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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  ◪15 24:02:17 48.16 77.5 3155132 /147c89%
  cycling33 16:03:01 239.28(4:01) 385.08(2:30) 2400
  trail run4 1:38:55 12.3(8:02) 19.8(5:00) 330
  road run1 11:00 0.93(11:48) 1.5(7:20) 80
  Total53 41:55:13 300.67 483.88 5965132 /147c89%
  [1-5]51 33:25:13
averages - sleep:7.1 weight:152.8lbs

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Monday May 31, 2010 #

cycling (commute) 56:00 [2] 21.6 km (2:36 / km) +135m 2:31 / km
slept:8.0 weight:152lbs

Sunday May 30, 2010 #

Event: WCOC Osbornedale State Park
 
10 AM

trail run warm up/down (before orienteering) 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
slept:6.5 weight:153lbs shoes: OLWAY Tiger 2004

11 AM

◪ race (middle - prolog) 35:17 [5] **** 4.5 km (7:50 / km) +175m 6:34 / km
spiked:14/17c shoes: OLWAY Tiger 2004

Boris and Becks courses at Osbornedale: little O-practice showed week spots:
lost 20sec on 2 (just stop short), lost close to 1 min on weak rout to 3, 1 min on 8 (all but Z-man did the same thing), 40 sec on 9, 2 min on 12/1 went 4 contours too high above the cliff line - big penalty, poor map reading.
2 PM

◪ race (middle - chase) 33:17 [5] **** 4.5 km (7:24 / km) +160m 6:17 / km
spiked:15/16c shoes: OLWAY Tiger 2004

nice chase, had some help from people running in front of me - lost 15 sec on 6 looking for the punch in the grass, 1 min on 11 - stopped 25 m short and 2 lines too high, turned around and attacked from trail-reentrant.

Saturday May 29, 2010 #

Note
slept:13.0 weight:152lbs

total rest, I was sleeping and listening to Yankee's game at the same time: every time I was somewhat awake Indians scores yet another run.

Friday May 28, 2010 #

1 AM

cycling (commute - home) 24:35 [2] 10.8 km (2:17 / km) +80m 2:12 / km

11 AM

cycling (commute - work) 27:05 intensity: (3:00 @1) + (14:15 @2) + (9:50 @3) 10.8 km (2:30 / km) +55m 2:27 / km
slept:7.5 weight:152lbs

8 PM

cycling (commute - home) 25:17 intensity: (7:57 @1) + (11:35 @2) + (5:45 @3) 9.5 km (2:40 / km) +65m 2:34 / km
ahr:127 max:154

to Parents place

Thursday May 27, 2010 #

1 AM

cycling (commute - home) 24:45 intensity: (1:10 @1) + (20:00 @2) + (3:35 @3) 10.8 km (2:17 / km) +80m 2:13 / km
ahr:134 max:152

very little traffic and no wind.
10 AM

cycling 24:50 intensity: (2:15 @1) + (14:55 @2) + (6:55 @3) + (45 @4) 10.8 km (2:18 / km) +55m 2:15 / km
ahr:136 max:161 slept:7.0 weight:152lbs

Wednesday May 26, 2010 #

1 AM

cycling (commute - home) 28:45 [2] 10.8 km (2:40 / km) +65m 2:35 / km

Grand Street finally paved, but it will not last for long: they did a lousy job, it has washboard already :)
C • It's a trap! 5
11 AM

cycling (commute - work) 27:00 intensity: (1:20 @1) + (13:40 @2) + (11:30 @3) + (30 @4) 10.8 km (2:30 / km) +55m 2:26 / km
ahr:139 max:159 slept:6.0 weight:152lbs

Tuesday May 25, 2010 #

10 AM

cycling (commute - work) 27:42 intensity: (3:30 @1) + (15:56 @2) + (8:16 @3) 10.8 km (2:34 / km) +55m 2:30 / km
ahr:133 max:156 slept:3.5 weight:152lbs

Monday May 24, 2010 #

10 AM

cycling (commute - work) 27:10 intensity: (3:25 @1) + (12:55 @2) + (10:00 @3) + (50 @4) 11.0 km (2:28 / km) +55m 2:25 / km
ahr:136 max:163 slept:9.0 weight:152lbs

11 PM

cycling (commute - home) 25:52 intensity: (1:50 @1) + (13:56 @2) + (9:31 @3) + (35 @4) 11.0 km (2:21 / km) +80m 2:16 / km
ahr:137 max:159

Sunday May 23, 2010 #

Event: Billygoat Run at Mt. Tom
 

road run warm up/down 11:00 [2] 1.5 km (7:20 / km) +80m 5:47 / km
slept:5.0 weight:152lbs shoes: OLWAY Tiger 2004

before the Goat, chatting with Kroum.
11 AM

◪ race (Billygoat 2010) 1:57:46 [4] **** 13.0 km (9:04 / km) +765m 7:00 / km
spiked:18/23c shoes: OLWAY Tiger 2004

