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Training Log Archive: DarthBalter

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  skiing6 8:38:56 76.8(6:45) 123.6(4:12) 1975
  cycling15 5:07:44 75.85(4:03) 122.07(2:31) 750
  trail run3 2:10:13 16.16(8:04) 26.0(5:01) 385
  road run3 1:25:00 9.32(9:07) 15.0(5:40) 75
  ◪1 50:29 4.04(12:30) 6.5(7:46) 15023 /24c95%
  strength workout1 37:34
  stretching3 30:00
  Total31 19:19:56 182.17 293.17 333523 /24c95%
  [1-5]29 18:49:56
averages - sleep:7.1 weight:153.1lbs

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Sunday Jan 31, 2010 #

12 PM

skiing long (skating) 2:04:45 intensity: (1:25 @1) + (37:30 @2) + (1:09:10 @3) + (16:40 @4) 30.1 km (4:09 / km) +500m 3:50 / km
ahr:147 max:162 shoes: Atomic WC Skating

almost same as yesterday, longer brake, warmer (~20-23F), sunny, faster tracks somewhat. Felt good, but definitely tired at the end.

Saturday Jan 30, 2010 #

1 PM

skiing long (skating) 2:06:10 intensity: (23:25 @2) + (1:23:35 @3) + (19:10 @4) 29.7 km (4:15 / km) +500m 3:55 / km
ahr:150 max:166 slept:4.0 shoes: Atomic WC Skating

at Lapland Lake - hard tacks, some ice, not too cold (~17F), short GU brake at 2/3. felt better as I went along.

Wednesday Jan 27, 2010 #

1 PM

cycling (commute - work) 24:34 intensity: (12:00 @2) + (12:34 @3) 7.5 km (3:17 / km) +35m 3:12 / km
ahr:134 max:157

into wind and traffic
9 PM

cycling (commute - home) 18:20 intensity: (5:00 @2) + (12:00 @3) + (1:20 @4) 7.5 km (2:27 / km) +65m 2:21 / km
ahr:144 max:161

Tuesday Jan 26, 2010 #

8 AM

cycling (commute - home) 17:39 [3] 7.5 mi (2:21 / mi) +65m 2:17 / mi

1 PM

cycling (commute - work) 21:55 intensity: (1:25 @1) + (8:55 @2) + (10:45 @3) + (50 @4) 7.5 km (2:55 / km) +35m 2:51 / km
ahr:142 max:159 slept:8.5 weight:153lbs

into wind

Sunday Jan 24, 2010 #

2 PM

trail run (easy-T) 51:24 intensity: (16:50 @2) + (22:58 @3) + (8:54 @4) + (2:42 @5) 10.0 km (5:08 / km) +145m 4:48 / km
ahr:147 max:170 slept:7.0 shoes: Adidas Kanadia Trail

4 loops in Forest Park: 8:54 (147), 8:52 (151), 8:37 (154), 8:04 (164)
3 PM

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

Friday Jan 22, 2010 #

cycling (commute) 26:00 [2] 10.0 km (2:36 / km) +50m 2:32 / km

Thursday Jan 21, 2010 #

1 PM

cycling (commute - work) 19:29 [3] 7.5 km (2:36 / km) +35m 2:32 / km
slept:7.5

Wednesday Jan 20, 2010 #

1 PM

cycling (commute - work) 22:22 intensity: (1:40 @1) + (11:45 @2) + (8:57 @3) 7.5 km (2:59 / km) +35m 2:55 / km
ahr:138 max:156

into wind and traffic
10 PM

cycling 16:39 intensity: (8:39 @2) + (8:00 @3) 7.5 km (2:13 / km) +65m 2:08 / km
ahr:141 max:155

Tuesday Jan 19, 2010 #

1 PM

cycling (commute - work) 17:00 intensity: (3:05 @2) + (7:50 @3) + (6:05 @4) 7.5 km (2:16 / km) +35m 2:13 / km
ahr:153 max:168

10 PM

cycling (commute - home) 17:24 intensity: (4:30 @2) + (9:00 @3) + (3:54 @4) 7.5 km (2:19 / km) +65m 2:13 / km

Monday Jan 18, 2010 #

1 PM

cycling (commute - work) 21:30 [2] 7.5 km (2:52 / km) +35m 2:48 / km

lots of traffic
10 PM

cycling (commute - home) 18:42 intensity: (3:20 @2) + (9:00 @3) + (6:22 @4) 7.5 km (2:30 / km) +65m 2:23 / km

no traffic, did not have power to push faster

Sunday Jan 17, 2010 #

2 PM

trail run tempo 38:29 intensity: (7:48 @2) + (13:39 @3) + (17:02 @4) 7.8 km (4:56 / km) +120m 4:35 / km
ahr:153 max:168 slept:7.0 weight:153lbs shoes: Adidas Kanadia Trail

to Forest Park with Kseniya, than 2 long horse loops at good tempo effort, forced by rather cold rain (39F). Felt good. 14:33 (155), 14:03 (161).

