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Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  road run48 10:47:26 77.23(8:23) 124.3(5:13) 685
  ◪9 7:13:32 35.33(12:16) 56.85(7:38) 1405109 /117c93%
  trail run4 2:53:27 17.46(9:56) 28.1(6:10) 812
  Total60 20:54:25 130.02(9:39) 209.25(6:00) 2902109 /117c93%
  [1-5]60 20:54:03
averages - sleep:7.6 weight:162.5lbs

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Thursday Mar 31, 2016 #

9 AM

road run (commute work) 13:00 [3] 2.4 km (5:25 / km) +10m 5:18 / km
slept:8.0 shoes: Adidas Adizero Adios 2

1 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Adizero Adios 2

6 PM

road run (commute) 7:00 [2] 1.3 km (5:23 / km) +10m 5:11 / km
shoes: Adidas Adizero Adios 2

Wednesday Mar 30, 2016 #

8 AM

road run (commute work) 19:00 intensity: (7:00 @2) + (12:00 @3) 3.8 km (5:00 / km) +5m 4:58 / km
slept:6.5 shoes: Asics Gel DS Trainer 16

nice, cool, sunny morning. Legs are somewhat slow.
1 PM

road run (commute lunch) 10:00 [3] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Asics Gel DS Trainer 16

Tuesday Mar 29, 2016 #

road run (commute) 15:00 [2] 2.3 km (6:31 / km) +15m 6:19 / km
shoes: Adidas Slingshot Trail

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.0 shoes: Asics Gel DS Trainer 16

cool and windy. legs are finally recovered.

Monday Mar 28, 2016 #

road run (commute) 20:00 [2] 3.6 km (5:33 / km) +20m 5:24 / km
slept:6.5 weight:162lbs shoes: Asics Gel DS Trainer 16

Raining most of the day. windy on the back.

Sunday Mar 27, 2016 #

2 PM

◪ (mapping) 1:08:55 intensity: (12 @0) + (7:05 @1) + (58:16 @2) + (2:02 @3) + (1:20 @5) 11.15 km (6:11 / km) +230m 5:36 / km
ahr:129 max:145 slept:9.0 weight:162lbs shoes: Adidas Adizero Adios 2 Blue

GPS tracking trails in Forest Park, legs a little bit tired from yesterday's tempo run. Dinner and watching biathlon followed.
C • Biathlon 2

Saturday Mar 26, 2016 #

2 PM

trail run tempo (easy-MP-T) 1:06:16 intensity: (5:58 @2) + (3:58 @3) + (56:20 @4) 14.2 km (4:40 / km) +240m 4:18 / km
slept:10.0 weight:164lbs shoes: Adidas Adizero Adios 2

one of my favorite tempo training and speed test in Forest Park. Sunny, cool, perfect for running. legs felt great, pushed hard at times on loops 2 and 3.

4 long horse loops - Splits

Friday Mar 25, 2016 #

1 PM

road run (commute lunch) 15:00 intensity: (8:00 @2) + (7:00 @3) 3.0 km (5:00 / km) +5m 4:58 / km
shoes: Asics Gel DS Trainer 16

8 PM

road run (commute work) 10:00 [3] 1.8 km (5:33 / km) +5m 5:29 / km
slept:5.5 weight:164lbs shoes: Asics Gel DS Trainer 16

cloudy, warming up.

Thursday Mar 24, 2016 #

7 AM

road run (commute work) 9:30 intensity: (6:30 @2) + (2:00 @3) + (1:00 @5) 1.8 km (5:17 / km) +5m 5:12 / km
slept:9.0 shoes: Adidas Slingshot Trail

nice cool morning.
7 PM

road run (commute home) 10:00 [2] 1.8 km (5:33 / km) +15m 5:20 / km
shoes: Adidas Slingshot Trail

late

Wednesday Mar 23, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:8.0 shoes: Adidas Boston

1 PM

road run (commute lunch) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km
shoes: Adidas Boston

6 PM

road run (commute home) 10:00 [2] 1.8 km (5:33 / km) +15m 5:20 / km
shoes: Adidas Boston

Tuesday Mar 22, 2016 #

road run (commute) 16:00 intensity: (11:00 @2) + (1:00 @4) + (4:00 @5) 3.2 km (5:00 / km) +15m 4:53 / km
shoes: Adidas Slingshot Trail

8 AM

road run (commute work) 20:30 [2] 3.8 km (5:24 / km) +5m 5:22 / km
slept:8.0 shoes: Adidas Slingshot Trail

still need more sleep, nice morning, a little bit chilly. Spring is here, more or less.
C • I cant remember last time I... 2

