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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  road run22 5:12:59 44.28(7:04) 71.26(4:24) 385
  ◪8 4:57:34 23.15(12:51) 37.26(7:59) 90481 /94c86%
  hiking10 3:54:43 15.43(15:12) 24.84(9:27) 156
  cycling6 2:09:51 31.5(4:07) 50.7(2:34) 78
  trail run4 1:26:41 9.53(9:06) 15.34(5:39) 186
  running drills1 14:42 1.24(11:50) 2.0(7:21)
  stretching1 10:00
  forest run1 8:54 1.01(8:49) 1.63(5:29) 231 /1c100%
  Total49 18:15:24 126.16 203.03 173182 /95c86%
  [1-5]48 16:49:38
averages - sleep:7.1 weight:164.1lbs

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Friday Aug 31, 2018 #

8 AM

hiking (commute - work) 16:18 intensity: (15:07 @1) + (1:11 @2) 1.8 km (9:03 / km)
ahr:81 max:86 slept:7.0 shoes: Adidas Slingshot Trail Blue 17

finally getting cooler
1 PM

hiking 14:27 intensity: (59 @0) + (13:16 @1) + (12 @3) 1.03 mi (14:05 / mi)
ahr:91 max:103

4 PM

hiking 12:08 intensity: (5:31 @0) + (6:03 @1) + (11 @2) + (23 @3) 0.82 mi (14:51 / mi) +4m 14:39 / mi
ahr:89 max:121

Thursday Aug 30, 2018 #

12 PM

hiking (commute - lunch) 18:32 intensity: (17:43 @1) + (49 @2) 1.8 km (10:18 / km) +5m 10:09 / km
ahr:72 max:93 slept:7.5 shoes: Adidas Adizero Prime Ink

hot, humidity is lower, just a touch.
4 PM

hiking (commute - home) 16:33 intensity: (12:15 @1) + (3:50 @2) + (28 @3) 1.8 km (9:12 / km) +15m 8:50 / km
ahr:90 max:116 shoes: Adidas Adizero Prime Ink

limping very fast

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival
 
4 PM

hiking (commute -home) 16:01 intensity: (2:58 @0) + (11:18 @1) + (1:45 @2) 1.8 km (8:54 / km) +15m 8:33 / km
ahr:89 max:103 shoes: Adidas Ultra Boost Uncaged

hot. hot, hot, and super humid.

Tuesday Aug 28, 2018 #

4 PM

hiking (commute home) 16:36 intensity: (15:23 @1) + (1:13 @2) 1.8 km (9:13 / km) +15m 8:51 / km
ahr:83 max:104 shoes: Merrell Bare Access 4

Sunday Aug 26, 2018 #

Note
slept:10.0 weight:164lbs (rest day)

Rest day.

Saturday Aug 25, 2018 #

7 AM

hiking 1:20:17 intensity: (11:10 @0) + (57:54 @1) + (10:14 @2) + (59 @3) 8.18 km (9:49 / km) +87m 9:19 / km
ahr:96 max:135 shoes: Adidas Slingshot Trail Blue 17

hike to airport in the morning, with backpack, nice cool morning

Friday Aug 24, 2018 #

10 AM

◪ warm up/down (to start) 10:05 intensity: (9:57 @2) + (8 @3) 1.05 km (9:38 / km) +30m 8:26 / km
ahr:131 max:143 spiked:1/1c slept:8.0 shoes: Icebugs Spirit 2015

nice cool day, legs are recovered mostly, knee is under control.

◪ race 24:54 intensity: (19 @0) + (3:14 @1) + (58 @2) + (3:34 @3) + (7:09 @4) + (9:40 @5) 3.23 km (7:42 / km) +90m 6:45 / km
ahr:154 max:177 spiked:13/14c shoes: Icebugs Spirit 2015

small hesitation at 1, very clean after that, kept pace under control. misread clue at #8, lost ~40 sec on otherwise very clean execution, realized that and nailed the control and the rest of the course. Good, controlled effort, for quite technical race (first 9 controls at least). Won first and last days of this festival.
Great terrain today, and map was perfect, course interesting.
C • The Beast! 1
11 AM

trail run warm up/down 17:40 intensity: (13:20 @1) + (4:20 @2) 2.24 km (7:54 / km) +6m 7:48 / km
ahr:110 max:124 shoes: Icebugs Spirit 2015

spectating and keeping myself warm.

COC Middle - C-8a - Splits

Thursday Aug 23, 2018 #

11 AM

trail run warm up/down 4:03 intensity: (5 @2) + (16 @3) + (2 @4) + (3:40 @5) 0.48 km (8:23 / km)
ahr:170 max:179 shoes: Icebugs Spirit 2016

◪ 12:54 intensity: (23 @1) + (4:36 @2) + (6:50 @3) + (53 @4) + (12 @5) 1.58 km (8:11 / km) +16m 7:47 / km
ahr:142 max:171 spiked:1/1c slept:8.0 shoes: Icebugs Spirit 2016

nice weather, legs are fresh.

