Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending May 18, 2009:

activity # timemileskm+m
  ◪2 1:41:37 11.0(9:14) 17.7(5:44) 40051 /54c94%
  trail run3 1:21:00 8.95(9:03) 14.4(5:38) 200
  stretching2 25:00
  road run1 18:00 1.86(9:39) 3.0(6:00) 40
  Total4 3:45:37 21.81 35.1 64051 /54c94%
  [1-5]3 3:20:37
averages - sleep:6.8 weight:154.5lbs

«»
1:32
0:00
» now
TuWeThFrSaSuMo

Sunday May 17, 2009 #

trail run warm up/down 12:00 intensity: (3:00 @1) + (2:06 @2) + (4:24 @3) + (1:30 @4) + (1:00 @5) 2.0 km (6:00 / km) +20m 5:43 / km
ahr:138 max:170 slept:8.0 weight:155lbs shoes: OLWAY Tiger 2004

◪ race (Red X - Classic) 57:00 intensity: (30 @2) + (10:34 @3) + (44:12 @4) + (1:44 @5) *** 10.5 km (5:26 / km) +225m 4:54 / km
ahr:160 max:169 spiked:19/20c shoes: OLWAY Tiger 2004

Very fast course lots of trail and road running, finish started 2.5 km before the shoot. lost 1 min on 7 and that was all.

Long - Red X - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival
 

trail run warm up/down 30:00 [2] 4.5 km (6:40 / km) +45m 6:21 / km
slept:4.5 shoes: Puma - Narabota XC Brown

before and after Middle with Z-man

◪ race (Middle - Red X) 31:16 [5] **** 4.5 km (6:57 / km) +130m 6:04 / km
spiked:15/17c shoes: Puma - Narabota XC Brown

Red X Middle @ Hunters Creek, NY - more or less good run but far from perfect: lost 25 sec on 1, 30 sec on 2 in rout, 20 sec on 4 in rout, 15 sec on 13. Super fast course - good map, the way the middle should be - all by Valentin Vladimirov.

road run warm up/down 18:00 [3] 3.0 km (6:00 / km) +40m 5:37 / km
ahr:134 max:161 shoes: Puma - Narabota XC Brown

before sprint

◪ race (Spint - course 3) 13:21 [5] *** 2.7 km (4:57 / km) +45m 4:34 / km
ahr:171 max:178 spiked:17/17c shoes: Puma - Narabota XC Brown

all out effort, I could not do it much faster, may-be 10 or 15 sec

Middle - Red X - Splits

Sprint - Course 3 - Splits

Thursday May 14, 2009 #

trail run (easy) 39:00 [3] 7.9 km (4:56 / km) +135m 4:33 / km
slept:8.0 weight:154lbs shoes: Puma - Narabota XC Brown

easy perimeter loop in Forest Park, back pain level 1, R. hamstring -level 1, R ankle is weak still, but OK to run on it for now...

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

Wednesday May 13, 2009 #

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

« Earlier | Later »