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Training Log Archive: DarthBalter

In the 7 days ending Jun 5, 2016:

activity # timemileskm+m
  ◪4 4:06:36 17.4(14:10) 28.0(8:48) 102554 /65c83%
  road run3 42:30 4.85(8:46) 7.8(5:27) 40
  Total7 4:49:06 22.25(13:00) 35.8(8:05) 106554 /65c83%
averages - sleep:7.4 weight:164.7lbs

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MoTuWeThFrSaSu

Sunday Jun 5, 2016 #

9 AM

◪ warm up/down (to the start with map) 12:00 intensity: (10:00 @2) + (2:00 @4) 2.0 km (6:00 / km) +35m 5:31 / km
slept:7.5 shoes: Icebugs Spirit 2015

not fully recovered, but not bad at all in general. Great thanks to Pavlina for being our host this weekend.
10 AM

◪ race (Middle - Blue) 59:02 [4] **** 6.5 km (9:05 / km) +360m 7:07 / km
spiked:15/19c shoes: Icebugs Spirit 2015

dealing with 1:10000 MAP made me a bit overconfident in the beginning after spiking 1 and 2 lost 1.5 min each on 3 and 4. better after that, but still a little bit sloppy until 8, where my rout and execution where sub-optimal and Ethan got me. clean all the way to the end but very slow climbing.All problem spots held, and my left knee held very well going down hills, not fast though. What I enjoyed the most, was the fact that I saw most of the guys trying for the team in real action, sometimes short some times longer, and have to say I was impressed by Ross in the sprint, and Eric Bone during Long, Michael Laraia at the end of middle; no surprises here looking at final results.

Middle Blue - Splits

Saturday Jun 4, 2016 #

10 AM

◪ race (Blue - Long) 2:37:17 [3] **** 16.0 km (9:50 / km) +600m 8:17 / km
spiked:18/23c slept:7.0 shoes: Icebugs Spirit 2015

Hot day, very conservative effort, using 1:15000 map made me use some defensive tactics after fast guys passed me ((Ross, Kenny and Eric). Clean first two legs, bobbled 3 in the circle, Kenny and Ross caught up to me, stayed with Ken until 8, he pulled away a bit, last time I saw him, he was leaving 9 with Eric. No major pains, K-tape used on problem spots. Had enough energy to finish the course mostly running. 2 GU, Despite loosing my wits on a way to 11, and poor execution of route to 12, enjoyed the course and the woods. Thanks Becks.

Long Blue - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 

road run warm up/down (with some model ) 18:00 [2] 3.0 km (6:00 / km) +25m 5:46 / km
slept:8.5 shoes: Adidas Adizero Adios Boost 2

before and after TT sprint
4 PM

◪ race (Sprint Blue) 18:17 [5] *** 3.5 km (5:13 / km) +30m 5:01 / km
spiked:21/23c shoes: Adidas Adizero Adios Boost 2

a little hesitant in the beginning, than pretty much top speed and straight forward. Ross reeled me first, than Brendan got me on last two controls. I think I would be 20 sec faster or so with better lens. Had to guess a lot of locations. While top speed is not there , no pain while running for now.

Sprint Blue - Splits

Thursday Jun 2, 2016 #

8 AM

road run (commute work) 9:00 intensity: (6:00 @2) + (1:00 @3) + (2:00 @4) 1.8 km (5:00 / km) +5m 4:56 / km
slept:7.5 weight:164.5lbs shoes: Adidas Adizero Adios 2 Blue

better today, hamstring is the same, but better. Sunny, just nice.

Tuesday May 31, 2016 #

8 AM

road run (commute work) 15:30 [2] 3.0 km (5:10 / km) +10m 5:05 / km
slept:6.5 weight:165lbs shoes: Adidas Boston

not much improvement, after 3 days rest, no nagging pain all day long, though. L. Hip is better, hammy is not.

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