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Training Log Archive: DarthBalter

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  trail run12 10:19:46 72.89(8:30) 117.3(5:17) 2255
  cycling15 9:46:40 135.4(4:20) 217.9(2:42) 1395
  strength workout7 4:08:09
  ◪2 3:39:00 16.47(13:18) 26.5(8:16) 47042 /48c87%
  stretching12 2:25:00
  road run1 49:56 6.46(7:44) 10.4(4:48) 50
  Total30 31:08:31 231.21 372.1 417042 /48c87%
  [1-5]30 28:48:25
averages - sleep:7.8 weight:154.6lbs

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Friday Jul 31, 2009 #

road run (18x100/100) 49:56 intensity: (12:04 @2) + (32:51 @3) + (5:01 @4) 10.4 km (4:48 / km) +50m 4:41 / km
ahr:149 max:162 slept:8.0 weight:155lbs shoes: Adidas Boston

to Victory Field + strides (23-25 sec) + back. Hip was not happy, but within tolerance. Ran after rain, so it was cool ~70 and humid.

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

Thursday Jul 30, 2009 #

strength workout (2x14 circuit) 47:42 intensity: (17:56 @1) + (24:46 @2) + (5:00 @3)
ahr:123 max:156 slept:8.0 weight:154lbs

cycling (commute - work) 23:05 intensity: (4:30 @1) + (14:35 @2) + (4:00 @3) 8.0 km (2:53 / km) +35m 2:49 / km

cycling (commute - home) 20:08 [2] 8.0 km (2:31 / km) +65m 2:25 / km

Wednesday Jul 29, 2009 #

cycling (commute - work) 20:22 intensity: (6:26 @1) + (13:56 @2) 8.0 km (2:33 / km) +35m 2:29 / km
ahr:123 max:150 slept:8.5

cycling (commute - home) 19:56 intensity: (2:20 @1) + (13:48 @2) + (3:48 @3) 7.5 km (2:39 / km) +65m 2:33 / km

after the rain

Tuesday Jul 28, 2009 #

cycling (commute - work) 22:00 intensity: (3:21 @1) + (17:29 @2) + (1:10 @3) 7.9 km (2:47 / km) +35m 2:43 / km
ahr:128 max:147 slept:8.0 weight:154lbs

cycling (commute - home) 20:38 intensity: (5:33 @1) + (13:22 @2) + (1:43 @3) 7.5 km (2:45 / km) +65m 2:38 / km

Monday Jul 27, 2009 #

cycling (commute - work) 20:08 intensity: (4:28 @1) + (11:52 @2) + (3:48 @3) 7.5 km (2:41 / km) +35m 2:37 / km
ahr:130 max:156 slept:8.0 weight:154lbs

C • Grisha I am coming for Champs 2

cycling (commute - home) 20:22 intensity: (3:48 @1) + (10:28 @2) + (6:06 @3) 7.5 km (2:43 / km) +65m 2:36 / km
ahr:131 max:154

Sunday Jul 26, 2009 #

strength workout (2x14 circuit) 40:14 intensity: (12:04 @1) + (23:07 @2) + (5:03 @3)

It felt good today, running aggrevates lower back on the right side, trying to keep it calm

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

cycling warm up/down (commute) 25:00 [1] 8.0 km (3:08 / km) +70m 3:00 / km

to my uncle's place and back
C • NYC 13

Saturday Jul 25, 2009 #

cycling warm up/down (commute) 30:00 [1] 10.0 km (3:00 / km) +80m 2:53 / km

Friday Jul 24, 2009 #

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

trail run (MP-T) 55:27 intensity: (6:17 @2) + (33:14 @3) + (15:56 @4) 11.5 km (4:49 / km) +200m 4:26 / km
ahr:153 max:166 slept:10.0 weight:155lbs shoes: Nike Air Pegasus 2006

3 long horse loops in Forest Park: 14:56 (151), 14:38 (156), 14:26 (160). Minor back discomfort level 1-1.5. Warm and humid, lost 2.5 lbs on this run

Thursday Jul 23, 2009 #

cycling (commute - work) 18:32 intensity: (2:38 @1) + (8:22 @2) + (7:32 @3) 8.0 km (2:19 / km) +35m 2:16 / km
ahr:136 max:158 slept:6.5 weight:156lbs

wind was helping today

cycling (commute - home) 22:18 intensity: (4:40 @1) + (14:14 @2) + (3:24 @3) 8.0 km (2:47 / km) +65m 2:41 / km
ahr:129 max:156

in the rain - stop and go

Wednesday Jul 22, 2009 #

strength workout (2x14 circuit) 44:25 intensity: (1:30 @0) + (22:00 @1) + (19:00 @2) + (1:55 @3)
ahr:115 max:150 slept:8.0 weight:156lbs

cycling (commute - work) 20:08 intensity: (5:12 @1) + (14:56 @2) 8.0 km (2:31 / km) +35m 2:28 / km
ahr:124 max:143

lots of traffic - took it easy

cycling (commute - home) 20:39 intensity: (2:21 @1) + (13:18 @2) + (5:00 @3) 8.0 km (2:35 / km) +65m 2:29 / km
ahr:133 max:153

