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Training Log Archive: DarthBalter

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  road run24 5:08:43 30.37(10:10) 48.87(6:19) 277
  ◪6 4:12:10 23.04(10:57) 37.07(6:48) 48080 /97c82%
  cycling2 2:26:37 20.13(7:17) 32.4(4:32) 395
  hiking4 1:16:57 6.77(11:22) 10.89(7:04) 44
  trail run1 59:14 6.71(8:50) 10.8(5:29) 170
  forest run1 11:50 0.9(13:09) 1.45(8:10) 103 /3c100%
  stretching1 10:00
  Total35 14:25:31 87.92 141.49 137583 /100c83%
  [1-5]34 13:34:43
averages - sleep:7.4 weight:164.4lbs

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Tuesday Jul 31, 2018 #

8 AM

road run (commute - work) 9:07 intensity: (11 @0) + (43 @1) + (5:49 @2) + (2:24 @3) 1.8 km (5:04 / km) +15m 4:52 / km
ahr:131 max:152 slept:6.0 weight:165lbs shoes: Merrell Bare Access 4

not so humid, not so hot :)
4 PM

road run (commute - home) 7:17 intensity: (35 @0) + (18 @1) + (6:21 @2) + (3 @3) 1.3 km (5:36 / km) +15m 5:18 / km
ahr:124 max:137 shoes: Merrell Bare Access 4

hiking (commute - home) 23:47 intensity: (9:35 @0) + (12:01 @1) + (35 @2) + (1:36 @3) 2.5 km (9:31 / km) +20m 9:09 / km
ahr:77 max:135 shoes: Merrell Bare Access 4

Monday Jul 30, 2018 #

8 AM

road run (commute - home) 10:57 intensity: (4 @0) + (2:40 @1) + (5:13 @2) + (3:00 @3) 1.8 km (6:05 / km) +20m 5:46 / km
ahr:119 max:141 shoes: Merrell Bare Access 4

12 PM

road run (commute) 9:59 intensity: (11 @0) + (2:29 @1) + (6:49 @2) + (30 @3) 1.8 km (5:33 / km) +5m 5:28 / km
ahr:117 max:128 shoes: Merrell Bare Access 4

4 PM

road run 10:16 intensity: (1:00 @1) + (8:48 @2) + (12 @3) + (13 @4) + (3 @5) 1.8 km (5:42 / km) +15m 5:29 / km
ahr:132 max:181 shoes: Merrell Bare Access 4

Sunday Jul 29, 2018 #

10 AM

cycling (mountain bike) 2:08:46 intensity: (2:40 @0) + (53:17 @1) + (59:41 @2) + (13:01 @3) + (7 @4) 24.2 km (5:19 / km) +370m 4:57 / km
ahr:120 max:158

with Bernie and Alec at Stewart - nice trails, lots to learn about MTB.
C • New thing! 4

Saturday Jul 28, 2018 #

8 PM

road run 9:28 [3] 0.62 mi (15:11 / mi) +4m 14:54 / mi

Friday Jul 27, 2018 #

4 PM

road run 6:56 intensity: (1:15 @1) + (5:19 @2) + (22 @3) 0.74 mi (9:22 / mi) +4m 9:13 / mi
ahr:129 max:143

Thursday Jul 26, 2018 #

12 PM

road run 10:40 intensity: (12 @0) + (3:29 @1) + (6:54 @2) + (5 @3) 1.03 mi (10:21 / mi)
ahr:119 max:137

Wednesday Jul 25, 2018 #

4 PM

road run 2:58 intensity: (1:16 @1) + (1:42 @2) 0.29 mi (10:12 / mi) +2m 10:02 / mi
ahr:119 max:124

Tuesday Jul 24, 2018 #

8 AM

hiking (commute) 19:37 intensity: (15:23 @1) + (1:17 @2) + (2:57 @3) 4.5 km (4:22 / km) +16m 4:17 / km
ahr:74 max:135 slept:6.0 weight:164lbs shoes: Merrell Bare Access 4

hot and very humid
4 PM

road run 7:34 intensity: (1:07 @1) + (5:27 @2) + (1:00 @3) 1.3 km (5:49 / km) +12m 5:34 / km
ahr:122 max:141 shoes: Merrell Bare Access 4

Monday Jul 23, 2018 #

4 PM

road run 8:58 intensity: (1:03 @0) + (5:42 @1) + (1:52 @2) + (21 @3) 0.71 mi (12:39 / mi) +5m 12:24 / mi
ahr:107 max:123

