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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 18, 2009:

activity # timemileskm+m
  trail run3 2:16:01 16.03(8:29) 25.8(5:16) 435
  ◪2 2:02:00 9.2(13:16) 14.8(8:15) 51041 /50c82%
  stretching2 20:00
  Total4 4:38:01 25.23 40.6 94541 /50c82%
  [1-5]4 4:18:01
averages - sleep:6.5 weight:156.2lbs

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Saturday Apr 18, 2009 #

Event: West Point A-Meet
 

trail run warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:7.0 weight:156lbs shoes: Puma - Narabota XC Green

◪ race (sprint) 19:25 [5] ***** 2.8 km (6:56 / km) +110m 5:48 / km
ahr:168 max:177 spiked:18/20c shoes: Puma - Narabota XC Green

sprint at West Point - started easy, and clean - lost 15 sec on 16, and almost a minute on 17 - bad map printing and choice of symbols - best was 15:27 by Erik Nystrom

trail run warm up/down 16:00 [3] 1.6 km (10:00 / km) +120m 7:16 / km
ahr:145 max:160 shoes: Puma - Narabota XC Green

to the start of the middle

◪ race (middle - Red) 41:05 [5] ***** 5.0 km (8:13 / km) +200m 6:51 / km
ahr:167 max:177 spiked:8/13c shoes: Puma - Narabota XC Green

felt good running in this warm weather, was more or less clean to #9 - lost 4 min running around the circle - Joe was 37 min. 20 sec standing and looking at control #1, 20 sec on two, 30 sec on 7, 20 sec on 8.

Sprint: Red Blue - Splits

Middle: Red - Splits

Wednesday Apr 15, 2009 #

trail run (easy + 5x100/100) 43:36 intensity: (16:06 @2) + (25:16 @3) + (2:14 @4) 8.4 km (5:11 / km) +135m 4:48 / km
ahr:146 max:157 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

one easy perimeter loop in Forest Park + 5x100/100 (19-20 sec). Felt good today.

stretching warm up/down (legs and back) 10:00 [0]

Tuesday Apr 14, 2009 #

trail run 1:00:25 intensity: (6:18 @2) + (43:21 @3) + (10:46 @4) 12.8 km (4:43 / km) +180m 4:25 / km
ahr:151 max:167 slept:6.0 weight:156lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park: 8:29 (151), 8:23 (152), 8:43 (150), 8:32 (152), 7:59 (160). minor pains all over, had a small back spasm on loop 3.

stretching warm up/down (legs and back) 10:00 [0]

Sunday Apr 12, 2009 #

◪ (setting and training) 1:01:30 intensity: (15:00 @1) + (20:00 @2) + (18:00 @3) + (8:30 @4) **** 7.0 km (8:47 / km) +200m 7:41 / km
ahr:132 max:164 spiked:15/17c slept:5.0 weight:157lbs shoes: Puma - Narabota XC Brown

checking locations for Red course in Ansonia with Z-man, Kseniya, and Valeriy

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