◪ race (M-55 Long) 53:12 intensity: (19 @1) + (1:59 @2) + (33:49 @3) + (14:38 @4) + (2:27 @5) 3.69 mi (14:25 / mi) +91m 13:24 / mi
ahr:154 max:172 spiked:10/12c

not a bad race at all, but a small tactical error led to loss of time, energy in the beginning. I wanted to be able to push thru light green, but light green happened to be very tough, most of my time loss was fighting, walking in zig-zags. to 1, than to 2, and after that tactical settings changed and it was better race after that. #7 made same error again, and paid the price.

COC Long - C-8a - Splits

Wednesday Aug 22, 2018 #

Note
slept:8.0 (rest day)

need it

Tuesday Aug 21, 2018 #

10 AM

trail run warm up/down (to start) 9:56 [4] 1.82 km (5:28 / km) +10m 5:19 / km
slept:7.0 shoes: Salomon Sense 3 Ultra SG

R. knee is managed by ice and ibuprofen, no pain, but i have to be careful

◪ race (sprint M55+) 18:23 intensity: (4:23 @2) + (14:00 @4) 2.74 km (6:43 / km) +40m 6:16 / km
shoes: Salomon Sense 3 Ultra SG

during sprint I felt at times like headless chicken, some good legs and some very bad ones

◪ 15:03 [3] 2.37 km (6:22 / km) +45m 5:49 / km
spiked:6/6c shoes: Salomon Sense 3 Ultra SG

ran forest part of the sprint one more time, even at moderate effort it was 3:40 faster then the during the race
2 PM

◪ (score -O) 23:45 [4] **** 3.19 km (7:27 / km) +100m 6:26 / km
spiked:15/15c shoes: Salomon Sense 3 Ultra SG

at Carcross Desert, much better mapping style than some other maps this week, had no issues reading the map and terrain. Ran out of energy at the end. fun terrain - sand dunes, this time

NAOC Sprint - C-5b - Splits

Monday Aug 20, 2018 #

10 AM

◪ race (sprint relay) 13:20 [5] ** 2.0 km (6:40 / km) +40m 6:04 / km
spiked:7/8c slept:8.0 shoes: Icebugs Spirit 2015

the swelling in right knee is gone,by using ice and ibuprofen. pushed hard, got tricked by course printing cross pattern, went to 5 after 1, than to 2 that was 80 sec loss - ski-o went well otherwise - DVOA won Sport category (veterans)

Relay - Sport 1 & 2 - Splits

Sunday Aug 19, 2018 #

12 PM

road run 1:48 intensity: (10 @1) + (46 @2) + (52 @3) 0.17 mi (10:49 / mi) +1m 10:32 / mi
ahr:132 max:152

◪ (M-55 Middle) 39:42 intensity: (11:31 @2) + (22:42 @3) + (4:59 @4) + (30 @5) ***** 4.2 km (9:27 / km) +150m 8:01 / km
ahr:141 max:171 spiked:7/12c shoes: Icebugs Spirit 2016

GPS track has two races - middle and relays next day.
Tough race, did not have good perception of the map and terrain for most of the race, somewhat adjusted after bombs on 2 and 3, but 6 got me one more time.


NAOC Middle & WRE - C-8a - Splits

Saturday Aug 18, 2018 #

7 AM

road run 9:00 [2] 1.5 km (6:00 / km) +2m 5:58 / km
ahr:172 max:181 shoes: Adidas Slingshot Trail Blue 17

to the bus stop in the morning
9 AM

forest run warm up/down 8:54 intensity: (39 @3) + (4:48 @4) + (3:27 @5) 1.63 km (5:29 / km) +23m 5:07 / km
ahr:164 max:175 spiked:1/1c shoes: Icebugs Spirit 2016

super duper fast run to the start, came with 0 sec to spare :)
10 AM

◪ race (M-55 Long) 55:44 intensity: (50 @2) + (26:09 @3) + (23:24 @4) + (5:21 @5) 7.0 km (7:58 / km) +200m 6:58 / km
ahr:158 max:178 spiked:9/10c shoes: Icebugs Spirit 2016

super clean run mostly close to straight line, on the way to 2 realized that compass settling time is too slow, considering relative closeness to magnetic North, so started to use sun as compass, it worked very well for me. lost ~20 -25 sec on the way to 2 (slow compass), at # 3 realized that my GU leaked in my back pocket and spent next 40 sec or so washing my hands, hence 1 min loss was registered. clean 4,5, and very good plan and execution to 6, small hesitation in the vicinity of 7, no more than 20 sec, clean after that. Very soft footing made even gradual climbs very physical for me.

