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Training Log Archive: DarthBalter

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  ◪5 4:15:56 20.88(12:16) 33.6(7:37) 108542 /60c70%
  trail run5 2:13:25 14.98(8:55) 24.1(5:32) 340
  strength workout4 1:21:00
  road run2 30:00 2.98(10:04) 4.8(6:15) 55
  stretching1 12:00
  Total17 8:32:21 38.84 62.5 148042 /60c70%
  [1-5]16 8:20:21
averages - sleep:7.4 weight:160.3lbs

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Wednesday Oct 30, 2013 #

9 AM

strength workout (legs + core + upper body) 21:00 [1]

Wednesday Oct 23, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]

Sunday Oct 20, 2013 #

road run warm up/down 18:00 intensity: (8:00 @2) + (5:20 @3) + (4:40 @4) 2.8 km (6:26 / km) +35m 6:03 / km
slept:8.5 shoes: Inov8 OROC280 (2012)

11 AM

◪ (Red Course ) 1:18:30 [4] ***** 9.2 km (8:32 / km) +175m 7:47 / km
spiked:7/15c shoes: Inov8 OROC280 (2012)

Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Day 2 - Red - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash
 
11 AM

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Inov8 OROC280 (2012)

12 PM

◪ race (Red Course) 1:03:01 [4] 8.1 km (7:47 / km) +160m 7:05 / km
slept:6.0 shoes: Inov8 OROC280 (2012)

Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Day 1 - Red - Splits

Sunday Oct 13, 2013 #

10 AM

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +75m 5:13 / km
slept:8.5 shoes: Inov8 OROC280 (2012)

11 AM

◪ race (Long Course 7b) 1:04:31 [4] **** 8.6 km (7:30 / km) +440m 5:58 / km
spiked:11/13c shoes: Inov8 OROC280 (2012)

Good race for me, one rout choice was 1 min slower (#9 went right and over), clean ~1 min more in hesitations.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Long Course 7b - Splits

Saturday Oct 12, 2013 #

11 AM

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m 5:39 / km
slept:7.5 shoes: Inov8 OROC280 (2012)

warm-up with Pi, nice and warm
12 PM

◪ race (Middle) 32:31 [4] ***** 4.1 km (7:56 / km) +280m 5:55 / km
spiked:5/12c shoes: Inov8 OROC280 (2012)

not a bad run, considering technical difficulty of the course. I had hard time interpreting up and down on the map, had to slow down a lot early on. Fallen trees and steep slopes made 20-30 m errors into 10-15-20 sec losses. Pulled 180 exiting from 10, that was ~ 70 sec, very slow route to last control, another minute there.

Middle Course 7b - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 
4 PM

trail run warm up/down 30:00 [2] 4.0 km (7:30 / km)
slept:6.5 shoes: Inov-8 Talon 212 (2013)

at the Stadium, watching and cheering, some strides
6 PM

◪ race (Sprint) 17:23 [5] **** 3.6 km (4:50 / km) +30m 4:38 / km
spiked:19/20c shoes: Inov-8 Talon 212 (2013)

Canadian Sprint Champs at McMasters University: nice course design by Hammer. I had a very clean run, may be 10-15 sec on rout choices, I will take run like this any day. I was pushing hard all the time. Will give a credit on this to coffee this morning.
C • Nicely done 8

Sprint Course 5a - Splits

Wednesday Oct 9, 2013 #

9 AM

trail run 38:28 intensity: (9:00 @2) + (25:28 @3) + (4:00 @4) 7.8 km (4:56 / km) +120m 4:35 / km
slept:8.0 weight:161lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park: 14:58, 14:40.

Tuesday Oct 8, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]

Wednesday Oct 2, 2013 #

9 AM

trail run (easy-MP) 37:57 intensity: (9:00 @2) + (20:57 @3) + (8:00 @4) 7.8 km (4:52 / km) +120m 4:31 / km
slept:7.5 weight:160lbs

2 long horse loops in Forest Park on a warm and sunny morning: 14:33, 14:23
Running felt good, getting speed back, slowly.
10 AM

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

Tuesday Oct 1, 2013 #

10 AM

strength workout (legs + core + upper body) 20:00 [1]
slept:6.5 weight:160lbs

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