Saturday Jul 21, 2018 #

6 PM

trail run 59:14 intensity: (11 @0) + (2:38 @1) + (38:28 @2) + (17:45 @3) + (12 @4) 10.8 km (5:29 / km) +170m 5:05 / km
ahr:135 max:158 slept:8.5 weight:164lbs shoes: Adidas Adizero Adios Boost 2

to Forest Park, 3 long horse loops, and back. a little stiff at the beginning.
Nice and cool, little drizzle.
7 PM

stretching (lower back and gegs) 10:00 [0]

Friday Jul 20, 2018 #

4 PM

road run (commute) 7:45 intensity: (7 @0) + (36 @1) + (6:58 @2) + (4 @3) 1.8 km (4:18 / km) +15m 4:08 / km
ahr:125 max:137 shoes: Adidas Adizero Adios 2

Thursday Jul 19, 2018 #

8 AM

road run (commute) 19:58 intensity: (19 @0) + (9:22 @1) + (6:17 @2) + (4:00 @3) 3.0 km (6:39 / km) +30m 6:20 / km
ahr:117 max:148 shoes: Adidas Slingshot Trail Blue 17

Wednesday Jul 18, 2018 #

7 AM

road run (commute - work) 12:43 intensity: (22 @1) + (10:56 @2) + (1:25 @3) 2.4 km (5:18 / km) +12m 5:10 / km
ahr:135 max:150 slept:7.5 weight:165lbs shoes: Adidas Slingshot Trail Blue 17

cooler morning commute to Jamaica Station

road run (commute) 6:44 intensity: (22 @0) + (3:19 @1) + (3:01 @2) + (2 @3) 1.2 km (5:37 / km) +15m 5:17 / km
ahr:117 max:142 shoes: Adidas Slingshot Trail Blue 17

4 PM

road run (commute - home) 10:49 intensity: (16 @0) + (3:33 @1) + (7:00 @2) 1.8 km (6:01 / km) +20m 5:42 / km
ahr:118 max:140 shoes: Adidas Slingshot Trail Blue 17

much warmer, not too humid, though. tired after heavy lifting and moving stuff.

Tuesday Jul 17, 2018 #

8 AM

road run 9:56 intensity: (2 @0) + (1:33 @1) + (7:15 @2) + (1:06 @3) 1.8 km (5:31 / km) +15m 5:18 / km
ahr:126 max:146 slept:7.0 weight:165lbs shoes: Adidas Slingshot Trail Blue 17

4 PM

road run 7:50 intensity: (13 @0) + (3:33 @1) + (4:04 @2) 1.24 km (6:19 / km) +10m 6:05 / km
ahr:117 max:129 shoes: Adidas Slingshot Trail Blue 17

after thunderstorm

Monday Jul 16, 2018 #

cycling (commute) 17:51 intensity: (2:31 @0) + (3:20 @1) + (10:00 @2) + (2:00 @3) 8.2 km (2:11 / km) +25m 2:09 / km
ahr:83 max:126 slept:8.0 weight:164lbs

hot and super humid

Saturday Jul 14, 2018 #

Event: CNYO Rogaine XXVIII
 

Note
slept:6.5 weight:165lbs

Travel day

Friday Jul 13, 2018 #

10 AM

◪ warm up/down 21:07 intensity: (2:22 @0) + (6:06 @1) + (7:57 @2) + (4:42 @3) 2.19 km (9:39 / km) +40m 8:50 / km
ahr:119 max:149 spiked:3/4c slept:8.0 weight:164lbs shoes: Icebugs Spirit 2016

to the start.

◪ (M-55-A Long) 1:01:26 intensity: (16 @0) + (51 @1) + (1:43 @2) + (29:36 @3) + (26:15 @4) + (2:45 @5) *** 9.33 km (6:35 / km) +140m 6:07 / km
ahr:155 max:174 spiked:15/18c shoes: Icebugs Spirit 2016

I had a good run and finished in 26 place, best in European WMOC for me. Misses were small and manageable, GU helped.
Splits
GPS Tracking

Thursday Jul 12, 2018 #

12 PM

◪ warm up/down 5:34 intensity: (1:30 @0) + (3:58 @1) + (6 @3) 0.44 km (12:48 / km) +20m 10:24 / km
ahr:92 max:116 shoes: Icebugs Spirit 2015

◪ (model) 37:16 intensity: (2 @1) + (34:24 @2) + (2:50 @3) *** 4.39 km (8:29 / km) +75m 7:49 / km
ahr:134 max:148 spiked:14/15c shoes: Adidas Slingshot Trail Blue 17

