Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending May 16, 2009:

	activity	#	time	miles		km		+m
	◪	2	2:20:03	11.93	(11:44)	19.2	(7:18)	505	54 /	57c	94%
	trail run	3	1:19:00	8.64	(9:09)	13.9	(5:41)	210
	stretching	2	25:00
	road run	1	18:00	1.86	(9:39)	3.0	(6:00)	40
	Total	4	4:22:03	22.43		36.1		755	54 /	57c	94%
	[1-5]	3	3:57:03
averages - sleep:5.7 weight:154lbs

1:45

0:00

» now

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

trail run warm up/down 30:00 [2] 4.5 km (6:40 / km) +45m 6:21 / km
slept:4.5 shoes: Puma - Narabota XC Brown

before and after Middle with Z-man

◪ race (Middle - Red X) 31:16 [5] **** 4.5 km (6:57 / km) +130m 6:04 / km
spiked:15/17c shoes: Puma - Narabota XC Brown

Red X Middle @ Hunters Creek, NY - more or less good run but far from perfect: lost 25 sec on 1, 30 sec on 2 in rout, 20 sec on 4 in rout, 15 sec on 13. Super fast course - good map, the way the middle should be - all by Valentin Vladimirov.

road run warm up/down 18:00 [3] 3.0 km (6:00 / km) +40m 5:37 / km
ahr:134 max:161 shoes: Puma - Narabota XC Brown

before sprint

◪ race (Spint - course 3) 13:21 [5] *** 2.7 km (4:57 / km) +45m 4:34 / km
ahr:171 max:178 spiked:17/17c shoes: Puma - Narabota XC Brown

all out effort, I could not do it much faster, may-be 10 or 15 sec

Middle - Red X - Splits

Sprint - Course 3 - Splits

Thursday May 14, 2009 #

trail run (easy) 39:00 [3] 7.9 km (4:56 / km) +135m 4:33 / km
slept:8.0 weight:154lbs shoes: Puma - Narabota XC Brown

easy perimeter loop in Forest Park, back pain level 1, R. hamstring -level 1, R ankle is weak still, but OK to run on it for now...

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

Wednesday May 13, 2009 #

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

Sunday May 10, 2009 #

Event: Billygoat

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
slept:4.5 weight:154lbs shoes: Puma - Narabota XC Green

waring up with Andis, got our feet wet :)

◪ race (Billygoat 2009) 1:35:26 [4] **** 12.0 km (7:57 / km) +330m 6:59 / km
spiked:22/23c shoes: Puma - Narabota XC Green

Decent race, tough top field, lost 3-4 min and was moving OK. After 8 I was behind Joe and Andy, then Joe pulled away and me and Andy went alone, only seeing people on crossed routs. Navigated well - lost 2 min on 6 and some minor losses here and there. Jammed my right ankle on the way to 18, limped it off. As of Monday morning the ankle is fine - no swelling and only minor pain left, shell be OK in 2 - 3 days.
I finished 9-th, so the goal was achieved.

Billygoat - Splits

« Earlier | Later »