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Training Log Archive: DarthBalter

In the 7 days ending Apr 14, 2012:

activity # timemileskm+m
  trail run4 3:09:22 21.69(8:44) 34.9(5:26) 860
  ◪3 2:21:21 14.11(10:01) 22.7(6:14) 44546 /56c82%
  stretching1 20:00
  Total8 5:50:43 35.79 57.6 130546 /56c82%
  [1-5]7 5:30:43
averages - sleep:7.9 weight:155lbs

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SuMoTuWeThFrSa

Saturday Apr 14, 2012 #

11 AM

trail run warm up/down 15:00 intensity: (10:00 @2) + (5:00 @3) 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Inov8 Oroc 280

Pacing around between start and finish - spectators area, some woods
12 PM

◪ race (Long Red) 1:31:00 [4] *** 14.5 km (6:17 / km) +225m 5:49 / km
spiked:9/16c slept:8.5 shoes: Inov8 Oroc 280

I felt like I had great race, despite not nailing all the controls, mostly happy with my rout choices and execution. I got lucky by somehow avoiding unmapped nasty vegetation, and with long legs, I was able to correct without major loss of time for the fact that vegetation pushed me from the line I wanted to go (white on a map, seriously not white in reality). Escaped from the woods in one peace, despite falling into fox holes at least 3 times, and no nasty scratches around the neck, like some of my fellow competitors. My brain kind of shot down after spectators control (could be GU my stomach), I was very sloppy and lost all my lead (whole 5 sec on Speedy), and I still can not figure out, why I did not see the control on my first approach to #12, I was no more than 30 m away, saw the feature - rock, not cairn, and turn around and sent myself on a wild goose chase for next 4.5 min.

Long - Red - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
11 AM

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km)
slept:5.0 shoes: Inov-8 Talon 212

in sunny GA
12 PM

◪ race (Sprint) 20:21 [5] **** 4.2 km (4:51 / km) +120m 4:14 / km
spiked:17/20c shoes: Inov-8 Talon 212

1 PM

◪ warm up/down 30:00 [2] **** 4.0 km (7:30 / km) +100m 6:40 / km
spiked:20/20c shoes: Inov-8 Talon 212

review run with speedy

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

12 PM

trail run hills (easy-MP) 1:07:08 intensity: (5:06 @2) + (50:02 @3) + (12:00 @4) 13.6 km (4:56 / km) +330m 4:24 / km
ahr:151 max:161 slept:7.5 weight:155lbs shoes: Inov-8 Talon 212

8 hilly loops in Forest Park: 6:26 (150), 6:20 (151), 6:13 (153), 6:26 (149), 6:11 (152), 6:02 (155), 6:06 (154), 5:58 (156). Rested, felt mostly easy, nice cool day, cloudy ~48F. Among other birds in FP, I saw 2 beautiful blue jays, very bright colors this time of the year.
R. hamstring needs attention, not 100%
1 PM

stretching warm up/down (legs and back) 20:00 [0]

Sunday Apr 8, 2012 #

1 PM

trail run long 1:35:14 intensity: (34:35 @2) + (1:00:39 @3) ** 16.8 km (5:40 / km) +510m 4:55 / km
ahr:141 max:153 slept:10.5 shoes: Inov8 Oroc 280

at Lewis Morris Park - started with Z-man, but it was a mismatch today, so we split, and I took it really easy, feeling tight R hamstring for first 30 mins or so, then much better. Checked new trails in the Southern Part .

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