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Training Log Archive: DarthBalter

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  trail run4 3:09:07 21.87(8:39) 35.2(5:22) 880
  ◪4 2:05:38 13.48(9:19) 21.7(5:47) 46062 /72c86%
  stretching1 20:00
  Total9 5:34:45 35.36 56.9 134062 /72c86%
  [1-5]8 5:14:45
averages - sleep:6.8 weight:155lbs

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SaSuMoTuWeThFr

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
11 AM

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km)
slept:5.0 shoes: Inov-8 Talon 212

in sunny GA
12 PM

◪ race (Sprint) 20:21 [5] **** 4.2 km (4:51 / km) +120m 4:14 / km
spiked:17/20c shoes: Inov-8 Talon 212

1 PM

◪ warm up/down 30:00 [2] **** 4.0 km (7:30 / km) +100m 6:40 / km
spiked:20/20c shoes: Inov-8 Talon 212

review run with speedy

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

12 PM

trail run hills (easy-MP) 1:07:08 intensity: (5:06 @2) + (50:02 @3) + (12:00 @4) 13.6 km (4:56 / km) +330m 4:24 / km
ahr:151 max:161 slept:7.5 weight:155lbs shoes: Inov-8 Talon 212

8 hilly loops in Forest Park: 6:26 (150), 6:20 (151), 6:13 (153), 6:26 (149), 6:11 (152), 6:02 (155), 6:06 (154), 5:58 (156). Rested, felt mostly easy, nice cool day, cloudy ~48F. Among other birds in FP, I saw 2 beautiful blue jays, very bright colors this time of the year.
R. hamstring needs attention, not 100%
1 PM

stretching warm up/down (legs and back) 20:00 [0]

Sunday Apr 8, 2012 #

1 PM

trail run long 1:35:14 intensity: (34:35 @2) + (1:00:39 @3) ** 16.8 km (5:40 / km) +510m 4:55 / km
ahr:141 max:153 slept:10.5 shoes: Inov8 Oroc 280

at Lewis Morris Park - started with Z-man, but it was a mismatch today, so we split, and I took it really easy, feeling tight R hamstring for first 30 mins or so, then much better. Checked new trails in the Southern Part .

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park
 
11 AM

trail run warm up/down 14:45 intensity: (1:11 @1) + (5:28 @2) + (8:06 @3) 2.8 km (5:16 / km) +40m 4:55 / km
ahr:138 max:158 slept:4.0 weight:155lbs shoes: Inov8 Oroc 280

before sprint
12 PM

◪ (Sprint) 11:07 intensity: (19 @1) + (25 @2) + (45 @3) + (9:17 @4) + (21 @5) *** 2.0 km (5:34 / km) +40m 5:03 / km
ahr:158 max:166 spiked:8/9c shoes: Inov8 Oroc 280

I wanted to run this sprint as a technical warm-up but after 2 min it became a full blown sprint effort, lost ~20 sec. in total
1 PM

◪ (Red Course ) 1:04:10 intensity: (9:12 @2) + (34:41 @3) + (20:17 @4) *** 11.5 km (5:35 / km) +200m 5:08 / km
ahr:150 max:164 spiked:17/23c shoes: Inov8 Oroc 280

the map was drafted for 1:5000 but printed at 1:10000, all symbols and lines became 2x smaller and thinner, map became unreadable on a run for ~ 70% of the course. I started 1st time and by control # 2 felt something was realy wrong when my clue sheet said I had to see control in a reentrant, but I could not see one on a map in the circle, while running. I came back, picked up a little better printed map and started second time, but the mood was ruined. At #8 I could not find a one meter wide corridor in 2nd and 3rd green, not like it was mapped well, so I decided not even go there, walked around green boundary to see mapping style, then proceeded to 9. Spent ~ 4 mins extra at it. Legs felt tired today, after yesterday's intervals as expected.

Sprint3 - Splits

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