Wednesday Jul 11, 2018 #

12 PM

◪ 9:32 intensity: (30 @0) + (18 @1) + (1:41 @2) + (5:24 @3) + (1:07 @4) + (32 @5) 0.83 mi (11:31 / mi) +7m 11:12 / mi
ahr:141 max:175

◪ race (M-55 A Middle) 33:02 intensity: (25 @2) + (6:16 @3) + (18:04 @4) + (8:17 @5) 5.0 km (6:36 / km) +80m 6:07 / km
ahr:145 max:182 spiked:15/20c shoes: Icebugs Spirit 2016

Splits
GPS Tracking

Tuesday Jul 10, 2018 #

9 AM

forest run warm up/down 11:50 [3] 1.45 km (8:10 / km) +10m 7:54 / km
spiked:3/3c slept:8.0 shoes: Icebugs Spirit 2015

to the start

◪ 51:13 [3] 8.08 km (6:20 / km) +100m 5:58 / km
spiked:14/17c shoes: Icebugs Spirit 2015

good race, soft ground, only one miss for ~ 1.5 min and a 180 for ~1.5 min. 6-th in my group, did not get Jorgen, but will try.
Splits
GPS Tracking

Sunday Jul 8, 2018 #

10 AM

road run 13:19 [3] 1.18 mi (11:15 / mi) +2m 11:11 / mi

◪ race 16:09 [4] 1.9 mi (8:30 / mi) +7m 8:24 / mi

Saturday Jul 7, 2018 #

11 AM

road run 9:50 intensity: (7 @0) + (4:02 @1) + (4:05 @2) + (1:17 @3) + (7 @4) + (12 @5) 0.72 mi (13:36 / mi) +20m 12:32 / mi
ahr:123 max:171

◪ race (sprint M55-1) 16:51 intensity: (22 @0) + (1:29 @1) + (3:02 @2) + (1:17 @3) + (9:23 @4) + (1:18 @5) 3.25 km (5:11 / km) +10m 5:06 / km
ahr:148 max:174 spiked:19/23c shoes: Adidas Adizero Adios Boost 2

one mistake for ~ 20 sec, several hesitations, good effort, but not super fast.
15-th, qualified into A final.
C • Nice! 1

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018
 
1 PM

road run 11:09 intensity: (4:14 @0) + (2:19 @1) + (4:00 @2) + (36 @3) 0.6 mi (18:27 / mi)
ahr:104 max:144

road run 10:34 intensity: (8 @1) + (25 @2) + (2:47 @3) + (6:52 @4) + (22 @5) 1.34 mi (7:52 / mi) +5m 7:47 / mi
ahr:156 max:169

Thursday Jul 5, 2018 #

2 AM

road run 1:03:27 intensity: (4:21 @1) + (53:19 @2) + (5:46 @3) + (1 @4) 9.69 km (6:33 / km) +2m 6:32 / km
ahr:130 max:157 slept:8.5 weight:164lbs shoes: Adidas Adizero Adios Boost 2

it feels great to have normal summer weather for a change after heat wave: in Copenhagen it is around 17C and clouds, so nice for running. R. Achilles needed at leat 20 min to feel legit to run, did some jumping steps and 100s on a grass, and 200 at the end.

Wednesday Jul 4, 2018 #

11 AM

hiking 22:03 intensity: (7:17 @0) + (13:12 @1) + (1:08 @2) + (26 @3) 1.3 mi (16:58 / mi) +3m 16:51 / mi
ahr:89 max:134

Tuesday Jul 3, 2018 #

5 PM

road run (commute) 6:00 [4] 1.3 km (4:37 / km) +5m 4:32 / km
shoes: Adidas Slingshot Trail Blue 17

Hot and humid, but it is almost over, so some speed was required to make the train. I was on time, train was late.

Monday Jul 2, 2018 #

12 PM

hiking 11:30 intensity: (4:55 @0) + (5:14 @1) + (37 @2) + (44 @3) 1.8 km (6:23 / km) +5m 6:18 / km
ahr:80 max:139 shoes: Adidas Slingshot Trail Blue 17

4 PM

road run 8:39 intensity: (43 @0) + (4:52 @1) + (3:04 @2) 1.3 km (6:39 / km) +15m 6:17 / km
ahr:109 max:127 shoes: Adidas Slingshot Trail Blue 17

Sunday Jul 1, 2018 #

9 PM

road run 15:50 intensity: (7:14 @1) + (4:55 @2) + (3:41 @3) 1.88 km (8:25 / km) +15m 8:05 / km
ahr:122 max:144 shoes: Adidas Slingshot Trail Blue 17

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