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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  5 2:19:46 11.5(12:10) 18.5(7:33) 54054 /66c81%
  trail run4 2:13:47 15.84(8:27) 25.5(5:15) 355
  road run2 34:40 4.35(7:58) 7.0(4:57) 100
  stretching1 10:00
  Total11 5:18:13 31.69 51.0 99554 /66c81%
  [1-5]10 5:08:13
averages - sleep:7.4 weight:162.5lbs

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MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

9 AM

road run warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
ahr:130 max:145 slept:6.0 shoes: Adidas Supernova Light 6

before and after road race
10 AM

road run race (5 km) 19:40 [4] 5.0 km (3:56 / km) +70m 3:41 / km
ahr:163 max:168 shoes: Adidas Supernova Light 6

Hot Chocolate 5K in Northhampton, MA - running felt felt hard most of the time, HR was lower than expected. Alex got me in last 300 m and I stayed close to her until finish. Goal was to get out of 20 min, so not too bad on that front, still lots of room for impovement
1 PM

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 Oroc 280

2 PM

race (Red Course) 46:32 [4] *** 7.0 km (6:39 / km) +200m 5:49 / km
spiked:12/14c shoes: Inov8 Oroc 280

good effort, even the legs were not springy after earlier road race, could have been a very clean race, but I messed up attack angle on 6, lost ~ 2.5 min there

Saturday Dec 3, 2011 #

11 AM

trail run warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km
slept:7.0 shoes: Inov8 Oroc 280

before and between sprints

race (Short Sprint) 17:32 [5] *** 2.5 km (7:01 / km) +80m 6:03 / km
spiked:11/13c shoes: Inov8 Oroc 280

Navigation was not that difficult but I had issues with map and lost ~ 1.5 min - a lot for sprint
12 PM

race (Long Sprint) 27:01 [5] *** 3.5 km (7:43 / km) +90m 6:50 / km
spiked:14/18c shoes: Inov8 Oroc 280

stopped short on 7: I was in the circle and did not see the feature in shadows (rock cluster), bad rout to 15 lost at least 1.5 min in green, sloppy on 14 ~30 sec.
1 PM

race (Sprint - Chase) 23:41 [5] *** 3.5 km (6:46 / km) +90m 6:00 / km
spiked:14/17c shoes: Inov8 Oroc 280

closer to leaders but still lost ~ 2.5 min, most of it on a very bad exit from 4 (`1.5min)
2 PM

(hanging controls) 25:00 [1] **** 2.0 km (12:30 / km) +80m 10:25 / km
spiked:3/4c shoes: Inov8 Oroc 280

hanging controls for the night-o at Mt. Tom with Ali and Boris

Thursday Dec 1, 2011 #

11 AM

trail run hills (6x360/400 uphill) 55:00 intensity: (15:00 @1) + (14:04 @2) + (17:51 @3) + (8:05 @5) 10.0 km (5:30 / km) +150m 5:07 / km
ahr:141 max:166 slept:8.0 weight:168lbs shoes: Adidas Supernova Light 6

to Forest Park and then 6x360/400 uphill (17 m climb): 1:48, 1:43, 1:41, 1:40, 1:43, 1:42. Average rest ~2:35. Cool day, tons of sunlight.
12 PM

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

Tuesday Nov 29, 2011 #

11 AM

trail run (easy-MP-T) 52:47 intensity: (8:40 @2) + (37:07 @3) + (7:00 @4) 11.0 km (4:48 / km) +180m 4:26 / km
ahr:150 max:165 slept:8.5 weight:157lbs shoes: Puma Rodalban XC

3 long horse loops in Forest Park - very warm for this time of the year ~60+F, legs felt a little tired, plus new stiff shoes: 15:05 (151), 14:48 (153), 14:14 (157)

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