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Training Log Archive: DarthBalter

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	◪	13	12:08:04	56.86	(12:48)	91.5	(7:57)	2486	180 /	217c	82%
	trail run	11	8:11:49	60.09	(8:11)	96.7	(5:05)	1820
	stretching	4	1:15:00
	cycling	2	1:01:00	12.43	(4:55)	20.0	(3:03)	150
	strength workout	2	50:44
	road run	1	31:52	3.85	(8:16)	6.2	(5:08)	10
	Total	33	23:58:29	133.22		214.4		4466	180 /	217c	82%
	[1-5]	29	22:08:38
averages - sleep:7.3 weight:154.9lbs

2:49

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Sunday Apr 29, 2012 #

11 AM

◪ race (Billygoat) 1:46:41 **** 14.5 km (7:21 / km) +625m 6:03 / km
ahr:159 max:169 spiked:24/25c slept:8.0 shoes: Inov8 Oroc 280

My map

C • Where is the story? 2

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

1 PM

trail run warm up/down 14:57 1.7 km (8:48 / km)
ahr:130 max:163 slept:7.0 shoes: Inov8 Oroc 280

2 PM

◪ race (Sprint Relay) 18:16 *** 3.5 km (5:13 / km) +40m 4:56 / km
ahr:169 max:173 spiked:18/18c shoes: Inov8 Oroc 280

Sprint relays with Speedy: 2-nd, 2 min back on leaders

Speedy Goat A - Splits

Speedy Goat B - Splits

Friday Apr 27, 2012 #

cycling (commute) 31:00 [2] 10.0 km (3:06 / km) +65m 3:00 / km
slept:7.0

Wednesday Apr 25, 2012 #

11 AM

strength workout warm up/down (core + legs circuit) 16:57

+ stretching after the run

12 PM

trail run tempo (easy-MP-T) 1:02:50 13.5 km (4:39 / km) +220m 4:18 / km
ahr:155 max:168 slept:6.0 weight:155lbs shoes: Adidas Supernova Light 6

6 loops in Forest Park: 8:28 (144), 8:17 (148), 8:01 (151), 7:47 (156), 7:44 (158), 7:36 (162). Running felt good, R hamstring was a little tight after the run. Nice and cool (~58F)

Tuesday Apr 24, 2012 #

12 PM

strength workout (2 x circuit) 33:47
ahr:107 max:149 slept:8.0 weight:155lbs

Sunday Apr 22, 2012 #

◪ (hanging and pick-up) 1:10:00 *** 5.0 km (14:00 / km) +100m 12:44 / km
spiked:15/16c shoes: Inov8 Oroc 280

in the driving rain in Hibernia. bonus side: nice beer and dinner with 2 man: Z and J. (Sounds like 2 characters from "Man in Black" and me: "the alien"). Jukola and some other topics where discussed.

C • Notice 3

Saturday Apr 21, 2012 #

3 PM

◪ (middle - training) 1:10:52 **** 8.5 km (8:20 / km) +300m 7:05 / km
spiked:20/24c shoes: Inov8 Oroc 280

Z-man and I ran a test course I designed on Silas Condict map, made by Bjorn Walberg. While map still needs some work, we enjoyed the map and mostly open woods. Then we met with Bjorn, and spent some time talking about things to be done to make this map better. my Polar ran out of memory with ~ 500 m to go

Friday Apr 20, 2012 #

10 AM

◪ (fieldchecking) 2:17:58 ***** 9.0 km (15:20 / km) +250m 13:28 / km
ahr:108 max:148 shoes: Inov8 Oroc 280

checking new map in progress for HVO, ~2 sq km, Harriman like terrain.
with Nadia Popova. Great day to be out, 2 ticks executed.

7 PM

road run (easy) 31:52 6.2 km (5:08 / km) +10m 5:06 / km
ahr:138 max:149 shoes: Inov-8 Talon 212

@Verona Park with Z-man

Wednesday Apr 18, 2012 #

12 PM

trail run long (easy-MP-T) 1:21:50 17.1 km (4:47 / km) +290m 4:25 / km
ahr:152 max:167 slept:9.0 weight:154.5lbs

5 long horse loops in Forest Park: 15:16 (149), 15:17 (149), 14:40 (153), 14:14 (154), 13:54 (159). Gorgeous day for running: sunny, 56-59F, no wind. Tons of birds on FP. Running felt great, level 4 felt well under control. R. hamstring is better than last week, but a little bit tight afterwards, and I feel it when pushing the pace.

