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Training Log Archive: DarthBalter

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  cycling18 11:24:56 170.5(4:01) 274.4(2:30) 1760
  ◪5 6:48:42 31.69(12:54) 51.0(8:01) 157573 /89c82%
  trail run7 4:04:32 31.5(7:46) 50.7(4:49) 750
  stretching3 32:00
  strength workout1 31:47
  road run2 25:00 2.49(10:04) 4.0(6:15) 65
  Total25 23:46:57 236.18 380.1 415073 /89c82%
  [1-5]25 23:14:57
averages - sleep:7.7 weight:150.5lbs

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Saturday Oct 31, 2009 #

◪ (control placing) 59:24 intensity: (49:00 @1) + (10:24 @3) *** 5.0 km (11:53 / km) +140m 10:25 / km
spiked:10/10c shoes: Puma - Narabota XC Brown

Hanging control for local meet in Torne Park, NJ

◪ (control pick-up) 39:20 [2] *** 4.5 km (8:44 / km) +100m 7:52 / km
spiked:10/10c shoes: Puma - Narabota XC Brown

Friday Oct 30, 2009 #

trail run tempo (T) 22:40 intensity: (1:01 @2) + (8:43 @3) + (8:42 @4) + (4:14 @5) 5.3 km (4:17 / km) +80m 3:59 / km
ahr:158 max:170 slept:9.5 weight:152lbs shoes: Adidas Supernova Light 6

one tempo long horse loop in Forest Park - felt hard and great: 12:49 (164)

Thursday Oct 29, 2009 #

cycling (commute - work) 17:10 intensity: (6:29 @2) + (6:11 @3) + (4:30 @4) 7.5 km (2:17 / km) +35m 2:14 / km
ahr:147 max:168 slept:7.0

cycling (commute - home) 19:18 intensity: (8:57 @2) + (7:06 @3) + (3:15 @4) 7.5 km (2:34 / km) +65m 2:28 / km

Monday Oct 26, 2009 #

cycling (commute - work) 18:20 intensity: (10:02 @2) + (7:18 @3) + (1:00 @4) 7.5 km (2:27 / km) +35m 2:23 / km
ahr:139 max:160 slept:9.0 weight:150lbs

C • Adventure trip in 2010? 2

cycling (commute - home) 19:36 intensity: (9:49 @2) + (7:55 @3) + (1:52 @4) 7.5 km (2:37 / km) +65m 2:30 / km
ahr:141 max:162

Sunday Oct 25, 2009 #

cycling (commute) 53:31 intensity: (22:23 @2) + (23:28 @3) + (7:40 @4) 22.4 km (2:23 / km) +90m 2:21 / km
ahr:145 max:160

to my sister's house, got lost in Long Island (extra 8 km)

cycling (commute) 37:07 intensity: (9:12 @2) + (18:13 @3) + (9:42 @4) 14.5 km (2:34 / km) +120m 2:27 / km
ahr:149 max:166

back home

Friday Oct 23, 2009 #

Event: US Individual Champs 2009
 

trail run tempo (MP-T) 1:03:57 intensity: (7:36 @2) + (42:59 @3) + (12:34 @4) + (48 @5) 13.6 km (4:42 / km) +175m 4:25 / km
ahr:151 max:167 slept:7.0 weight:151lbs shoes: Adidas Kanadia Trail

5 "8" loops in Forest Park, at dusk and dark with headlamp: great feel for this run, I was posting negative splits with no effort. It is good, considering the bulk of my training is biking to work and back.
9:19 (149), 9:07(152), 9:03 (153), 8:53 (156), 8:39 (160)

Thursday Oct 22, 2009 #

cycling (commute - home) 19:25 intensity: (12:05 @2) + (6:00 @3) + (1:20 @4) 7.5 km (2:35 / km) +65m 2:29 / km
ahr:139 max:165

cycling (commute - work) 18:42 intensity: (7:28 @2) + (8:40 @3) + (2:34 @4) 7.5 km (2:30 / km) +35m 2:26 / km
ahr:142 max:164 slept:5.5 weight:151lbs

Wednesday Oct 21, 2009 #

cycling (commute - work) 18:05 intensity: (1:45 @1) + (5:37 @2) + (9:49 @3) + (54 @4) 7.5 km (2:25 / km) +35m 2:21 / km
ahr:141 max:164 slept:8.0 weight:151lbs

cycling (commute - home) 17:46 intensity: (8:44 @2) + (7:53 @3) + (1:09 @4) 7.5 km (2:22 / km) +65m 2:16 / km
ahr:142 max:160

