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Training Log Archive: DarthBalter

In the 7 days ending Oct 13, 2013:

activity

time

miles

◪

1:54:25

10.13

(11:18)

16.3

(7:01)

750

35 /

45c

77%

trail run

1:35:28

10.13

(9:26)

16.3

(5:51)

220

strength workout

20:00

Total

3:49:53

20.26

32.6

970

35 /

45c

77%

averages - sleep:7.6 weight:161lbs

1:19

0:00

» now

Sunday Oct 13, 2013 #

10 AM

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +75m 5:13 / km
slept:8.5 shoes: Inov8 OROC280 (2012)

11 AM

◪ race (Long Course 7b) 1:04:31 [4] **** 8.6 km (7:30 / km) +440m 5:58 / km
spiked:11/13c shoes: Inov8 OROC280 (2012)

Good race for me, one rout choice was 1 min slower (#9 went right and over), clean ~1 min more in hesitations.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Long Course 7b - Splits

Saturday Oct 12, 2013 #

11 AM

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m 5:39 / km
slept:7.5 shoes: Inov8 OROC280 (2012)

warm-up with Pi, nice and warm

12 PM

◪ race (Middle) 32:31 [4] ***** 4.1 km (7:56 / km) +280m 5:55 / km
spiked:5/12c shoes: Inov8 OROC280 (2012)

not a bad run, considering technical difficulty of the course. I had hard time interpreting up and down on the map, had to slow down a lot early on. Fallen trees and steep slopes made 20-30 m errors into 10-15-20 sec losses. Pulled 180 exiting from 10, that was ~ 70 sec, very slow route to last control, another minute there.

Middle Course 7b - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)

4 PM

trail run warm up/down 30:00 [2] 4.0 km (7:30 / km)
slept:6.5 shoes: Inov-8 Talon 212 (2013)

at the Stadium, watching and cheering, some strides

6 PM

◪ race (Sprint) 17:23 [5] **** 3.6 km (4:50 / km) +30m 4:38 / km
spiked:19/20c shoes: Inov-8 Talon 212 (2013)

Canadian Sprint Champs at McMasters University: nice course design by Hammer. I had a very clean run, may be 10-15 sec on rout choices, I will take run like this any day. I was pushing hard all the time. Will give a credit on this to coffee this morning.

C • Nicely done 8

Sprint Course 5a - Splits

Wednesday Oct 9, 2013 #

9 AM

trail run 38:28 7.8 km (4:56 / km) +120m 4:35 / km
slept:8.0 weight:161lbs shoes: Puma - Narabota XC Brown

2 long horse loops in Forest Park: 14:58, 14:40.

Tuesday Oct 8, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]

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