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Training Log Archive: DarthBalter

In the 7 days ending Mar 21, 2016:

activity # timemileskm+m
  ◪5 2:53:37 16.9(10:16) 27.2(6:23) 77554 /60c90%
  road run8 1:20:00 9.32(8:35) 15.0(5:20) 80
  trail run1 13:00 0.93(13:57) 1.5(8:40) 120
  Total13 4:26:37 27.16(9:49) 43.7(6:06) 97554 /60c90%
  [1-5]13 4:26:27
averages - sleep:7.3

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TuWeThFrSaSuMo

Monday Mar 21, 2016 #

8 AM

road run (commute work) 9:00 [3] 1.8 km (5:00 / km) +5m 4:56 / km
slept:5.0 shoes: Adidas Slingshot Trail

need more sleep, looks like a little more snow on the Island then in Kew G.
6 PM

road run (commute home) 11:00 intensity: (4:00 @2) + (2:00 @3) + (5:00 @4) 2.2 km (5:00 / km) +15m 4:50 / km
shoes: Adidas Slingshot Trail

Sunday Mar 20, 2016 #

road run warm up/down 10:00 [2] 1.9 km (5:16 / km) +20m 5:00 / km
slept:8.0 shoes: Adidas Adizero Adios 2 Blue

legs are ~ 100 % after 2 days in the hills
11 AM

◪ race (sprint - Green-X) 16:11 [4] **** 3.0 km (5:24 / km) +50m 4:59 / km
spiked:14/16c shoes: Adidas Adizero Adios 2 Blue

Nice sprint course, did not have flow at times, one 15" route-choice error.

Green Sprint - Splits

Saturday Mar 19, 2016 #

11 AM

trail run warm up/down (to the start) 13:00 [2] 1.5 km (8:40 / km) +120m 6:11 / km
slept:8.5 shoes: Icebugs Spirit 2015

12 PM

◪ (Long - Green - X) 1:09:16 [4] *** 9.2 km (7:32 / km) +355m 6:19 / km
spiked:13/13c

tough course, interesting route choices

Green X Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 
1 PM

◪ warm up/down 31:00 intensity: (24:00 @2) + (7:00 @3) * 6.0 km (5:10 / km) +90m 4:48 / km
spiked:4/4c shoes: Icebugs Spirit 2015

to the start and back, 2 times, with the map
2 PM

◪ race (green-x middle) 28:15 [4] *** 4.0 km (7:04 / km) +180m 5:46 / km
spiked:12/16c shoes: Icebugs Spirit 2015

had trouble reading contours on inkjet printed maps, some very physical parts to the course, sloppy for most time lost, bad rout to 4

Green-X Middle - Splits

Wednesday Mar 16, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.5 shoes: Adidas Slingshot Trail

warming up again, nice in the morning, finally got proper sleep, legs feel fine
5 PM

◪ (control collection) 28:55 intensity: (10 @0) + (15 @1) + (6:42 @2) + (20:06 @3) + (1:42 @4) ** 5.0 km (5:47 / km) +100m 5:15 / km
ahr:145 max:161 spiked:11/11c shoes: Salomon Sense 3 Ultra SG

contour only, found only 5 of 10 placed, the rest were gone

road run (commute home) 10:00 [3] 1.9 km (5:16 / km) +15m 5:04 / km
shoes: Adidas Slingshot Trail

Tuesday Mar 15, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:5.5 shoes: Adidas Slingshot Trail

feel dead ~ 4 hours of sleep deficit by now
1 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

5 PM

road run (commute home) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
shoes: Adidas Slingshot Trail

barely made it today, tired.

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