Late, no traffic, nice weather

Tuesday Oct 20, 2009 #

cycling (commute - work) 17:33 intensity: (7:50 @2) + (8:40 @3) + (1:03 @4) 7.5 km (2:20 / km) +35m 2:17 / km

not much traffic and wind somewhat helped

cycling (commute - home) 18:12 intensity: (9:06 @2) + (9:06 @3) 7.5 km (2:26 / km) +65m 2:20 / km

Monday Oct 19, 2009 #

cycling (commute - work) 20:29 intensity: (10:40 @2) + (7:41 @3) + (2:08 @4) 7.5 km (2:44 / km) +35m 2:40 / km
ahr:141 max:162 slept:8.0 weight:151lbs

C • NY Goats 4

cycling (commute - home) 18:56 intensity: (2:32 @1) + (5:18 @2) + (9:08 @3) + (1:58 @4) 7.5 km (2:31 / km) +65m 2:25 / km
ahr:140 max:161

Sunday Oct 18, 2009 #

cycling (commute) 27:00 [2] 10.0 km (2:42 / km) +55m 2:38 / km

to my parents place and back

Saturday Oct 17, 2009 #

trail run warm up/down 18:00 intensity: (9:00 @2) + (9:00 @3) 3.0 km (6:00 / km) +90m 5:13 / km
shoes: VJ-Tvister-2007

◪ (Red Course) 1:20:40 intensity: (40:40 @3) + (40:00 @4) ***** 9.5 km (8:29 / km) +305m 7:19 / km
spiked:13/19c shoes: VJ-Tvister-2007

I was very slow in the technical areas, and still made a number of ~40-50 sec mistakes - total lost time ~ 6-7 min, too much for conservative stile of O.

Wednesday Oct 14, 2009 #

trail run (MP-T) 39:17 intensity: (26:35 @3) + (12:42 @4) 8.4 km (4:41 / km) +125m 4:21 / km
ahr:154 max:166 slept:8.0 weight:150lbs shoes: Adidas Kanadia Trail

2 long horse loops in Forest Park - 14:37 (154), 13:46 (158). Cool day, running felt good.

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

cycling (commute - work) 18:03 [2] 7.5 km (2:24 / km) +35m 2:21 / km

C • Check email 4

Tuesday Oct 13, 2009 #

cycling (commute - work) 19:16 intensity: (58 @1) + (9:08 @2) + (9:10 @3) 7.5 km (2:34 / km) +35m 2:31 / km
ahr:140 max:158 slept:8.5 weight:149lbs

into wind

cycling (commute - home) 18:20 intensity: (9:10 @2) + (9:10 @3) 7.5 km (2:27 / km) +65m 2:21 / km

Monday Oct 12, 2009 #

cycling (commute - work) 18:14 intensity: (3:01 @1) + (11:37 @2) + (3:36 @3) 7.5 km (2:26 / km) +35m 2:23 / km
ahr:130 max:153 slept:8.5 weight:149lbs

easy gliding today

cycling (commute - home) 18:15 intensity: (2:01 @1) + (9:02 @2) + (6:06 @3) + (1:06 @4) 7.5 km (2:26 / km) +65m 2:20 / km
ahr:140 max:160

Sunday Oct 11, 2009 #

road run warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
slept:4.5 shoes: Puma - Narabota XC Brown

◪ race (Lowlander 2009) 1:48:40 intensity: (10:30 @2) + (47:35 @3) + (47:40 @4) + (2:55 @5) **** 15.0 km (7:15 / km) +500m 6:13 / km
ahr:155 max:169 spiked:15/19c shoes: Puma - Narabota XC Brown

LowLander 2009 with Sergey Gnatyuk - felt fine running, navigated purely when had stomach pain, finished 14 min behind Z-man.