NAOC Long & WRE - C-8a - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 
3 PM

◪ warm up/down 7:42 intensity: (21 @1) + (2:08 @2) + (5:05 @3) + (6 @4) + (2 @5) 1.29 km (5:59 / km) +22m 5:31 / km
ahr:144 max:166 spiked:1/1c slept:5.0 weight:165lbs shoes: Icebugs Spirit 2015

warm-up at the model for NAOC

◪ 22:50 intensity: (3:01 @2) + (8:26 @3) + (8:17 @4) + (3:06 @5) 2.69 km (8:30 / km) +80m 7:24 / km
ahr:155 max:175 spiked:11/14c shoes: Icebugs Spirit 2015

map seemed way too generalized for my liking, quite distinct reentrants were missing, only one bad exit from control on my side 1.5 min.
C • Beast!! 12

Thursday Aug 16, 2018 #

4 AM

road run 23:34 intensity: (25 @0) + (2:29 @1) + (20:22 @2) + (18 @3) 2.36 mi (9:59 / mi) +53m 9:20 / mi
ahr:125 max:147

Wednesday Aug 15, 2018 #

10 AM

road run 7:35 intensity: (10 @0) + (48 @1) + (6:16 @2) + (21 @3) 0.76 mi (9:58 / mi)
ahr:126 max:147

1 PM

road run 7:24 intensity: (14 @1) + (6:38 @2) + (32 @3) 0.76 mi (9:45 / mi) +4m 9:35 / mi
ahr:135 max:144

Tuesday Aug 14, 2018 #

road run (commute ) 18:52 intensity: (5:00 @1) + (10:49 @2) + (3:03 @3) 3.6 km (5:14 / km) +25m 5:04 / km
ahr:121 max:147 shoes: Adidas Adizero Prime Ink

raining at times
5 AM

road run 36:31 intensity: (22:09 @0) + (2:30 @1) + (10:49 @2) + (1:03 @3) 14.1 mi (2:35 / mi) +14m 2:35 / mi
ahr:86 max:147

Monday Aug 13, 2018 #

8 AM

road run (commute - work) 9:13 intensity: (1:16 @1) + (5:57 @2) + (2:00 @3) 1.8 km (5:07 / km) +10m 4:59 / km
ahr:124 max:132 slept:6.0 weight:165lbs shoes: Adidas Slingshot Trail Blue 17

warm and humid
1 PM

road run (commute - lunch) 9:10 intensity: (26 @0) + (49 @1) + (7:55 @2) 1.8 km (5:06 / km) +5m 5:01 / km
ahr:124 max:132 shoes: Adidas Slingshot Trail Blue 17

4 PM

road run 7:52 intensity: (1:11 @1) + (6:33 @2) + (8 @3) 0.8 mi (9:51 / mi) +4m 9:42 / mi
ahr:124 max:133

Friday Aug 10, 2018 #

8 AM

Note
slept:6.0 weight:162lbs (rest day)

body feels tired after too long days in the heat, running and biking. Rest day!

Thursday Aug 9, 2018 #

8 AM

cycling (commute - work) 11:00 [2] 3.8 km (2:54 / km) +5m 2:53 / km
slept:6.0 weight:163lbs

legs are a little bit stiff from road race, biking today, still hot and humid.
4 PM

cycling 28:09 intensity: (39 @0) + (9:25 @1) + (15:18 @2) + (2:47 @3) 11.3 km (2:29 / km) +3m 2:29 / km
ahr:120 max:150

7 PM

cycling 24:42 intensity: (4 @0) + (4:52 @1) + (14:51 @2) + (4:49 @3) + (6 @4) 10.0 km (2:28 / km) +15m 2:27 / km
ahr:128 max:159

Wednesday Aug 8, 2018 #

7 AM

road run 15:47 intensity: (6:17 @2) + (9:18 @3) + (12 @4) 3.1 km (5:05 / km) +15m 4:58 / km
ahr:148 max:161 slept:6.0 weight:165lbs shoes: Adidas Adizero Prime Ink

train was cancelled had to run to Jamaica Station. Warm and humid.
8 AM

road run 7:36 intensity: (30 @1) + (6:37 @2) + (29 @3) 1.3 km (5:51 / km)
ahr:133 max:145 shoes: Adidas Adizero Prime Ink

4 PM

road run (commute) 8:06 intensity: (7 @0) + (34 @1) + (7:25 @2) 1.29 km (6:18 / km) +15m 5:57 / km
ahr:124 max:136 shoes: Adidas Adizero Prime Ink

hot and humid
5 PM

road run (commute) 28:12 intensity: (2:26 @0) + (15:05 @1) + (9:52 @2) + (49 @3) 3.49 km (8:05 / km) +60m 7:26 / km
ahr:104 max:136 shoes: Adidas Adizero Prime Ink