Monday Mar 21, 2016 #

8 AM

road run (commute work) 9:00 [3] 1.8 km (5:00 / km) +5m 4:56 / km
slept:5.0 shoes: Adidas Slingshot Trail

need more sleep, looks like a little more snow on the Island then in Kew G.
6 PM

road run (commute home) 11:00 intensity: (4:00 @2) + (2:00 @3) + (5:00 @4) 2.2 km (5:00 / km) +15m 4:50 / km
shoes: Adidas Slingshot Trail

Sunday Mar 20, 2016 #

road run warm up/down 10:00 [2] 1.9 km (5:16 / km) +20m 5:00 / km
slept:8.0 shoes: Adidas Adizero Adios 2 Blue

legs are ~ 100 % after 2 days in the hills
11 AM

◪ race (sprint - Green-X) 16:11 [4] **** 3.0 km (5:24 / km) +50m 4:59 / km
spiked:14/16c shoes: Adidas Adizero Adios 2 Blue

Nice sprint course, did not have flow at times, one 15" route-choice error.

Green Sprint - Splits

Saturday Mar 19, 2016 #

11 AM

trail run warm up/down (to the start) 13:00 [2] 1.5 km (8:40 / km) +120m 6:11 / km
slept:8.5 shoes: Icebugs Spirit 2015

12 PM

◪ (Long - Green - X) 1:09:16 [4] *** 9.2 km (7:32 / km) +355m 6:19 / km
spiked:13/13c

tough course, interesting route choices

Green X Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 
1 PM

◪ warm up/down 31:00 intensity: (24:00 @2) + (7:00 @3) * 6.0 km (5:10 / km) +90m 4:48 / km
spiked:4/4c shoes: Icebugs Spirit 2015

to the start and back, 2 times, with the map
2 PM

◪ race (green-x middle) 28:15 [4] *** 4.0 km (7:04 / km) +180m 5:46 / km
spiked:12/16c shoes: Icebugs Spirit 2015

had trouble reading contours on inkjet printed maps, some very physical parts to the course, sloppy for most time lost, bad rout to 4

Green-X Middle - Splits

Wednesday Mar 16, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.5 shoes: Adidas Slingshot Trail

warming up again, nice in the morning, finally got proper sleep, legs feel fine
5 PM

◪ (control collection) 28:55 intensity: (10 @0) + (15 @1) + (6:42 @2) + (20:06 @3) + (1:42 @4) ** 5.0 km (5:47 / km) +100m 5:15 / km
ahr:145 max:161 spiked:11/11c shoes: Salomon Sense 3 Ultra SG

contour only, found only 5 of 10 placed, the rest were gone

road run (commute home) 10:00 [3] 1.9 km (5:16 / km) +15m 5:04 / km
shoes: Adidas Slingshot Trail

Tuesday Mar 15, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:5.5 shoes: Adidas Slingshot Trail

feel dead ~ 4 hours of sleep deficit by now
1 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

5 PM

road run (commute home) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
shoes: Adidas Slingshot Trail

barely made it today, tired.

Monday Mar 14, 2016 #

8 AM

road run (commute work) 21:00 [2] 3.9 km (5:23 / km) +10m 5:19 / km
slept:6.0 weight:164lbs shoes: Adidas Slingshot Trail

legs did not like this early run, chilly, raining at times.
1 PM

road run (2x400) 3:00 [5] 0.8 km (3:45 / km)
shoes: Adidas Slingshot Trail

beating the rain
6 PM

road run (commute home) 10:00 intensity: (5:00 @2) + (5:00 @4) 1.8 mi (5:33 / mi) +20m 5:22 / mi
shoes: Adidas Slingshot Trail

Sunday Mar 13, 2016 #

11 AM

◪ (control placement) 40:00 [2] ** 6.5 km (6:09 / km) +100m 5:43 / km
spiked:10/10c shoes: Salomon S-Lab Fellcross 2

hanging "real" controls for contours only in Forest Park
9 PM

road run (commute) 6:20 [3] 1.2 km (5:17 / km) +10m 5:04 / km
shoes: Salomon S-Lab Fellcross 2

Saturday Mar 12, 2016 #

3 PM

road run warm up/down 9:00 [2] 1.7 km (5:18 / km) +10m 5:09 / km
slept:8.0 weight:164lbs shoes: Adidas Adizero Adios 2

to Forest Park and back
4 PM

◪ long (control placements) 1:29:00 intensity: (39:00 @1) + (50:00 @2) *** 8.0 km (11:08 / km) +100m 10:28 / km
spiked:38/39c shoes: Adidas Adizero Adios 2

courses are set
5 PM

trail run hills (6 x 180 up) 14:11 intensity: (11:00 @2) + (3:11 @5) 2.4 km (5:55 / km) +132m 4:38 / km
shoes: Adidas Adizero Adios 2

after setting all controls, I did 6 up hill intervals: 53.7, 53.3, 51.1, 52.2, 52.6, 53.0. full effort on each one, last one felt tough.

