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Training Log Archive: DarthBalter

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  ◪11 12:29:35 38.71(19:22) 62.3(12:02) 2425118 /148c79%
  trail run9 5:48:44 41.32(8:26) 66.5(5:15) 1190
  road run7 3:28:05 30.25(6:53) 48.69(4:16) 275
  stretching5 1:02:00
  strength workout1 39:50
  Total32 23:28:14 110.28 177.49 3890118 /148c79%
  [1-5]28 22:41:14
averages - sleep:7.1 weight:155.4lbs

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Wednesday May 30, 2012 #

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

11 PM

road run intervals (16x200/100+400 @T) 55:01 intensity: (10:27 @2) + (30:01 @3) + (14:33 @4) 11.3 mi (4:52 / mi) +60m 4:47 / mi
slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

after work, felt rested, heat is down: to Victory field with head light + 16x200/100 @ 44-51 sec ( T-effort), + 400 -1:31 + back home. R. hamstring is there, but manageable, no pain, just tense during acceleration.

Sunday May 27, 2012 #

11 AM

road run warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
slept:8.0 shoes: Inov8 Oroc 280

After taking pictures at day 4 event @ Cemetery Hill, nice warm-up with Speedy and Andis
12 PM

◪ race 1:34:52 intensity: (10:00 @3) + (1:24:52 @4) ***** 10.5 km (9:02 / km) +500m 7:18 / km
spiked:14/18c shoes: Inov8 Oroc 280

felt great running and navigating, heat did not bother me much, but effort was conservative after a nasty fall on the way to 2 and weak hamstrings after yesterdays races. This place always fools me, and today was no exception:
2 min on 3, stopped short and high (better then long and low :), really bad decision making and execution on long leg to 7 (2 min), and some very slow walking up to 15 (1.5 min), sloppy exits from 16 and 17 each 1 min.
Ended this weekend quite bruised up, but seem to be in one piece.
Ali collected some nice scalps today by winning the race in 74+ min.

Event 5 - Long DE: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
10 AM

trail run warm up/down 11:00 [2] 2.0 km (5:30 / km) +15m 5:18 / km
slept:5.0 weight:156lbs shoes: Inov8 Oroc 280

11 AM

◪ race (Blue - middle) 34:40 [5] **** 4.8 km (7:13 / km) +230m 5:50 / km
spiked:13/16c shoes: Inov8 Oroc 280

Event 1 of 5 Days. Topo was decent from lidar, so compass without reading, just counting features was the key, I figured it early enough ( on my way to 2 and 4), brain fart on 9 and deviated from plan on 14.
2 PM

trail run warm up/down 11:00 [2] 2.0 km (5:30 / km) +15m 5:18 / km

3 PM

◪ (Blue - middle) 41:55 intensity: (6:30 @3) + (35:25 @5) **** 5.0 km (8:23 / km) +280m 6:33 / km
spiked:13/16c shoes: Inov8 Oroc 280

#3 faded bag in the woods, was 20 m away standing like a fool for 20 sec, bad rout and extra (not mapped rides) on 5, (+ pulled R. hamstring traversing steep hill to 5), 2 min on 14, misread the map, should have stayed on compass. did not have much fight in me, too.
5 PM

road run warm up/down 11:00 [2] 2.0 km (5:30 / km) +20m 5:14 / km
shoes: Inov-8 Talon 212

before the sprint, not too hot
6 PM

◪ race (Sprint - Short) 13:43 intensity: (2:00 @3) + (11:43 @5) **** 2.5 km (5:29 / km) +50m 4:59 / km
spiked:7/10c shoes: Inov-8 Talon 212

180 from the start triangle tell it all: brain dead!.; on my way to 3 I was so confused by the shape of canopy, I stood for a full minute before next runner arrived, + 30 sec on 7 did not help. Great map, great area, good course, but real tired not for the third race on a hot day.

Event 1 - Middle Blue - Splits

Event 2 - Middle Blue - Splits

Event 3 - UMass Short - Splits

Thursday May 24, 2012 #

11 AM

trail run tempo (MP-T) 46:17 intensity: (3:35 @2) + (18:11 @3) + (22:06 @4) + (2:25 @5) 9.0 km (5:09 / km) +140m 4:46 / km
ahr:156 max:169 slept:8.0 weight:156lbs shoes: Adidas Supernova Light 6

4 loops tempo in Forest Park in the rain: 8:10 (154), 7:59 (159), 8:01 (161), 7:43 (164). Driving rain, warm. Felt great, rested.

Sunday May 20, 2012 #

7 PM

trail run long (easy-MP) 1:34:15 intensity: (25 @2) + (42:15 @3) + (50:10 @4) + (1:25 @5) 19.0 km (4:58 / km) +380m 4:31 / km
ahr:156 max:168 slept:11.0 weight:155lbs shoes: Asics Gel DS Trainer 16

3 perimeter loops in Forest Park, legs recovered, felt good.
8 PM

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

Saturday May 19, 2012 #

8 PM

road run intervals (T-intervals) 1:00:01 intensity: (1:29 @1) + (13:02 @2) + (27:53 @3) + (9:48 @4) + (7:49 @5) 12.5 km (4:48 / km) +80m 4:39 / km
ahr:148 max:172 slept:5.0 weight:155lbs shoes: Adidas Supernova Light 6

to Victory Field + 400 (1:34) / 200 + 800 (3:11) / 200 + 1200 (4:52) / 200 + 1600 (6:33) / 200 + 400 (1.:27) /200. Felt good for first track session of the season, calves got somewhat tight.
C • Bo! 1
9 PM

stretching warm up/down (legs and back) 15:00 [3]

