Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m
	trail run	7	7:51:39	57.04	(8:16)	91.8	(5:08)	1590
	skiing	3	5:00:47	40.33	(7:28)	64.9	(4:38)	1030
	road run	5	4:06:24	31.34	(7:52)	50.44	(4:53)	540
	stretching	8	1:20:00
	◪	1	1:17:59	7.77	(10:02)	12.5	(6:14)	140	22 /	26c	84%
	strength workout	1	15:00
	Total	15	19:51:49	136.48		219.64		3300	22 /	26c	84%
	[1-5]	15	18:31:49
averages - sleep:7.7 weight:151.3lbs

2:20

0:00

» now

Wednesday Dec 31, 2008 #

road run hills (11x150/170 up) 1:16:00 14.0 km (5:26 / km) +180m 5:06 / km
ahr:148 max:173 slept:9.0 shoes: Puma - Narabota XC Green

Last run of this year in Odessa after setting the tree

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

Friday Dec 26, 2008 #

skiing long (classic) 1:39:35 25.0 km (3:59 / km) +250m 3:48 / km
ahr:144 max:166 slept:8.5 shoes: Fisher RCS skating

Skiing in Lake Placid - from Cascade via local trails to Perimeter Loop to Flatlanders Loop + 5x Flatlanders loop and back. Started easy with Kseniya and Z-man - than on my own. Firm tracks, fast at times. Good weather. Did not kill myself today - had energy after I was done.

road run (easy) 41:00 [2] 7.5 km (5:28 / km) +140m 5:00 / km
shoes: Puma - Narabota XC Green

after some rest Z-man and I decided to go for an easy run in the dusk on root 73 - to ski jump and back to Cascade. Felt great in the beginning, but climbing back felt tough, legs felt tired.

Thursday Dec 25, 2008 #

skiing long (skating) 1:37:30 18.0 km (5:25 / km) +400m 4:53 / km
ahr:152 max:170 slept:8.5 shoes: Atomic Classic RC9

first training in Lake Placid: from Cascade via Perimeter to Ladies 5km + Flatlanders Loop + back via Perimeter. Tracks for classic were not set for the most; wiped out couple of times - made sure my nose is stronger than snow crust, scratches should heal soon.

Sunday Dec 21, 2008 #

skiing (classic) 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
ahr:151 max:162 slept:7.0 shoes: Atomic Classic RC9

started on classic skies at Fahenstock - trails had 3-4 in of fresh snow on top of old tracks - tough work. Mark came with grooming and killed old tracks in fafor of skating. I went to change gear.

skiing (skating) 37:02 [3] 9.6 km (3:51 / km) +160m 3:34 / km
ahr:149 max:160 shoes: Fisher RCS skating

Part 2 - skating style fresh grooming - felt fast. Some loops with Z-man.

skiing (skating) 36:40 [3] 7.3 km (5:01 / km) +120m 4:38 / km
ahr:148 max:162 shoes: Fisher RCS skating

Part 3 - after lunch - starting to feel tired. Great weather - just perfect.

Friday Dec 19, 2008 #

trail run (hills - easy) 51:30 9.4 km (5:29 / km) +200m 4:57 / km
ahr:149 max:161 slept:6.5 shoes: Puma - Narabota XC Brown

Ran to Forest Park in a blizzard conditions + 4 hilly loops + back home.
While Daniel and I were running, it snowed about 1.5 in. Nice and pretty. Skiing tomorrow. Daniel was running hills fartleck

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

C • which Daniel? 2

Wednesday Dec 17, 2008 #

trail run (easy - MP) 1:11:40 14.5 km (4:57 / km) +260m 4:32 / km
ahr:149 max:162 slept:7.0 shoes: Puma - Narabota XC Brown

ran 4 long horse loops in Forest Park with Daniel. Cool (37F), light rain.
Felt good. 16:14 (143), 14:36 (153), 14:30 (155), 15:21 (150)

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

Tuesday Dec 16, 2008 #

road run intervals (8x200/200) 37:10 7.6 km (4:53 / km) +60m 4:42 / km
slept:10.0 weight:151lbs shoes: Asics DS-Trainer IIX

To Victory Field + 8x200/200 - 42-44sec / 75-78 sec + back. Cold and raining. Felt good, speed was just right.

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

Dynamic stretching

Sunday Dec 14, 2008 #

trail run long (grass and asfalt) 1:25:00 15.5 km (5:29 / km) +235m 5:06 / km
ahr:141 max:160 shoes: Adidas Boston

Z-man and I ran to Forest Park Golf Course - some nice grass running there, golfers are not used to see runners around, but for the most part were quiet.

