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Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m
	◪	7	8:25:56	37.97	(13:20)	61.1	(8:17)	2010	93 /	124c	75%
	road run	7	5:05:20	39.98	(7:38)	64.35	(4:45)	445
	trail run	7	3:54:16	29.39	(7:58)	47.3	(4:57)	740	1 /	1c	100%
	stretching	3	35:00
	forest run	1	20:00	1.86	(10:44)	3.0	(6:40)	65	1 /	1c	100%
	repetitions	1	12:20	1.49	(8:16)	2.4	(5:08)
	Total	17	18:32:52	110.7		178.15		3260	95 /	126c	75%
	[1-5]	17	17:57:52
averages - sleep:7.4 weight:150.7lbs

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Sunday Aug 31, 2008 #

trail run 35:48 7.5 km (4:46 / km) +140m 4:22 / km
ahr:152 max:164 slept:8.5 shoes: Adidas Supernova Light 6

1 perimeter loop in Forest Park, R. knee had pain level 1 during downhill running, but was fine after icing it.

Sunday Aug 24, 2008 #

trail run warm up/down (with map) 18:00 [3] * 3.0 km (6:00 / km) +40m 5:37 / km
spiked:1/1c slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Long-9) 2:01:35 [3] ***** 11.0 km (11:03 / km) +400m 9:21 / km
spiked:8/16c shoes: Puma - Narabota XC Green

Long 9 @ Canadian Champs in Fundy - very tough course - had some good legs but not a good day with 24 min of errors - 3.5 on 1, 4 min on 2,
40 sec on 4, 20 sec on 5, 3.5 min on 6, 5 to 6 min on 10, 6 min on 12, ran out of energy after 11, GU did not help much.
I looked at Peter's maps from 2000 and realized that map was not updated much from 2000, and vegetation changed and made it even more unpredictible then before - that explains results a lot: on # 12 in "white" woods i missed my control by 20 meters, while being very carefull - as a result - 6 min lost - that was the story for a lot of people on course 9 today.

Long Course 9 - Splits

Saturday Aug 23, 2008 #

trail run warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
slept:9.0 shoes: Puma - Narabota XC Green

◪ race (Middle-10) 49:01 [3] ***** 4.5 km (10:54 / km) +150m 9:20 / km
spiked:6/18c shoes: Puma - Narabota XC Green

Very low visibility and runnability made this course as tough as it gets - I was in damage control mode all the time - 11 errors and hesitatations for total of 10.5 minutes

Middle Course 10 - Splits

Thursday Aug 21, 2008 #

Event: Canadian Orienteering Championships 2008

road run (commute) 37:39 [3] 7.9 km (4:46 / km) +35m 4:40 / km
ahr:148 max:157 slept:8.5 shoes: Adidas Boston

road run 36:45 7.9 km (4:39 / km) +65m 4:28 / km
ahr:151 max:165 shoes: Adidas Boston

cool night run back home - pushed harder last 2 km

Tuesday Aug 19, 2008 #

road run (commute) 37:08 [3] 7.9 km (4:42 / km) +35m 4:36 / km
ahr:153 max:161 slept:8.0 weight:151lbs shoes: Asics Gel-Kahana trail

nice and windy - felt good.

Sunday Aug 17, 2008 #

trail run warm up/down 14:00 [2] 2.0 km (7:00 / km) +60m 6:05 / km
ahr:133 max:152 slept:6.0 shoes: Puma - Narabota XC Brown

With Gaga @ PEEC

◪ hills (Blue) 1:37:16 **** 12.0 km (8:06 / km) +540m 6:37 / km
spiked:17/22c shoes: Puma - Narabota XC Brown

Blue @ Spackman Creek - Clean start up to # 5 - lost 1 min in rout and execution to 5, went to 7 (+ 2:40), lost 1 min on 9, 3 min on 14, and 3 min on 20 - too low. Great training - course was of a championship standard - physical and technical. I did not push today much. Z-man - 1:22:56.
J-man managed to escape me at the meet, and therefore avoided a dose of soft tissue brain massage.

BLUE - Splits

Saturday Aug 16, 2008 #

road run warm up/down 33:30 [2] 5.8 km (5:47 / km) +30m 5:38 / km
ahr:132 max:150 slept:5.0 shoes: Adidas Supernova Light 6

Before and after road race

road run race 31:05 5.0 mi (6:13 / mi) +45m 6:03 / mi
ahr:166 max:171 shoes: Adidas Supernova Light 6

NYRRC Club Championship 5 miles - most competitive race in NYRRC regular season - most of the fast guns were present - ran yet one more PB , beat my goal of 31:15 - now 30:30 in view, and some day may be out of 30 min. Conditions were good, ~ 68F, high himidity but at this temp. was not a big problem:
6:08 - 160 - 168,
5:58 - 167 - 170,
6:12 - 168 - 171,
6:36 - 166 - 168, this is my weak spot on a course - mostly climb need to work mentally on this.
6:09 - 166 - 171
Finished 258 out of 756, 22 in my age category

Friday Aug 15, 2008 #

road run warm up/down 29:12 5.9 km (4:57 / km) +45m 4:46 / km
ahr:149 max:162 slept:8.0 weight:150lbs shoes: Adidas Boston

To Victory Field + 1 km in 4:20 + back after repetitions

repetitions intervals (12x100/100) 12:20 2.4 km (5:08 / km)
ahr:146 max:160 shoes: Adidas Boston

18.7-20.2 / 37-42 - not a great day for running - felt beat up - must be high humidity?