Wednesday May 16, 2012 #

2 PM

trail run (easy-MP) 1:07:36 intensity: (1:43 @2) + (34:46 @3) + (29:13 @4) + (1:54 @5) 14.0 km (4:50 / km) +220m 4:29 / km
ahr:155 max:169 slept:8.5 weight:158lbs shoes: Adidas Supernova Light 6

4 long horse loops in Forest Park. Summer day, humid in the beginning. Felt good.
3 PM

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

Sunday May 13, 2012 #

Event: WCOC Fairfield University Sprints
 
10 AM

road run warm up/down 15:41 intensity: (1:51 @1) + (6:45 @2) + (6:15 @3) + (50 @4) 3.0 km (5:14 / km)
ahr:132 max:159 shoes: Inov-8 Talon 212

warm-ups before and between the sprints
C • Gregory Baltoro?!? 3

◪ race (Sprint C) 17:29 intensity: (35 @2) + (2:09 @3) + (9:17 @4) + (5:28 @5) **** 3.5 km (5:00 / km) +65m 4:34 / km
ahr:160 max:169 spiked:13/15c shoes: Inov-8 Talon 212

fresh legs, the rest: splits and HR curve tell it.
11 AM

◪ race (Sprint A) 15:06 intensity: (10 @1) + (12 @2) + (34 @3) + (8:45 @4) + (5:25 @5) *** 3.2 km (4:43 / km) +50m 4:23 / km
ahr:163 max:169 spiked:7/9c shoes: Inov-8 Talon 212

same as before ,legs holding more or less
12 PM

◪ race (Sprint B) 17:43 intensity: (46 @3) + (13:16 @4) + (3:41 @5) **** 3.5 km (5:04 / km) +70m 4:36 / km
ahr:162 max:170 spiked:12/13c shoes: Inov-8 Talon 212

Now legs are heavy, and pushing speed is harder, couple of sub optimal routs
Excellent training over all, for all 3 sprints I stuck to the plan just above 80%, need to keep working on planning ahead in tight time constraint situation.

Course A - Splits

Course B - Splits

Course C - Splits

Friday May 11, 2012 #

◪ (fieldchecking) 6:00:00 [1] 10.0 km (36:00 / km) +300m 31:18 / km
ahr:86 max:132 slept:4.0 weight:156lbs shoes: Inov-8 Talon 212

@ Silas Condict Park

Wednesday May 9, 2012 #

11 AM

trail run (easy) 51:00 intensity: (15:25 @2) + (35:00 @3) + (35 @4) 10.1 km (5:03 / km) +130m 4:45 / km
ahr:143 max:159 slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

Easy recovery run in Forest Park, between the rain, too many dog owners, to enjoy it
C • What about the night O trai... 3

Tuesday May 8, 2012 #

Note

New white beast has arrived
C • This content is currently unavailable 6

Sunday May 6, 2012 #

9 AM

trail run warm up/down (+ stretching) 15:00 [2] 1.0 km (15:00 / km) +50m 12:00 / km
slept:5.0 weight:154lbs shoes: Inov8 OROC280 (2012)

10 AM

◪ race (Red - Long) 1:35:47 [4] ***** 11.0 km (8:42 / km) +540m 6:59 / km
spiked:11/15c shoes: Inov8 OROC280 (2012)

Very difficult course on Turkey Hill map, first six controls never was 100% sure where I was, but it was not that terrible, could have been much worse. Bad rout and excution to 1 - 4 mins or so, 1 min hesitation on 2; 3 and 4 more or less good, 5 and 6 - similar errors - was pulled by the slope to much into lower situation - 3.5 min on 5, 5 mins on 6, at that point, I think, my brain woke up, and then, relatively clean and fast, no more than 1 min of small bobbles for the rest of the course. Gaga was 86+ mins.

Red Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 
10 AM

trail run warm up/down 15:00 [2] 2.0 km (7:30 / km) +120m 5:46 / km
slept:7.0 shoes: Inov8 OROC280 (2012)

11 AM

◪ race (Middle - Blue) 42:56 [5] **** 5.5 km (7:48 / km) +240m 6:24 / km
spiked:13/18c shoes: Inov8 OROC280 (2012)

On my way to #3 was caught by Z-man - 2 mins, and we had a nice train with Duke and Serega. Stronger guys were pulling away, and by 9 I was on my own and still alive: on my way to 12, by the time my legs accumulated 240 m of climb, I was dead. Too many controls were tucked into unmapped features some I got lucky (8,9,10,16), and some not so lucky (5,13,14,17)
1 PM

road run warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: Inov-8 Talon 212

2 PM

◪ race (Sprint - Red Course) 15:24 [5] **** 2.8 km (5:30 / km) +100m 4:40 / km
spiked:15/18c shoes: Inov-8 Talon 212


Red Sprint - Splits

Blue Middle - Splits

Friday May 4, 2012 #

3 PM

trail run (easy) 37:36 intensity: (10:44 @2) + (26:52 @3) 7.4 km (5:05 / km) +120m 4:42 / km
ahr:143 max:156 slept:8.0 weight:154lbs shoes: Puma - Narabota XC Brown

perimeter loop in Forest Park, felt great, all of a sudden it was warm and humid.
4 PM

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

Thursday May 3, 2012 #

1 PM

strength workout (circuit x2) 39:50 intensity: (32:50 @1) + (7:00 @2)
ahr:108 max:143 slept:8.0 weight:154lbs

Wednesday May 2, 2012 #

1 AM

road run (commute-work) 50:22 intensity: (2:19 @2) + (45:23 @3) + (2:40 @4) 10.5 km (4:48 / km) +65m 4:39 / km
ahr:151 max:158 slept:8.0 weight:155lbs shoes: Asics Gel DS Trainer 16

I am running in the rain, I am running in the rain...

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