Lowlander - Splits

Saturday Oct 10, 2009 #

cycling warm up/down (commute) 26:00 [2] 10.0 km (2:36 / km) +60m 2:31 / km

to my parents place and back

Friday Oct 9, 2009 #

cycling (commute - work) 16:09 intensity: (7:25 @2) + (8:44 @3) 7.5 km (2:09 / km) +35m 2:06 / km
ahr:142 max:156 slept:6.5

little help with wind and much better traffic at 8:40 AM than 1 PM
C • You work on Fri. now? 2

cycling (commute - home) 17:41 intensity: (9:20 @2) + (8:21 @3) 7.5 km (2:21 / km) +65m 2:16 / km

Thursday Oct 8, 2009 #

strength workout (circuit 2x10) 31:47 intensity: (17:00 @1) + (12:32 @2) + (2:15 @3)
ahr:116 max:152 slept:8.0 weight:151lbs

cycling (commute - work) 18:53 intensity: (6:20 @2) + (10:20 @3) + (2:13 @4) 7.5 km (2:31 / km) +35m 2:28 / km
ahr:150 max:160

into wind

cycling (commute - home) 19:10 intensity: (2:00 @1) + (11:52 @2) + (5:18 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:135 max:154

Wednesday Oct 7, 2009 #

cycling (commute - work) 22:00 intensity: (11:00 @2) + (11:00 @3) 7.5 km (2:56 / km) +35m 2:52 / km
ahr:146 max:157 slept:8.0 weight:151lbs

brutal head and side wind today, dust in the face :(

cycling 17:03 intensity: (8:31 @2) + (6:29 @3) + (2:03 @4) 7.5 km (2:16 / km) +65m 2:11 / km

Same wind helping (daytime was 30 mph in my face)

Tuesday Oct 6, 2009 #

trail run (easy-MP-T) 47:03 intensity: (3:26 @2) + (28:45 @3) + (13:20 @4) + (1:32 @5) 10.0 km (4:42 / km) +140m 4:24 / km
ahr:154 max:169 slept:8.0 weight:150lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park: 8:35 (151), 8:27 (153), 8:06 (158), 7:51 (163). Felt good, no mechanical problems. Nice day to run (~60+F)

stretching warm up/down (back and legs) 12:00 [0]

cycling (commute - work) 19:43 [2] 7.5 km (2:38 / km) +35m 2:34 / km

lots of traffic today

cycling (commute - home) 18:23 intensity: (6:50 @2) + (10:21 @3) + (1:12 @4) 7.5 km (2:27 / km) +65m 2:21 / km
ahr:144 max:162

Monday Oct 5, 2009 #

cycling 19:00 intensity: (6:40 @2) + (12:20 @3) 7.5 km (2:32 / km) +35m 2:29 / km
ahr:146 max:157 slept:9.5

cycling (commute - home) 19:10 intensity: (2:39 @1) + (11:11 @2) + (5:20 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:134 max:156

Sunday Oct 4, 2009 #

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
slept:10.0 shoes: Icebugs MR2 - 2005

◪ race (Red Course) 54:53 intensity: (7:53 @3) + (35:50 @4) + (11:10 @5) ***** 8.0 km (6:52 / km) +200m 6:06 / km
ahr:162 max:171 spiked:15/18c shoes: Icebugs MR2 - 2005

Day 2 at Boulder Dash - course was more technical and I went conservative today - worked well, but at the end I picked up speed in the flat area, and lost ~ 2 min. on 16 and 17. Finished 3-rd behind Andrew and Sam.

Red Day 2 - Splits

Saturday Oct 3, 2009 #

road run warm up/down 15:00 intensity: (7:30 @2) + (7:30 @3) 2.5 km (6:00 / km) +40m 5:33 / km
ahr:143 max:153 slept:4.0 shoes: Icebugs MR2 - 2005

◪ race (Red Course) 1:05:45 intensity: (10:45 @3) + (29:10 @4) + (25:50 @5) **** 9.0 km (7:18 / km) +330m 6:10 / km
ahr:163 max:174 spiked:10/13c shoes: Icebugs MR2 - 2005

Boulder Dash Day 1 in the rain. Running felt easy, navigation worked well for the most of the race. Caught up to Sam (4 min) on the way to 9 - than had series of errors on 11, 12, and 13 - I was getting tired from pushing hard and Sam gained 3.5 min back.

Red day 1 - Splits

Friday Oct 2, 2009 #

Event: UNO Boulder Dash
 

Thursday Oct 1, 2009 #

trail run 41:35 [2] 8.4 km (4:57 / km) +130m 4:36 / km
slept:8.0 weight:150lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park - cool day (~54F). Legs felt fresh.

cycling (commute - work) 19:00 intensity: (9:30 @2) + (9:30 @3) 7.5 km (2:32 / km) +35m 2:29 / km

cycling (commute - home) 19:26 [2] 7.5 km (2:35 / km) +65m 2:29 / km

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

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