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Training Log Archive: DarthBalter

In the 7 days ending Nov 16, 2013:

activity # timemileskm+m
  ◪4 3:04:31 14.23(12:58) 22.9(8:03) 75043 /47c91%
  trail run3 40:00 4.16(9:36) 6.7(5:58) 502 /2c100%
  cycling1 30:00 6.21(4:50) 10.0(3:00) 60
  strength workout1 20:00
  Total7 4:34:31 24.61 39.6 86045 /49c91%
averages - sleep:6.8 weight:163lbs

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SuMoTuWeThFrSa

Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival
 
11 AM

trail run warm up/down 15:00 [2] *** 2.5 km (6:00 / km) +25m 5:43 / km
spiked:2/2c shoes: Inov8 Oroc 280

12 PM

◪ race (Red Course Day 1) 1:03:41 [4] **** 9.0 km (7:05 / km) +255m 6:12 / km
spiked:12/15c shoes: Inov8 Oroc 280

French Creek North, latest edition. Right from the start made a directional error on 2, got myself into a parallel situation, lost 3 min. there, cleaner run after that, and than very similar error on 6 - 2 min., some small stops here and there. Speed is lower, but I could push hard all the way to the end. L. Knee mostly held but I was extremely slow over rocky ground, down to careful walk.
3 PM

◪ (control pick-up) 45:00 [1] *** 3.5 km (12:51 / km) +50m 12:00 / km
spiked:8/8c shoes: Inov8 Oroc 280


French Creek - Day 1 Red - Splits

Friday Nov 15, 2013 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +60m 2:55 / km

to my mom's place and back.

Tuesday Nov 12, 2013 #

9 AM

strength workout (legs + core + upper body) 20:00 [1]
slept:8.5 weight:163lbs

I saw snowflakes flying this morning. Knee reacted well to my usual circuit workout.

Sunday Nov 10, 2013 #

12 PM

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +25m 4:42 / km
slept:5.0 weight:163lbs shoes: Inov8 OROC280 (2012)

◪ (Red Course) 1:00:40 [4] *** 8.0 km (7:35 / km) +370m 6:10 / km
spiked:16/17c shoes: Inov8 OROC280 (2012)

Wide open woods, great visibility, new map, clean run, but knee is a problem was very careful running over rocks and down hills.
3 PM

trail run 15:00 [1] 2.2 km (6:49 / km)
shoes: Inov8 OROC280 (2012)

during relay

◪ race (Relay Leg 2) 15:10 [5] ** 2.4 km (6:19 / km) +75m 5:28 / km
spiked:7/7c shoes: Inov8 OROC280 (2012)

clean and slow

Red - Splits

Relay Leg 2 - Splits

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