Tuesday Jul 21, 2009 #

trail run hills 54:15 intensity: (7:58 @2) + (38:11 @3) + (8:06 @4) 10.8 km (5:01 / km) +200m 4:36 / km
ahr:150 max:165 slept:7.5 weight:154lbs shoes: Adidas Kanadia Trail

new rout in Forest Park - 5 hilly loops (1.3 km 32 m climb), Cool rainy day, felt good, regular pains to deal with.

cycling (commute - work) 19:00 [2] 8.0 km (2:23 / km) +35m 2:19 / km

cycling (commute home) 20:10 intensity: (2:55 @1) + (14:40 @2) + (2:35 @3) 8.0 km (2:31 / km) +65m 2:25 / km
ahr:130 max:154

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

lower back - butt area hurts on the right side, no more than before

Monday Jul 20, 2009 #

cycling (commute - work) 19:45 [2] 8.0 km (2:28 / km) +35m 2:25 / km

cycling (commute - home) 20:00 [2] 8.0 km (2:30 / km) +65m 2:24 / km

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

Sunday Jul 19, 2009 #

◪ (rout choice cource) 1:00:30 [4] *** 8.0 km (7:34 / km) +200m 6:43 / km
spiked:8/11c slept:6.0 shoes: Puma - Narabota XC Green

first training set-up by Peter at Session Woods - ran hard - felt good, some stiff Achilles tendons in the beginning

◪ (pick-up) 1:00:00 [2] *** 6.0 km (10:00 / km) +120m 9:05 / km
spiked:6/7c shoes: Puma - Narabota XC Green

started second training - compass - went to second control twice. missed both times the same way, on a way to 3 felt weak, came back had more food and picked up some controls from 1-st training. Very tired at the end, felt better later in the day.

Saturday Jul 18, 2009 #

◪ (setting controls) 1:10:00 [2] *** 7.0 km (10:00 / km) +80m 9:28 / km
spiked:11/11c slept:6.0 shoes: Puma - Narabota XC Green

hanging controls in Bethel Schools and Huntington for training camp, warm and humid

◪ (sprint) 28:30 [5] *** 5.5 km (5:11 / km) +70m 4:52 / km
spiked:17/19c shoes: Puma - Narabota XC Green

ran a sprint course, had some suspicion it was longer (4.2 vs 2.8) - ran out of gas on last km.

Friday Jul 17, 2009 #

trail run (easy-MP) 55:06 intensity: (13:16 @2) + (35:00 @3) + (6:50 @4) 11.4 km (4:50 / km) +160m 4:31 / km
ahr:148 max:166 slept:8.0 weight:154lbs shoes: Adidas Kanadia Trail

4 loops-8 in Forest park: 9:39 (143), 9:20 (148), 9:18 (151), 9:01 (158).
Humid day, felt stiff in the beginning.

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

Thursday Jul 16, 2009 #

cycling (commute - work) 20:12 intensity: (2:06 @1) + (12:24 @2) + (5:42 @3) 8.0 km (2:32 / km) +35m 2:28 / km
ahr:134 max:156 slept:7.5 weight:154.5lbs

warm and humid day

cycling (commute - home) 21:11 intensity: (4:02 @1) + (13:21 @2) + (3:48 @3) 8.0 km (2:39 / km) +65m 2:33 / km
ahr:130 max:154

humid

Wednesday Jul 15, 2009 #

strength workout (2x14 circuit) 41:22 intensity: (1:40 @0) + (14:44 @1) + (22:13 @2) + (2:45 @3)
ahr:120 max:156 slept:8.0 weight:154lbs

felt hard at times

cycling (commute - work) 21:50 intensity: (3:40 @1) + (16:28 @2) + (1:42 @3) 8.0 km (2:44 / km) +35m 2:40 / km
ahr:129 max:149

lots of traffic today

cycling (commute - home) 22:42 intensity: (6:54 @1) + (11:58 @2) + (3:50 @3) 8.0 km (2:50 / km) +65m 2:44 / km
ahr:127 max:150

a little tired, starting to feel aditional workload with biking, even it is all light work.

Tuesday Jul 14, 2009 #

trail run (MP) 39:25 intensity: (3:14 @2) + (25:03 @3) + (11:08 @4) 8.4 km (4:42 / km) +115m 4:24 / km
ahr:153 max:167 slept:8.0 weight:154lbs shoes: Adidas Kanadia Trail

2 long horse loops in Forest Park, felt OK. 14:46 (152), 14:16 (158)
C • Ankle/Knee 3

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

cycling (commute - work) 20:07 intensity: (9:06 @2) + (11:01 @3) 8.0 km (2:31 / km) +35m 2:28 / km
ahr:142 max:158

cycling (commute - home) 20:17 intensity: (2:44 @1) + (9:41 @2) + (7:52 @3) 8.0 km (2:32 / km) +65m 2:26 / km
ahr:136 max:155