Lost 1.5 min going to 2 (too high), bad skip of #3, lost 3 min on the way to 7, lost 4 min on the way to 13 (pulled Sam and Hill with me, totally misunderstood the contours on top of the hill, went down, when should have stayed leveled. then I got real pissed, and stayed clean for the rest of the course running with Vadim and Peter Grollman (the meet workers train:). Way too many mistakes made for a super physical course. Too much walking to enjoy the course, I do not understand that type of course setting.
Had minor cramps in my calves for last 2.5 km of the race, could not really push, while still tonnes of energy left. Finished 11-th in the men's field, + Sam and Hill ahead of me. Total score is 165, Steve is 171. Yet one more Goat battling with Ernst for spot in top 15 :)

Billygoat - Splits

Saturday May 22, 2010 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +50m 2:56 / km
slept:9.0 weight:152lbs

Friday May 21, 2010 #

6 PM

trail run tempo (MP-T) 58:55 intensity: (3:05 @2) + (40:45 @3) + (15:05 @4) 12.8 km (4:36 / km) +170m 4:19 / km
ahr:153 max:166 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6

5 loops in Forest Park: felt good - 8:21 (150), 8:10 (152), 7:52 (158), 8:04 (158), 8:01 (159).

Thursday May 20, 2010 #

10 AM

cycling (commute - home) 26:21 intensity: (2:20 @1) + (11:20 @2) + (10:55 @3) + (1:46 @4) 11.0 km (2:24 / km) +60m 2:20 / km
ahr:140 max:165 slept:8.0 weight:152lbs

finally nice weather
10 PM

cycling (commute - home) 28:55 intensity: (8:15 @1) + (15:25 @2) + (5:15 @3) 11.0 km (2:38 / km) +85m 2:32 / km
ahr:126 max:157

Wednesday May 19, 2010 #

11 AM

cycling (commute - work) 27:04 [2] 11.0 km (2:28 / km) +60m 2:24 / km
ahr:140 max:160 slept:8.0 weight:152lbs

into wind
11 PM

cycling (commute - home) 27:25 intensity: (20:00 @2) + (7:25 @3) 11.0 km (2:30 / km) +85m 2:24 / km
ahr:127 max:154

no wind

Tuesday May 18, 2010 #

3 AM

cycling (commute - home) 25:19 [3] 10.9 km (2:19 / km) +85m 2:14 / km

11 AM

cycling (commute - work) 28:00 [2] 10.9 km (2:34 / km) +65m 2:30 / km
slept:4.5 weight:151lbs

in the rain
11 PM

cycling (commute - home) 30:11 [2] 11.0 km (2:45 / km) +85m 2:39 / km

Monday May 17, 2010 #

10 AM

cycling (commute - work) 28:00 [3] 10.9 km (2:34 / km) +80m 2:29 / km
slept:8.0

great weather today, legs are rested.

Sunday May 16, 2010 #

10 AM

◪ (water supply) 1:00:00 [1] 4.0 km (15:00 / km) +150m 12:38 / km
shoes: Puma - Narabota XC Brown

to butterfly loop with 2.5 gal of water.
2 PM

◪ 45:00 [1] 4.0 km (11:15 / km) +150m 9:28 / km
shoes: Puma - Narabota XC Brown

back to parking lot
4 PM

◪ (control pick-up) 1:00:00 [3] *** 6.0 km (10:00 / km) +150m 8:53 / km
spiked:6/6c shoes: Puma - Narabota XC Brown

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
12 PM

◪ (control placing) 45:00 [1] *** 2.0 km (22:30 / km) +35m 20:41 / km
spiked:12/12c shoes: Puma - Narabota XC Brown

sprint course at Lake Welch Beach
5 PM

◪ (control pick-up) 1:00:00 [3] *** 4.0 km (15:00 / km) +200m 12:00 / km
spiked:11/11c shoes: Puma - Narabota XC Brown

middle at Rockhouse

Friday May 14, 2010 #

11 AM

◪ (controls placing) 1:40:00 [1] *** 4.0 km (25:00 / km) +220m 19:36 / km
spiked:10/10c shoes: Adidas Kanadia Trail

middle at Rockhouse
2 PM

◪ (water supply) 2:00:00 [2] *** 6.5 km (18:28 / km) +250m 15:29 / km
spiked:9/9c slept:6.0 shoes: Adidas Kanadia Trail

