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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  cycling8 3:46:30 56.67(4:00) 91.2(2:29) 580
  trail run1 2:05:00 10.56(11:50) 17.0(7:21) 540
  ◪2 1:02:21 4.85(12:52) 7.8(8:00) 28024 /32c75%
  road run2 21:00 2.17(9:39) 3.5(6:00) 80
  strides1 20:00 1.55(12:52) 2.5(8:00)
  Total12 7:34:51 75.81(6:00) 122.0(3:44) 148024 /32c75%
averages - sleep:7.1

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SuMoTuWeThFrSa

Saturday Apr 30, 2011 #

Event: West Point A-meet
 
10 AM

road run warm up/down 12:00 intensity: (6:00 @2) + (6:00 @3) 2.0 km (6:00 / km) +80m 5:00 / km
ahr:140 max:158 slept:4.5 shoes: Inov8 Oroc 280

before middle

◪ race (Red - Middle) 43:09 [4] ***** 5.0 km (8:38 / km) +195m 7:13 / km
ahr:162 max:173 spiked:8/14c shoes: Inov8 Oroc 280

I was a little careless about quality of navigation and it was a very sloppy run with 2 large amounts of time lost and 4 small ones. Very rough running over thick blueberry and some branches and small trees on the ground. Andrew Childs caught up to me on #2 and we only benefited from this on one leg to #3, but them both of us navigated purely, taking turns in being careless. On our way to 6 Spike took part in this stupidity and we pulled him into a time loss there. I felt OK running for most of the part, even it was slow.
1 PM

road run warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 Oroc 280

◪ race (Sprint) 19:12 [5] *** 2.8 km (6:51 / km) +85m 5:57 / km
ahr:170 max:178 spiked:16/18c shoes: Inov8 Oroc 280

Legs felt great despite second race for the day, and I ran well and navigated better then in the morning, had a good flow to it. When I finished, I felt like I had almost clean race, but later, I realized that I had a poor rout to 6 and very bad exit from 6 to 7, both costing me ~ 1 min total. Still happy with the results, one of my better sprints, provided it was mostly forest.

Middle Red - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

11 AM

cycling (commute - work) 31:00 [2] 10.7 km (2:54 / km) +65m 2:49 / km
slept:8.0

5 PM

cycling (commute - home) 30:01 [2] 10.5 km (2:52 / km) +85m 2:45 / km
ahr:128 max:150

Wednesday Apr 27, 2011 #

12 PM

cycling (commute - work) 27:20 intensity: (2:00 @1) + (18:00 @2) + (7:20 @3) 10.8 km (2:32 / km) +65m 2:27 / km

wind helped
9 PM

cycling (commute - home) 28:00 [2] 10.5 mi (2:40 / mi) +85m 2:36 / mi

Tuesday Apr 26, 2011 #

11 AM

cycling (commute - work) 26:04 intensity: (2:25 @1) + (15:05 @2) + (8:34 @3) 10.7 km (2:26 / km) +65m 2:22 / km
ahr:136 max:159 slept:8.0

9 PM

cycling (commute - home) 27:05 intensity: (2:15 @1) + (21:45 @2) + (3:05 @3) 10.5 km (2:35 / km) +85m 2:29 / km
ahr:131 max:152

Monday Apr 25, 2011 #

11 AM

cycling (commute - work) 27:00 [2] 10.6 km (2:33 / km) +65m 2:28 / km
slept:8.0

2 PM

strides (10x60) 20:00 intensity: (18:00 @2) + (2:00 @4) 2.5 km (8:00 / km)
shoes: Adidas Kanadia Trail

+ warm-up
7 PM

cycling (commute - home) 30:00 intensity: (20:00 @2) + (10:00 @3) 10.5 km (2:51 / km) +65m 2:46 / km

head wind, I was working uphill.

Sunday Apr 24, 2011 #

1 PM

trail run long 2:05:00 [2] 17.0 km (7:21 / km) +540m 6:21 / km
slept:7.0 shoes: Inov8 Oroc 280

ran on Surebridge map with Z-man in easy manner - From Tiorati Circle via RD to Time Square, some LP the some white market trail (AT?), Nurian trail to RD and back to Time Square, then mining road and trail to Scannatati Lake parking. Felt good. Nice training. Visited Times Square 3 times today - one more time on my way home from Jersey.

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