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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 30, 2006:

activity # timemileskm+m
  2 2:25:32 13.05(11:09) 21.0(6:56) 66525 /36c69%
  trail run4 1:57:54 14.98(7:52) 24.1(4:54) 320
  intervals1 19:03 2.8(6:49) 4.5(4:14)
  stretching1 6:00
  Total4 4:48:29 30.82 49.6 98525 /36c69%
averages - sleep:6.4

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MoTuWeThFrSaSu

Sunday Apr 30, 2006 #

trail run warm up/down 15:30 [2] 3.0 km (5:10 / km) +20m 5:00 / km
ahr:136 max:165 slept:4.0 shoes: VJ-Integrators-2006

race (Long-Red) 1:31:42 [4] **** 14.0 km (6:33 / km) +450m 5:39 / km
ahr:159 max:171 spiked:15/17c shoes: VJ-Integrators-2006

Much better day today - only one serious error - 3.5 min on #2, stopped one ridge short, I think control was missplaced by 20m on #5 but it is open to interpretation, i lost there 20sec, then clean. Good effort today, a lot of trail running. Got stuck in the vegetation on my way to 16, lost to Joe only 7 sec :-)

Saturday Apr 29, 2006 #

trail run warm up/down 25:00 [3] 5.0 km (5:00 / km) +35m 4:50 / km
ahr:140 max:165 slept:7.5 shoes: VJ-Integrators-2006

before and after the race

race (Middle) 53:50 [5] ***** 7.0 km (7:41 / km) +215m 6:40 / km
ahr:159 max:172 spiked:10/19c shoes: VJ-Integrators-2006

Started OK with 40 sec lost on 2, but running hard.
totally disintegrated after I attacked #9 from the same spot twice - misinterpreted the map in the circle - 4 min lost - William past me there, then on # 12 tricky control we missed it ~ 2 min lost, Nick caught up to us, a little (~20sec) miss on 13, by 14 Nick and William were gone and my pace settled but I still could not read and comprehend the map, ~15” on 15, 30” sec on 16, 2 min on 17 with Nick again, pulled 180 on 18 for another 3.5 min – bad day

Thursday Apr 27, 2006 #

trail run warm up/down 38:24 [3] 7.5 km (5:07 / km) +80m 4:52 / km
ahr:143 max:165 slept:7.0 shoes: Nike Air Pegasus 2005

To Victory Field and back

intervals tempo 8:03 [4] 2.0 km (4:02 / km)
ahr:161 max:165 shoes: Nike Air Pegasus 2005

T-interval @ Victory Field (unplanned, just felt like testing T-speed)

intervals intervals (5x400/100) 11:00 [5] 2.5 km (4:24 / km)
ahr:160 max:168 shoes: Nike Air Pegasus 2005

5x400m@88sec + 40-45sec rest (100m) - felt good

stretching warm up/down 6:00 [1]

Wednesday Apr 26, 2006 #

trail run (easy - MP) 39:00 [3] 8.6 km (4:32 / km) +185m 4:06 / km
ahr:150 max:162 slept:7.0 shoes: Asics DS Trainer X

2 long horse loops in Forest Park: 14:47 (146), 13:55 (153). Legs felt fresh

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