail

4 loops in Forest Park: 8:14, 7:56, 7:42, 7:30 - last one felt not too hard, legs rested.

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

Thursday May 29, 2008 #

road run (commute) 36:00 [3] 7.9 km (4:33 / km) +35m 4:27 / km
slept:11.0 weight:150lbs shoes: Adidas Supernova Light 6

Nice - fully recovered

Monday May 26, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Long-Blue) 1:45:02 [4] **** 15.0 km (7:00 / km) +585m 5:52 / km
spiked:15/23c shoes: Puma - Narabota XC Green

Long at Team Trials - hot day, felt a little tired in the beginning, very sloppy to #2 - 2.5 min - the biggest mistake of the day, + energy vaisted, 1 min on 6, 20 sec on 8, 1 min on 9, 30 sec on 10, 40 sec on 12, 1 min 10 sec on 22. Ran and navigated better after 10

Blue Long - Splits

Sunday May 25, 2008 #

road run warm up/down 20:00 [2] 3.0 km (6:40 / km) +65m 6:01 / km
slept:8.5 shoes: Puma - Narabota XC Green

◪ race (Middle-TT) 38:42 [5] **** 6.0 km (6:27 / km) +200m 5:32 / km
spiked:12/18c shoes: Puma - Narabota XC Green

Middle course - Blue - low visibility and good runnability made it a very technical course - was hasitant for first 5 controls, cought Nikolay on my way to 2 and we stayed in visual contact for next 7 controls, blew #9 by 3 min and then clean for the rest of the course - total ~ 5 min lost. No one was clean today.

Blue Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

road run warm up/down 15:00 [2] 2.5 km (6:00 / km) +150m 4:37 / km
slept:6.5 shoes: Puma - Narabota XC Green

◪ race (sprint-TT) 21:42 [5] ***** 4.5 km (4:49 / km) +90m 4:23 / km
spiked:21/22c shoes: Puma - Narabota XC Green

Interesting course and beautiful setup - clean race - conservative in the beginning - on 20 sec route mistake on 11 - went too high, original plan was better.

Blue Sprint - Splits

Thursday May 22, 2008 #

strength workout warm up/down (+ stretching) 10:00 [1]

road run (commute) 38:00 [2] 7.9 km (4:49 / km) +35m 4:42 / km
slept:8.0 shoes: Nike Air Pegasus 2006

C • TT 5

Wednesday May 21, 2008 #

trail run (easy) 41:50 [2] 8.4 km (4:59 / km) +145m 4:35 / km
slept:8.0 weight:151lbs shoes: Asics Gel-Kahana trail

2 long horse loops in Forest Park - calves are still a little tight from yesterday: 15:33, 15:05

strength workout warm up/down (+ stretching) 20:00 [1]

Tuesday May 20, 2008 #

road run warm up/down 44:50 [2] 8.4 km (5:20 / km) +55m 5:10 / km
slept:7.0 weight:151lbs shoes: Adidas Supernova Light 6

To Victory Field and back + between intervals

intervals intervals (8x400/400) 11:21 [5] 3.2 km (3:33 / km)
shoes: Adidas Supernova Light 6

Goal was 1:26 - 1:27 : 1:28, 1:24, 1:24, 1:24, 1:24, 1:26, 1:27, 1:24. 1:24 felt just right, a little faster then planned, calves got tight during intervals, no aftereffects thogh.

stretching warm up/down (+ strength) 10:00 [1]

Sunday May 18, 2008 #

road run warm up/down 37:00 [2] 6.3 km (5:52 / km) +30m 5:44 / km
slept:10.0 shoes: Puma - Narabota XC Green

to the treck in West Coldwell and back + between intervals

intervals intervals (6x400/400) 9:02 2.4 km (3:46 / km)
shoes: Puma - Narabota XC Green

4 with Kseniya, two on my own: 1:39.5, 1:34, 1:35, 1:36, 1:16.5, 1:20 - just to shake things up a little, felt good

Saturday May 17, 2008 #

trail run (easy) 1:03:43 [2] 10.0 km (6:22 / km) +200m 5:48 / km
slept:8.0 shoes: Puma - Narabota XC Green

Ran with Z-man and Kseniya at Eagle Rock in NJ

Wednesday May 14, 2008 #

trail run (easy-T) 56:59 12.3 km (4:38 / km) +180m 4:19 / km
ahr:153 max:168 slept:10.0 shoes: Asics Gel-Kayano-XII-2006

5 loops in FP, nice warm day, legs felt fresh: 8:25 (152), 8:14 (154), 8:07 (157), 7:59 (159), 7:46 (162)

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

Tuesday May 13, 2008 #

road run (14x100/100) 34:15 7.2 km (4:45 / km) +60m 4:34 / km
slept:8.0 shoes: Adidas Supernova Light 6

@ Victory Field: 18.8-20.0 / 35-38, nice day, felt good, legs fresh

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

Saturday May 10, 2008 #

trail run long 1:14:10 [3] 16.0 km (4:38 / km) +320m 4:13 / km
ahr:152 max:163 slept:9.0 shoes: Asics Gel-Kahana trail

2.5 perimeter loops in Forest Park - felt better on second loop:
27:38 (149), 26:39 (155), 12:46 (154)

Friday May 9, 2008 #

strength workout (2x14 circuit+stretching) 37:00 [1]
slept:8.0

Thursday May 8, 2008 #

strength workout (+ stretching) 20:00 [1]

Wednesday May 7, 2008 #

road run intervals (5x1000/200) 54:34 11.6 km (4:42 / km) +60m 4:35 / km
ahr:148 max:170 slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6

to Victory Field + 5x1000/200 + back + some strength and stretching.
It felt good running today:
3:56 159 - 164
3:53 159 - 167
3:56 159 - 168
3:55 160 - 170
3:57 159 - 170

strength workout warm up/down (+ stretching) 10:00 [1]

Monday May 5, 2008 #

trail run (easy) 47:30 10.1 km (4:42 / km) +150m 4:23 / km
ahr:146 max:155 slept:8.0 weight:147lbs shoes: Asics DS Trainer IX

Felt tired today; great day for running, could not miss it.

stretching (+ strength) 10:00 [1]

Sunday May 4, 2008 #

trail run warm up/down 20:00 [3] 3.5 km (5:43 / km) +55m 5:18 / km
slept:6.0 shoes: VJ-Tvister-2007

◪ race (Classic) 1:40:30 [3] **** 12.5 km (8:02 / km) +400m 6:56 / km
spiked:12/19c shoes: VJ-Tvister-2007

Classic on Round Pond and Black Forest map at West Point. Very conservative run: low visibility in the fog. Too early for a run for me - 8:30 AM., felt better as the race went on. Got tired at the end. Lost on small errors ~ 7-8 min. Ross and William 1h 24min

Classic Blue - Splits

Saturday May 3, 2008 #

Event: West Point A-Meet

trail run warm up/down 35:00 [3] 5.0 km (7:00 / km) +170m 5:59 / km
slept:5.0 shoes: Icebugs MR2 - 2005

before the and after the races (some extra running after middle with Eddie, took wrong route)

◪ race (Middle) 57:30 [4] **** 6.5 km (8:51 / km) +210m 7:37 / km
spiked:12/15c shoes: Icebugs MR2 - 2005

Middle Blue - Splits

Thursday May 1, 2008 #

road run (commute) 36:15 [3] 7.9 km (4:35 / km) +35m 4:29 / km
ahr:146 max:155 slept:7.0 shoes: Nike Air Pegasus 2006

Great day for a run, I had tail wind today.

stretching warm up/down (+ strength) 10:00 [1]

« Earlier | Later »