Saturday Jan 16, 2010 #

cycling (commute) 26:00 [2] 10.0 km (2:36 / km) +65m 2:31 / km
slept:8.0 weight:153lbs

Friday Jan 15, 2010 #

cycling (commute) 21:00 [2] 7.5 km (2:48 / km) +65m 2:41 / km

Thursday Jan 14, 2010 #

11 AM

strength workout (2x13 circuit) 37:34 intensity: (15:21 @1) + (18:49 @2) + (3:24 @3)
ahr:121 max:157 slept:8.0 weight:152.5lbs

1 PM

cycling (commute - work) 19:10 [2] 7.5 km (2:33 / km) +35m 2:30 / km

Wednesday Jan 13, 2010 #

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

before and after running
11 AM

trail run (easy+strides) 40:20 [3] 8.2 km (4:55 / km) +120m 4:35 / km
slept:8.0 weight:152.5lbs shoes: Nike MaxAir

3 loops in Forest Park, incorporated 10x20sec/40 sec strides. Still cold ~ 27F, hard ground.

Tuesday Jan 12, 2010 #

road run (commute) 27:00 [2] 5.0 km (5:24 / km) +25m 5:16 / km
slept:6.0 shoes: Adidas Kanadia Trail

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

Monday Jan 11, 2010 #

road run (commute) 30:00 [2] 5.0 km (6:00 / km) +25m 5:51 / km
slept:8.0 weight:153lbs shoes: Adidas Kanadia Trail

Saturday Jan 9, 2010 #

◪ (mobile) 24:59 [3] *** 3.0 km (8:20 / km) +60m 7:34 / km
spiked:11/12c slept:6.0 shoes: Puma - Narabota XC Brown

Mobile-O from Dewitt's estate. Joe did great job guiding me, I just lost it going to the last control. Much better than I did for him. It was fun, I would do it again.

◪ (course B) 25:30 [3] *** 3.5 km (7:17 / km) +90m 6:27 / km
spiked:12/12c shoes: Puma - Narabota XC Brown

Ran the course I was guiding Joe, with the map. Nice running in the woods over 2 in of fresh snow.

Wednesday Jan 6, 2010 #

road run (commute) 28:00 [2] 5.0 km (5:36 / km) +25m 5:28 / km
slept:8.0 weight:153lbs shoes: Adidas Kanadia Trail

Sunday Jan 3, 2010 #

11 AM

skiing long (skating) 1:19:11 intensity: (12:43 @2) + (50:08 @3) + (16:20 @4) 19.0 km (4:10 / km) +315m 3:51 / km
ahr:150 max:163 slept:8.5

at Lapland Lake - skiing same outside loop as yesterday, lesser effort - arms and legs are tired.
2 PM

skiing (skating) 53:03 intensity: (27:00 @2) + (26:03 @3) 11.8 km (4:30 / km) +140m 4:15 / km
shoes: Atomic WC Skating

after 2 hrs brake and food, I went on east part of the trail system, skiing until I was spent.

Saturday Jan 2, 2010 #

1 PM

skiing long (skating) 1:12:57 intensity: (22:14 @3) + (39:43 @4) + (11:00 @5) 19.0 km (3:50 / km) +310m 3:33 / km
ahr:160 max:172 slept:5.0 weight:155lbs shoes: Atomic WC Skating

First training at Lapland Lake: full outside loop all trails: Kippis-Era Polku-Lake Trail-Talvi Tie-Tunturi Loop-Vasa-Joki Latu-Sisu-Karhu Polku-Napa Piiri-Tuulen Tie. Hard effort, hard and fast snow.
3 PM

skiing 1:02:50 intensity: (10:16 @2) + (37:30 @3) + (13:36 @4) + (1:28 @5) 14.0 km (4:29 / km) +210m 4:10 / km
ahr:149 max:169 shoes: Atomic WC Skating

After short brake and a GU skiing east (flatter) trails and Sisu, very tired at the end.

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