Monday Jul 13, 2009 #

cycling (commute) 23:11 intensity: (5:57 @1) + (15:00 @2) + (2:14 @3) 8.0 km (2:54 / km) +35m 2:50 / km
ahr:125 max:151 slept:8.0 weight:153lbs

C • Valeriy 14

cycling (commute) 19:59 intensity: (3:25 @1) + (10:24 @2) + (6:10 @3) 8.0 km (2:30 / km) +65m 2:24 / km
ahr:136 max:159

Sunday Jul 12, 2009 #

trail run (easy) 40:10 intensity: (12:00 @2) + (28:10 @3) 7.9 km (5:05 / km) +120m 4:44 / km
ahr:146 max:158 slept:7.5 weight:154lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park - legs are tired, as expected. Warm day, many runners in the park. 15:35 (144), 15:22 (151)

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

Saturday Jul 11, 2009 #

trail run hills (10x(70-75/120 sec) 25m) 1:12:15 intensity: (5:45 @1) + (27:55 @2) + (25:15 @3) + (8:25 @4) + (4:55 @5) 9.0 km (8:02 / km) +360m 6:41 / km
ahr:142 max:172 slept:7.0 weight:154lbs shoes: Adidas Kanadia Trail

nice workout, nice weather, hills felt hard. We planned nice easy long run with Valeriy, but about 500 m into it Valeriy tripped over a rock and felt hard on his right wrist, big bomber. X-ray on Monday. So I vent for the hills, to get the hardest work in shortest time.

cycling (commute) 35:00 [1] 10.0 km (3:30 / km) +45m 3:25 / km

to my parents place and back
C • WCOC training 6

Friday Jul 10, 2009 #

trail run (easy-MP) 54:30 intensity: (4:35 @2) + (35:20 @3) + (14:35 @4) 11.5 km (4:44 / km) +170m 4:25 / km
ahr:152 max:167 slept:7.0 weight:155lbs shoes: Puma - Narabota XC Green

3 long horse loops in FP - legs felt rested, little stomach gas cramps.
14:51 (151), 14:31 (154), 14:22 (158)

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

Thursday Jul 9, 2009 #

strength workout (1x14 circuit) 21:36 intensity: (8:00 @1) + (11:48 @2) + (1:48 @3)
ahr:124 max:156 slept:8.0 weight:155lbs

Wednesday Jul 8, 2009 #

strength workout (1x14 circuit and more) 30:08 intensity: (1:56 @0) + (9:42 @1) + (16:36 @2) + (1:54 @3)
slept:9.0 weight:154lbs

Tuesday Jul 7, 2009 #

trail run (easy-T) 48:38 intensity: (4:20 @2) + (29:04 @3) + (15:14 @4) 9.9 km (4:55 / km) +150m 4:34 / km
ahr:153 max:167 slept:8.0 weight:155lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park - warm day (80F), legs felt a little weak: 8:47 (149), 8:28 (155), 8:26 (158), 8:18 (162). Back, hip and butt in discomfort level 1.

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

Sunday Jul 5, 2009 #

trail run hills (8x150 (25m up)) 54:36 intensity: (30:24 @2) + (17:23 @3) + (6:49 @4) * 9.2 km (5:56 / km) +280m 5:09 / km
ahr:141 max:167 slept:9.0 weight:156lbs shoes: Adidas Kanadia Trail

ran a short hill workout in Morristown Park + warm-up and cool-down on the trails

Saturday Jul 4, 2009 #

trail run (easy) 42:45 intensity: (21:00 @2) + (21:45 @3) 7.8 km (5:29 / km) +140m 5:02 / km
ahr:142 max:157 slept:8.0 weight:155lbs

2 easy long horse loops in Forest Park with Sergei

Friday Jul 3, 2009 #

trail run (fartlek uphill) 50:28 intensity: (11:57 @2) + (23:06 @3) + (10:23 @4) + (5:02 @5) 9.9 km (5:06 / km) +160m 4:43 / km
ahr:152 max:172 slept:8.0 weight:155lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park - 1 was warm-up and 3 - fartlek - running hard uphill:
9:02 (), 8:35 (), 8:38 (), 8:29 (). Lower back - level 1 discomfort on R. side. Warm evening, normal for summer.

stretching warm up/down (back and legs) 10:00 [1]

Thursday Jul 2, 2009 #

trail run (easy) 52:11 intensity: (16:20 @2) + (28:51 @3) + (7:00 @4) 10.0 km (5:13 / km) +200m 4:45 / km
ahr:148 max:167 slept:7.5 weight:155lbs shoes: Puma - Narabota XC Brown

1.5 perimeter loops in Forest Park - very humid. so-so workout: back, hip and ass flared-up after I was done.

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

Wednesday Jul 1, 2009 #

strength workout (circuit 1x12) 22:42 intensity: (9:30 @1) + (11:22 @2) + (1:50 @3)
ahr:120 max:156 slept:8.0 weight:155lbs

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