Saturday Dec 13, 2008 #

road run warm up/down 18:00 [2] 3.4 km (5:18 / km) +30m 5:04 / km
slept:5.0 weight:150lbs shoes: Adidas Supernova Light 6

Before and after road race

road run race 24:31 [5] 4.0 mi (6:08 / mi) +30m 5:59 / mi
shoes: Adidas Supernova Light 6

Holiday's 4 miler in Central Park:
6:06, 6:09, 6:15, 6:01 - cold and windy, felt good, pacing was just about right. Good time considering the weather.

C • Last weekend taper shows up. 2

Friday Dec 12, 2008 #

trail run (easy) 52:45 [3] 10.0 km (5:17 / km) +200m 4:48 / km
ahr:146 max:161 slept:7.5 shoes: Asics Gel-Kahana trail

1.5 perimeter loops in Forest Park with Daniel - cool day - took it easy, had a sore hip joint yesterday. Hip was fine today.

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

Wednesday Dec 10, 2008 #

trail run (easy + repetitions) 1:19:04 14.6 km (5:25 / km) +220m 5:02 / km
ahr:143 max:163 slept:10.0 shoes: Puma - Narabota XC Brown

in Forest Park with Daniel: 4 long horse loops, last one ran as repetitions - 8 x 20 sec fast / 100 sec jog. Felt good.

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

Sunday Dec 7, 2008 #

Event: DVOA Batsto

road run warm up/down 9:06 1.5 km (6:04 / km) +20m 5:41 / km
ahr:143 max:161 slept:6.0 shoes: Adidas Supernova Light 6

before road race

road run race 40:37 10.0 km (4:04 / km) +80m 3:54 / km
ahr:166 max:172 shoes: Adidas Supernova Light 6

Joe Kleinerman's 10K in Central Park - plan was to run it as a tempo run (42-45 min was fine). I lined up at the end of first coral of faster runners, planning to take it easy. The race starts with a fairly step decent and I was running @ 3:40/km without effort and being pulled by the crowd around me. Felt OK running up hills, and without much of the effort was running 6:35/mile pace - for the last mile felt some strength left in me, so I ran a little faster:
6:38 - 162 170
6:41 - 166 170
6:30 - 164 168
6:33 - 166 169
6:35 - 168 171
6:22 - 167 169
1:18 - 171 172

C • did you see 2

C • Getting ready for the NYC Marathon 2009? 3

◪ race (Red) 52:59 [4] *** 10.0 km (5:18 / km) +120m 5:00 / km
spiked:19/21c shoes: Puma - Narabota XC Green

Red Course at Batsto - surprised with the amount of energy I had after a morning race - fairly hard push - suffered up hills (small though). about 2 min of total lost time. (official distance 8.65 km). Good fast course by Vadim. Blue was much tougher, from what I've heard.

C • O-run 17

◪ warm up/down (control pick-up) 25:00 [2] *** 2.5 km (10:00 / km) +20m 9:37 / km
spiked:3/5c shoes: Puma - Narabota XC Green

almost ran of the map :)

Red Couse - Splits

Saturday Dec 6, 2008 #

strength workout (circuit 12x1) 15:00 [2]

Friday Dec 5, 2008 #

trail run 1:02:34 13.2 km (4:44 / km) +255m 4:19 / km
ahr:153 max:161 slept:8.0 shoes: Puma - Narabota XC Green

2 perimeter loops in Forest Park: 28:07 (151), 2726 (156). Nice cool day. Felt better during second loop.

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

Wednesday Dec 3, 2008 #

trail run (easy-MP) 1:09:06 * 14.6 km (4:44 / km) +220m 4:24 / km
ahr:151 max:164 slept:7.5 weight:153lbs shoes: Puma - Narabota XC Green

Ran 6 loops in Forest Park with Daniel Griff, who happened to live in Kew Gardens for a year already. O-world is small. I have a training partner for now, Daniel is unemployed airline pilot. We are going to have some competition on Blue at Batsto - Eddie better to show up.
8:42 (151), 8:42 (154), 8:20 (156), 8:04 (160), 8:12 (152), 8:27 (152)
Cool day, sunny, nice run, good company. R. Calf was fine on the run, but it got a little tight after the run.

C • Great Falls 7

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

Dynamic stretching

C • That's a lot of controls! 4

« Earlier | Later »