Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Nov 5, 2017:

	activity	#	time	miles		km		+m
	road run	5	1:51:50	12.92	(8:39)	20.8	(5:23)	110
	trail run	4	1:28:26	10.32	(8:34)	16.6	(5:20)	110	5 /	5c	100%
	◪	3	1:26:17	3.6		5.8		115	22 /	27c	81%
	stretching	1	16:00
	Total	12	5:02:33	26.84		43.2		335	27 /	32c	84%
averages - sleep:5.9 weight:164.7lbs

1:35

0:00

» now

Sunday Nov 5, 2017 #

Event: DVOA Mount Penn - Antietam

9 AM

trail run warm up/down (before start) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
shoes: Icebugs Spirit 2016

10 AM

◪ race (Green-X) 53:05 [4]

Total of 4 min. of minor hesitations and directional errors. Good effort and flow.
Knowing what to expect from terrain helped me picking faster routs on long legs. Still, # 9 was at least 1 min faster on straighter route. Wiped out hard on sprint to last control on a rocky forest road. Limped it off. No damage beyond minor bruises and scratches.
Excellent jobs on course design by Erik Eddy, long legs on Blue, Red and Green were interesting.
I did not like 0.5 m boulders mapped and used as control locations, despite my advise to second pass mapper.

12 PM

trail run warm up/down 12:00 [2] ** 2.0 km (6:00 / km) +20m 5:43 / km
spiked:5/5c shoes: Icebugs Spirit 2016

cool down with Boris on a Saturday's sprint course map from campus

Mount Penn - Long GreenX - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

trail run warm up/down (before starts) 11:30 [2] 2.0 km (5:45 / km) +10m 5:37 / km
shoes: Salomon Sense 3 Ultra SG

10 AM

◪ race (forest sprint) 18:36 [4] *** 3.0 km (6:12 / km) +60m 5:38 / km
spiked:9/13c shoes: Salomon Sense 3 Ultra SG

little rusty sprint skills: while most of it I was right on the money, mistakes at high speed were very costly. terrain a little too rocky to enjoy full speed. running up hills felt slow and heavy.

4 PM

◪ race (campus sprint) 14:36 [5] *** 2.8 km (5:13 / km) +55m 4:45 / km
spiked:13/14c shoes: Salomon Sense 3 Ultra SG

enjoyed it much: had nice flow, despite both shoe laces getting loose by 3.
# 11 - 30 sec on the mapper, unmapped dot knoll in the circle. Otherwise clean.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

road run (commute) 20:00 [2] 3.8 km (5:16 / km) +20m 5:08 / km
slept:5.0 shoes: Adidas Adizero Adios Boost 2

Thursday Nov 2, 2017 #

road run 20:00 [2] 3.6 km (5:33 / km) +20m 5:24 / km
shoes: Adidas Adizero Adios 2

stiff legs, as expected, recovering nicely during the day. Technically, it is a rest day

Wednesday Nov 1, 2017 #

road run (commute) 25:00 [2] 4.5 km (5:33 / km) +25m 5:24 / km
slept:5.0 weight:165lbs shoes: Salomon Sense 3 Ultra SG

nice running weather - cool and dry

stretching (lower back legs + strengt) 16:00 [1]

7 PM

trail run intervals (4x1000T/200E) 54:56 10.8 km (5:05 / km) +70m 4:56 / km
shoes: Adidas Adizero Adios 2 Blue

to Victory Field + 4 x 1000 (4:13-4:15) / 200 easy. Legs felt ftresh, Hamstrings are tight afterwards.

Tuesday Oct 31, 2017 #

road run (commute) 18:00 3.4 km (5:18 / km) +20m 5:09 / km
slept:7.0 weight:165lbs shoes: Merrell Bare Access 4

Monday Oct 30, 2017 #

road run (commute) 28:50 5.5 km (5:15 / km) +25m 5:08 / km
slept:6.5 weight:164lbs shoes: Adidas Terrex Agravia 310

drying after a real soaker

« Earlier | Later »