Friday Mar 11, 2016 #

8 AM

road run (commute work) 19:50 intensity: (6:50 @2) + (13:00 @3) 3.9 km (5:05 / km) +10m 5:01 / km
slept:6.5 weight:164lbs shoes: Adidas Boston

day 3 of a heat wave (60+F)
12 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Boston

5 PM

road run (commute home) 18:30 intensity: (13:30 @2) + (5:00 @4) 3.9 km (4:45 / km) +45m 4:29 / km
shoes: Adidas Boston

Thursday Mar 10, 2016 #

8 AM

road run (commute work) 18:00 intensity: (6:30 @2) + (11:30 @3) 3.8 km (4:44 / km) +5m 4:42 / km
slept:6.5 weight:164lbs shoes: Adidas Slingshot Trail

Day 2 of heat wave - 60+F this morning
5 PM

road run (commute home) 9:50 intensity: (3:00 @2) + (6:50 @3) 1.9 km (5:11 / km) +15m 4:59 / km
shoes: Adidas Slingshot Trail

Wednesday Mar 9, 2016 #

8 AM

road run (morning commute) 18:50 intensity: (7:00 @2) + (11:50 @3) 3.8 km (4:57 / km) +5m 4:55 / km
slept:8.5 weight:162lbs shoes: Adidas Slingshot Trail

heat wave #1 begins.
12 PM

road run (lunch commute) 10:00 [3] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

5 PM

road run (commute - home) 10:00 intensity: (3:00 @2) + (7:00 @3) 1.9 km (5:16 / km) +15m 5:04 / km
shoes: Adidas Slingshot Trail

Tuesday Mar 8, 2016 #

11 AM

road run (commute) 14:00 [3] 2.6 km (5:23 / km) +15m 5:14 / km
slept:10.5 weight:160lbs shoes: Adidas Slingshot Trail

super warm today
5 PM

road run (commute home) 8:00 [2] 1.5 km (5:20 / km) +10m 5:10 / km
shoes: Adidas Slingshot Trail

Monday Mar 7, 2016 #

road run (commute home) 10:30 intensity: (3:00 @2) + (7:30 @3) 2.0 km (5:15 / km) +20m 5:00 / km
shoes: Adidas Slingshot Trail

8 AM

road run (morning commute) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
slept:8.0 weight:160lbs shoes: Adidas Slingshot Trail

Cool, sunny, warming up fast. Just a touch stiff from yesterday's race.
12 PM

road run (lunch commute) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

Sunday Mar 6, 2016 #

road run warm up/down (and some commute) 19:00 [3] 3.5 km (5:26 / km) +35m 5:10 / km
slept:5.0 weight:160lbs shoes: Adidas Adizero Adios 2 Blue

to the trains and before the race

road run race (5 km) 20:06 intensity: (15:00 @4) + (5:06 @5) 5.0 km (4:01 / km) +130m 3:33 / km
shoes: Adidas Adizero Adios 2 Blue

Very hilly course at Washington Heights, felt surprisingly good. Time is right on the high hopes line, 20:00 would be perfect. Did not push hard, knowing those climbs could kill legs instantly, had plenty of spring in the legs for very long downhill finish (~ 1 km).
Results are here:
http://web2.nyrrc.org/cgi-bin/start.cgi/aes-progra...

Saturday Mar 5, 2016 #

10 AM

◪ (control placemt) 1:02:00 [2] **** 4.0 km (15:30 / km) +200m 12:24 / km
spiked:7/8c shoes: Icebugs Spirit 2015

Hanging controls for HVO social training with Bernie on Surebridge.
12 PM

trail run long (easy) 1:20:00 [2] 10.0 km (8:00 / km) +320m 6:54 / km
shoes: Icebugs Spirit 2015

trail run with Bernie and Rusty. Nice day in Harriman.

Friday Mar 4, 2016 #

road run (commute) 24:30 intensity: (10:00 @2) + (9:00 @3) + (5:30 @4) 5.4 km (4:32 / km) +25m 4:26 / km
slept:6.0 shoes: Adidas Slingshot Trail

Below freezing, snowing.

Thursday Mar 3, 2016 #

road run (commute) 24:00 [2] 4.1 km (5:51 / km) +15m 5:45 / km
slept:9.0 shoes: Adidas Slingshot Trail

Below freezing, Sunny

Wednesday Mar 2, 2016 #

road run (commute) 21:30 [2] 4.0 km (5:23 / km) +15m 5:17 / km
shoes: Adidas Slingshot Trail

Warm, sunny after rain. Very windy.
More or less recuperated.

Tuesday Mar 1, 2016 #

road run (commute) 27:00 [2] 4.7 km (5:45 / km) +20m 5:38 / km
shoes: Adidas Slingshot Trail

Cool and Sunny.
Legs are still stiff a little bit.

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