to first water stop on Long with 4 Gal. of water and placing controls

Wednesday May 12, 2010 #

2 AM

cycling (commute - home) 28:00 [3] 10.8 km (2:36 / km) +85m 2:30 / km

cold rain
11 AM

cycling (commute - work) 55:00 [2] 23.0 km (2:23 / km) +100m 2:20 / km
slept:5.0 weight:154lbs

to fresh meadows and back and to work
C • when are we going to do a r... 2
11 PM

cycling (commute - home) 30:00 [2] 11.0 km (2:44 / km) +80m 2:38 / km

tired

Tuesday May 11, 2010 #

10 AM

cycling 25:40 intensity: (2:00 @1) + (8:00 @2) + (11:20 @3) + (4:20 @4) 10.9 km (2:21 / km) +65m 2:17 / km
ahr:150 max:165 slept:6.5 weight:155lbs

felt strong today, side wind

Monday May 10, 2010 #

10 PM

cycling (commute - work) 30:00 [2] 11.0 km (2:44 / km) +65m 2:39 / km
slept:6.5 weight:154lbs

into wind
11 PM

cycling (commute - home) 27:00 [2] 10.9 km (2:29 / km) +85m 2:23 / km

wind helped

Sunday May 9, 2010 #

3 PM

◪ (Field checking) 2:30:00 [0]

finishing sprint map (with Z-man)

Saturday May 8, 2010 #

◪ (field checking) 6:00:00 [0]

Sprint for TT (with Z-man)

Friday May 7, 2010 #

cycling (commute) 29:00 [3] 9.6 km (3:01 / km) +35m 2:58 / km

Thursday May 6, 2010 #

10 AM

cycling (commute - work) 30:25 intensity: (4:00 @1) + (22:45 @2) + (3:40 @3) 10.8 km (2:49 / km) +65m 2:44 / km
slept:7.5 weight:156lbs

head wind, not too bad, nice day
11 PM

cycling (commute - home) 25:25 intensity: (5:20 @1) + (18:40 @2) + (1:25 @3) 10.8 km (2:21 / km) +85m 2:16 / km
ahr:129 max:148

nice back wind, cool, still too many cars for my liking.

Wednesday May 5, 2010 #

10 AM

cycling (commute - work) 28:05 intensity: (1:50 @1) + (21:05 @2) + (5:10 @3) 10.8 mi (2:36 / mi) +65m 2:33 / mi
ahr:134 max:155 slept:6.5

11 PM

cycling (commute - home) 27:05 [2] 10.8 km (2:30 / km) +85m 2:25 / km

Tuesday May 4, 2010 #

10 AM

cycling (commute - work) 29:50 intensity: (5:25 @1) + (20:30 @2) + (3:55 @3) 10.8 km (2:46 / km) +65m 2:41 / km
ahr:128 max:155 slept:7.5 weight:156lbs

11 PM

cycling (commute - home) 27:15 intensity: (4:50 @1) + (21:20 @2) + (1:05 @3) 10.9 km (2:30 / km) +85m 2:24 / km
ahr:125 max:146

Sunday May 2, 2010 #

9 AM

trail run warm up/down 13:00 [3] 2.5 km (5:12 / km) +50m 4:44 / km
slept:6.0 shoes: Puma - Narabota XC Brown

10 AM

◪ race (Long - Blue) 1:33:29 [4] **** 12.0 km (7:47 / km) +410m 6:39 / km
spiked:19/22c shoes: Puma - Narabota XC Brown

Hot day, pushed in some areas, walked a lot of hills. Lost 2 min on 8 (1 in rout and 1 on the approach), 15 sec on 9, 1 min in rout to 12 (too high), 30 sec on 13, just standing in the circle - did not see the bag, 20 sec on 15 (1 contour too low), clean at the and. (Ross was 77+ min)
2 PM

◪ (vetting) 2:00:00 [1] **** 8.0 km (15:00 / km) +320m 12:30 / km
spiked:9/9c shoes: Puma - Narabota XC Brown

driving stakes into the ground for Long TT

Blue Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010
 
10 AM

trail run warm up/down 12:00 intensity: (3:47 @2) + (2:07 @3) + (6:06 @4) 2.0 km (6:00 / km) +80m 5:00 / km
ahr:155 max:166 slept:7.0 weight:154lbs shoes: OLWAY Tiger 2004

to the start
11 AM

◪ race (Middle - Red) 42:28 intensity: (2:46 @3) + (10:18 @4) + (29:24 @5) **** 5.0 km (8:30 / km) +170m 7:16 / km
ahr:167 max:175 spiked:9/12c shoes: OLWAY Tiger 2004

lost 3.5 min on 2, just did not see the control on 2 attack attempts, 15 sec on 5, 1.5 min on 11, 15 sec on the way to 12.

Red Middle Distance - Splits

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