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

Wednesday Aug 13, 2008 #

trail run intervals (10x2 min/1 min) 46:00 9.8 km (4:42 / km) +150m 4:22 / km
ahr:152 max:168 slept:8.0 shoes: Adidas Supernova Light 6

4 loops in Forest Park while running 10x2/1 intervals: 8:00 (151), 8:04 (155), 8:09 (158), 7:50 (159) - nice day, hard work

C • Be ready :) 9

stretching warm up/down 15:00 [0]

Tuesday Aug 12, 2008 #

road run (easy-T) 36:23 8.0 km (4:33 / km) +65m 4:22 / km
ahr:153 max:162 slept:6.0 shoes: Adidas Boston

To Victory Field + 2 km + back. Gorgeous day for running - Wyoming kind of weather - cool and dry!

stretching warm up/down 10:00 [0]

Sunday Aug 10, 2008 #

◪ warm up/down (terrain with map) 12:00 [4] *** 2.0 km (6:00 / km) +50m 5:20 / km
ahr:156 max:161 spiked:1/1c slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Red) 1:06:42 [5] *** 11.5 km (5:48 / km) +220m 5:18 / km
ahr:161 max:170 spiked:18/22c shoes: Puma - Narabota XC Green

US Champs Red @ Remarkable Flats. Super fast terrain - made early mistakes, but than ran a bit better pushing hard, trying to run away from Sergei: errors - 20 sec on 2, 2min on 3, 30 sec on 11 (I was 1 step over the map boundary:), 1 min on 14. Fastest ever per km time in WY. Gabe was 60+ min.

Red Day 2 - Splits

Saturday Aug 9, 2008 #

forest run warm up/down 20:00 [3] *** 3.0 km (6:40 / km) +65m 6:01 / km
ahr:136 max:160 spiked:1/1c shoes: Puma - Narabota XC Green

◪ race (Red) 51:42 [5] *** 8.3 km (6:14 / km) +265m 5:22 / km
ahr:165 max:178 spiked:13/14c slept:7.5 shoes: Puma - Narabota XC Green

Day 1 US Champs Red - Fast course - pushed hard - may be 1 min.and 30 sec hesitations total, including running by 1st control without punching and coming back. Gabe was 46.30

Red Day 1 - Splits

Friday Aug 8, 2008 #

◪ (model) 31:00 [4] *** 4.0 km (7:45 / km) +95m 6:56 / km
ahr:159 max:167 spiked:12/13c slept:5.0 shoes: Puma - Narabota XC Green

Wednesday Aug 6, 2008 #

trail run tempo 49:56 11.0 km (4:32 / km) +160m 4:14 / km
ahr:159 max:172 slept:8.5 weight:151lbs shoes: Adidas Supernova Light 6

4 loops in Forest Park: 8:00 (158), 7:52 (161), 7:43 (164), 7:34 (168) - last loop was a hard push - warm (80+F) and very humid after the rain. Legs felt rested.

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs

Sunday Aug 3, 2008 #

road run warm up/down 25:00 [3] 5.0 km (5:00 / km) +60m 4:43 / km
slept:8.5 shoes: Puma - Narabota XC Green

From Kanawauke Circle to start and back to parking lot along 7 Lakes Drive

◪ (contol place/pickup) 57:40 [2] **** 5.0 km (11:32 / km) +200m 9:37 / km
spiked:15/15c shoes: Puma - Narabota XC Green

Pole Prook Map

◪ intervals 19:00 [4] **** 2.8 km (6:47 / km) +90m 5:51 / km
spiked:3/3c shoes: Puma - Narabota XC Green

Ran 3 out of 10 intervals - felt tired

Saturday Aug 2, 2008 #

trail run intervals (4x1150up/650) 50:32 11.0 km (4:36 / km) +160m 4:17 / km
ahr:151 max:160 slept:8.0 shoes: Adidas Supernova Light 6

Intervals in Forest Park: 4:30, 4:31, 4:30, 4:31

C • Hi Greg 2

Friday Aug 1, 2008 #

road run 38:38 7.9 km (4:53 / km) +65m 4:42 / km
slept:8.0 shoes: Asics Gel-Kahana trail

felt better running today, humidity is down

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