1 PM

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

Sunday Apr 15, 2012 #

11 AM

◪ race (Middle - red) 46:21 **** 6.0 km (7:44 / km) +186m 6:41 / km
spiked:11/20c shoes: Inov8 Oroc 280

Middle was a lottery, I pulled unlucky ticket, lots of part of the map where unreadable on a run in shadows of forest with sun hiding. did not help that green was mapped one shade lighter - light green not mapped at all, light green on a map had prickly wines - slow walk (see definitions of shades of green). I do not think I will ever go to a meet where Sam Smith is a mapper or course setter again. I may as well spent my money somewhere else, where people do not say "only you complained" when they misplace controls. So far we did not hear any apologies for the Brown Course fiasco on Saturday.

10 PM

trail run warm up/down 15:00 2.5 km (6:00 / km) +30m 5:40 / km
slept:7.0 shoes: Inov8 Oroc 280

same as day before

C • Photos 5

Middle - Red - Splits

Saturday Apr 14, 2012 #

11 AM

trail run warm up/down 15:00 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Inov8 Oroc 280

Pacing around between start and finish - spectators area, some woods

12 PM

◪ race (Long Red) 1:31:00 [4] *** 14.5 km (6:17 / km) +225m 5:49 / km
spiked:9/16c slept:8.5 shoes: Inov8 Oroc 280

I felt like I had great race, despite not nailing all the controls, mostly happy with my rout choices and execution. I got lucky by somehow avoiding unmapped nasty vegetation, and with long legs, I was able to correct without major loss of time for the fact that vegetation pushed me from the line I wanted to go (white on a map, seriously not white in reality). Escaped from the woods in one peace, despite falling into fox holes at least 3 times, and no nasty scratches around the neck, like some of my fellow competitors. My brain kind of shot down after spectators control (could be GU my stomach), I was very sloppy and lost all my lead (whole 5 sec on Speedy), and I still can not figure out, why I did not see the control on my first approach to #12, I was no more than 30 m away, saw the feature - rock, not cairn, and turn around and sent myself on a wild goose chase for next 4.5 min.

Long - Red - Splits

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 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 ** 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 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 *** 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 *** 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

Friday Apr 6, 2012 #

2 PM

trail run intervals (T-intervals 10x2'/1') 58:44 12.4 km (4:44 / km) +200m 4:23 / km
ahr:154 max:167 slept:9.0 weight:155lbs shoes: Inov-8 Talon 212

3+ long horse loops in Forest Park, after warm-up did 10 x 2min/ 1 min at T effort. felt good for all of them. 14:28 (154), 13:36 (158, 14:04 (159). Nice and sunny, ~ 56F. Short sleeves.

3 PM

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

6 PM

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +85m 2:53 / km

Wednesday Apr 4, 2012 #

12 PM

trail run 54:21 11.8 km (4:36 / km) +180m 4:17 / km
ahr:152 max:165 slept:5.0 weight:155lbs shoes: Adidas Supernova Light 6

5 loops in Forest Park - fully recovered, but did not have 100% power in the legs. 8:34 (148), 8:10 (151), 8:02 (155), 7:58 (158), 7:46 (161). Nice day, sunny, ~ 62-65 F.

1 PM

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

Sunday Apr 1, 2012 #

10 AM

◪ warm up/down 15:00 [3] 2.3 km (6:31 / km) +40m 6:00 / km
slept:7.5 shoes: OLWAY Tiger 2004

with small warm-up map, mostly on grass and trails

11 AM

◪ race (Blue - middle) 46:18 **** 6.5 km (7:07 / km) +260m 5:56 / km
spiked:21/26c shoes: OLWAY Tiger 2004

a better day on a course for me: still not clean, only one bomb on #2, but veryone who came from that approach, had same issue - there was a unmapped parallel situation, and then it was luck how much you loose, I was there for extra 50 sec, not too bed, but Yurets, who started 4 min in front of me, saw me on approach, and I caught up to him on way to 4. I was very careful on my way to very simple #3, and that was 15 sec slower. Yurets helped me to push harder and think better get my confidence back, we were close for next 5 controls. Got just a touch sloppy at the end, was spilling seconds here and there, and had almost no power to finish strong, but over all - best middle course race so far this year.

Middle Sunday 8 Blue - Splits

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