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Training Log Archive: DarthBalter

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  cycling8 3:46:30 56.67(4:00) 91.2(2:29) 580
  3 2:26:11 11.37(12:51) 18.3(7:59) 65536 /50c72%
  road run2 21:00 2.17(9:39) 3.5(6:00) 80
  strides1 20:00 1.55(12:52) 2.5(8:00)
  trail run1 15:00 1.12(13:25) 1.8(8:20) 80
  Total13 7:08:41 72.89(5:53) 117.3(3:39) 139536 /50c72%
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday May 1, 2011 #

9 AM

trail run warm up/down 15:00 [3] 1.8 km (8:20 / km) +80m 6:49 / km
ahr:147 max:158 slept:6.0 shoes: Inov8 Oroc 280

10 AM

race (Red - Long) 1:23:50 [4] **** 10.5 km (7:59 / km) +375m 6:46 / km
ahr:158 max:171 spiked:12/18c shoes: Inov8 Oroc 280

I would have been an OK race if I have not disintegrated on last 2 km of the race, my legs were still moving, but I was thinking that the race was over and let my guard go. When the guard was gone, I lost 4 min on 15, and the 40 sec each - 16,17,and 18. The lesson learned - never let your guard go until you are out of the woods, the time robbers will get you otherwise!

Saturday Apr 30, 2011 #

10 AM

road run warm up/down 12:00 intensity: (6:00 @2) + (6:00 @3) 2.0 km (6:00 / km) +80m 5:00 / km
ahr:140 max:158 slept:4.5 shoes: Inov8 Oroc 280

before middle

race (Red - Middle) 43:09 [4] ***** 5.0 km (8:38 / km) +195m 7:13 / km
ahr:162 max:173 spiked:8/14c shoes: Inov8 Oroc 280

I was a little careless about quality of navigation and it was a very sloppy run with 2 large amounts of time lost and 4 small ones. Very rough running over thick blueberry and some branches and small trees on the ground. Andrew Childs caught up to me on #2 and we only benefited from this on one leg to #3, but them both of us navigated purely, taking turns in being careless. On our way to 6 Spike took part in this stupidity and we pulled him into a time loss there. I felt OK running for most of the part, even it was slow.
1 PM

road run warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 Oroc 280

race (Sprint) 19:12 [5] *** 2.8 km (6:51 / km) +85m 5:57 / km
ahr:170 max:178 spiked:16/18c shoes: Inov8 Oroc 280

Legs felt great despite second race for the day, and I ran well and navigated better then in the morning, had a good flow to it. When I finished, I felt like I had almost clean race, but later, I realized that I had a poor rout to 6 and very bad exit from 6 to 7, both costing me ~ 1 min total. Still happy with the results, one of my better sprints, provided it was mostly forest.

Friday Apr 29, 2011 #

11 AM

cycling (commute - work) 31:00 [2] 10.7 km (2:54 / km) +65m 2:49 / km
slept:8.0

5 PM

cycling (commute - home) 30:01 [2] 10.5 km (2:52 / km) +85m 2:45 / km
ahr:128 max:150

Wednesday Apr 27, 2011 #

12 PM

cycling (commute - work) 27:20 intensity: (2:00 @1) + (18:00 @2) + (7:20 @3) 10.8 km (2:32 / km) +65m 2:27 / km

wind helped
9 PM

cycling (commute - home) 28:00 [2] 10.5 mi (2:40 / mi) +85m 2:36 / mi

Tuesday Apr 26, 2011 #

11 AM

cycling (commute - work) 26:04 intensity: (2:25 @1) + (15:05 @2) + (8:34 @3) 10.7 km (2:26 / km) +65m 2:22 / km
ahr:136 max:159 slept:8.0

9 PM

cycling (commute - home) 27:05 intensity: (2:15 @1) + (21:45 @2) + (3:05 @3) 10.5 km (2:35 / km) +85m 2:29 / km
ahr:131 max:152

Monday Apr 25, 2011 #

11 AM

cycling (commute - work) 27:00 [2] 10.6 km (2:33 / km) +65m 2:28 / km
slept:8.0

2 PM

strides (10x60) 20:00 intensity: (18:00 @2) + (2:00 @4) 2.5 km (8:00 / km)
shoes: Adidas Kanadia Trail

+ warm-up
7 PM

cycling (commute - home) 30:00 intensity: (20:00 @2) + (10:00 @3) 10.5 km (2:51 / km) +65m 2:46 / km

head wind, I was working uphill.

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