Atlantic Terminal to Prospect Park via Flatbush Ave.
6 PM

road run warm up/down 23:06 intensity: (2:22 @1) + (10:08 @2) + (10:28 @3) + (8 @4) 4.09 km (5:39 / km) +48m 5:20 / km
ahr:139 max:157 shoes: Adidas Adizero Prime Ink

pre-race warm-up @ Prospect Park
7 PM

road run race 21:37 intensity: (7 @0) + (10 @1) + (33 @2) + (7:08 @3) + (8:26 @4) + (5:13 @5) 5.01 km (4:19 / km) +37m 4:10 / km
ahr:158 max:174 shoes: Adidas Adizero Prime Ink

road run 22:59 intensity: (4:37 @1) + (12:38 @2) + (5:44 @3) 1.85 mi (12:24 / mi) +26m 11:53 / mi
ahr:128 max:153

Tuesday Aug 7, 2018 #

1 PM

road run (commute - lunch) 9:28 intensity: (12 @0) + (41 @1) + (7:59 @2) + (36 @3) 1.7 km (5:34 / km) +5m 5:29 / km
ahr:126 max:144 shoes: Adidas Ultra Boost Uncaged

Ultra shoes are too soft for me, strange stride
4 PM

road run (commute - home) 7:00 [2] 1.4 km (5:00 / km) +15m 4:45 / km
ahr:124 max:128 shoes: Adidas Ultra Boost Uncaged

Monday Aug 6, 2018 #

8 AM

cycling (commute work) 20:00 [2] 5.6 km (3:34 / km) +25m 3:30 / km
slept:6.0 weight:163lbs

going to be a super hot day

Sunday Aug 5, 2018 #

6 PM

cycling 24:35 intensity: (9:42 @1) + (13:16 @2) + (1:37 @3) 10.0 km (2:28 / km) +15m 2:26 / km
ahr:123 max:152

to Jones Beach, moderate head wind

running drills intervals 14:42 intensity: (4:04 @1) + (7:26 @2) + (3:12 @3) 2.0 km (7:21 / km)
ahr:122 max:148

15 sec strides at the beach
8 PM

cycling 21:25 intensity: (32 @0) + (2:28 @1) + (13:14 @2) + (5:11 @3) 10.0 km (2:09 / km) +15m 2:08 / km
ahr:129 max:153

back to Wantagh, wind helping

Saturday Aug 4, 2018 #

12 PM

trail run (easy-MP) 55:02 intensity: (1 @0) + (32 @1) + (6:30 @2) + (22:19 @3) + (19:45 @4) + (5:55 @5) 10.8 km (5:06 / km) +170m 4:43 / km
ahr:153 max:173 slept:8.5 weight:164.5lbs shoes: Adidas Adizero Prime Ink

took advantage of cooler temps after the rain, it was warming up fast. to Forest park + 3 long horse loops + back. Liked new shoes, and legs felt good today. Also watched sprints this morning at WOC in Riga.
1 PM

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

Friday Aug 3, 2018 #

8 AM

road run (commute - work) 9:27 intensity: (14 @0) + (27 @1) + (8:36 @2) + (10 @3) 1.8 km (5:15 / km) +10m 5:06 / km
ahr:127 max:147 slept:8.0 weight:165lbs shoes: Adidas Adizero Prime Ink

sweet knitted shoes are great, fit better than a glove. Hot and humid, NYC summer.
12 PM

hiking 27:43 intensity: (18:18 @0) + (7:15 @1) + (1:23 @2) + (47 @3) 1.8 mi (15:24 / mi)
ahr:82 max:139

4 PM

road run 7:34 intensity: (3 @0) + (21 @1) + (6:39 @2) + (31 @3) 0.76 mi (9:54 / mi) +4m 9:43 / mi
ahr:134 max:149

Thursday Aug 2, 2018 #

8 AM

road run (commute - work) 9:43 intensity: (8 @1) + (9:35 @2) 1.8 km (5:24 / km) +15m 5:11 / km
ahr:129 max:139 slept:5.5 shoes: Adidas Adizero Adios 2 Blue

hot and humid
4 PM

road run (commute home) 11:25 intensity: (1:05 @1) + (10:20 @2) 2.9 km (3:56 / km) +15m 3:50 / km
ahr:125 max:140 shoes: Adidas Adizero Adios 2 Blue

Wednesday Aug 1, 2018 #

4 PM

hiking (commute - home) 16:08 intensity: (8:56 @0) + (6:54 @1) + (14 @2) + (4 @3) 1.8 km (8:58 / km) +15m 8:36 / km
ahr:89 max:120 (rest day) shoes: Inov8 F-lite 185

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