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Training Log Archive: DarthBalter

In the 7 days ending Apr 14, 2014:

	activity	#	time	miles		km		+m
	◪	2	1:53:00	8.82	(12:48)	14.2	(7:57)	635	7 /	13c	53%
	trail run	3	1:08:53	7.33	(9:24)	11.8	(5:50)	400
	road run	1	40:38	5.03	(8:04)	8.1	(5:01)	55
	stretching	3	30:00
	cycling	1	30:00	6.21	(4:50)	10.0	(3:00)	75
	Total	8	4:42:31	27.4		44.1		1165	7 /	13c	53%
	[1-5]	5	4:12:26
averages - sleep:7.6 weight:160lbs

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Sunday Apr 13, 2014 #

7 AM

stretching warm up/down (Back) 8:00 [0]

Needed that

9 AM

trail run warm up/down 11:24 1.5 km (7:36 / km) +140m 5:11 / km
ahr:142 max:157 slept:7.0 shoes: Salomon S-Lab Fellcross 2

before the race

◪ race (Red Course) 56:03 **** 6.7 km (8:22 / km) +325m 6:44 / km
ahr:154 max:165 spiked:7/13c shoes: Salomon S-Lab Fellcross 2

Read first 4 controls on my way to one, that may be contributed to a little slower time on this leg, also picked up some unmapped trail, do not think it cost me much. Climbing to second, had a visual on PG, he was quite ahead at this point up on this hill, but still a good target. Saw Peter leaving #2 and all the way to 3. that helped me a lot - ~20 sec on a short leg - bonus. On way to 4 we had a short exchange, PG being pissed off at himself for missing #1. My execution on 4 was far from perfect, but no more than 30 sec of cutting corners and misinterpreting the terrain. 5 was funky but I got it on good approach, and dropped 1.5 min on 6 by missing it high, than a little hesitant in the circle on 7, and catching up to coach - Jeff on 8. The rest of the course I was trying to catch and pass Jeff - he was moving quite well, and that took some edge from my navigation, I was sloppy on 10,11, 12, and 13 finally passing Jeff on a road run to finish.
Also noticed that effort was lower than desired at times, but managed to push after realizing that. In general a little sloppy today but just one major bomb (total of ~3-3.5 min). New shoes passed this terrain test, despite slippery ground after a short rain.
Map

Sunday Classic, Red X - Splits

Saturday Apr 12, 2014 #

Event: West Point A-meet

10 AM

trail run warm up/down 19:01 2.5 km (7:36 / km) +140m 5:57 / km
ahr:145 max:160 slept:7.0 weight:160lbs shoes: Inov8 OROC280 (2012)

before and after the race

◪ race (Red Course) 56:57 7.5 km (7:36 / km) +310m 6:18 / km
ahr:157 max:168 shoes: Inov8 OROC280 (2012)

Decent effort at West Point, Bulls Pond Map - I thought I was clean, except for one control where I went down 2-3 contours and had to climb it back, also some zig-zag routs, did not help total time either. Still, most of navigational skills held up today, and there were some parts where I felt good flow, not an easy thing at West Point.
Map

Saturday Classic, Red X - Splits

Friday Apr 11, 2014 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +75m 2:53 / km
slept:10.0

to mom's place and back

Thursday Apr 10, 2014 #

10 AM

trail run (easy - MP) 38:28 7.8 km (4:56 / km) +120m 4:35 / km
ahr:145 max:159 slept:6.5 weight:160lbs shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park: 15:10 (146), 14:37(151). Felt sluggish today, calves are in pre-cramp state at faster speeds.

11 AM

stretching warm up/down (Back and legs) 12:00 [0]

Tuesday Apr 8, 2014 #

9 AM

road run intervals (12x100/100) 40:38 8.1 km (5:01 / km) +55m 4:51 / km
ahr:147 max:162 slept:7.5 weight:160lbs shoes: Adidas Adizero Adios 2

To Victory Field + 12x100/100 (19-21 sec) + back home. Warmish (51F), drizzle. R calf was getting a liitle tight, but nothing else. Legs are not fully recovered from weekend, felt better as training went on.

10 AM

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

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