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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mintore

In the 7 days ending Jul 16, 2016:

activity # timemileskm+mload
  Road running3 3:34:07 23.28(9:12) 37.47(5:43) 7771.3
  Cycling1 1:19:09 20.14(15.3/h) 32.41(24.6/h) 5715.8
  Trail running1 42:17 3.88(10:54) 6.24(6:46) 1411.0
  Warmup-down2 23:01 1.49(15:27) 2.4(9:36) 152.7
  Walk1 4:58 0.21(23:39) 0.34(14:42)
  Total5 6:03:32 49.0(7:25) 78.86(4:37) 162100.8
  [1-5]5 5:45:45

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Saturday Jul 16, 2016 #

6 PM

Road running (Long) 1:44:49 intensity: (38 @0) + (3:22 @1) + (47:02 @2) + (53:47 @3) 11.11 mi (9:26 / mi) +41m 9:20 / mi
ahr:139 max:148 shoes: Saucony Guide 8 - 2016

Long but tried to equal the consistent effort and pace of the last long run. N on Monon. Other than motivating myself to start, it went fine. Even though it was not particularly warm, I carried water, drank maybe 100 mL.

Warmup-down 12:18 intensity: (9:58 @0) + (21 @1) + (4 @2) + (1:55 @3) 0.38 mi (32:21 / mi) +2m 31:57 / mi
ahr:100 max:129

Thursday Jul 14, 2016 #

6 PM

Warmup-down 6:17 intensity: (56 @1) + (2:43 @2) + (2:38 @3) 0.67 mi (9:23 / mi) +13m 8:50 / mi
ahr:136 max:146 shoes: Saucony Guide 8 - 2016

Road running race 24:30 intensity: (38 @0) + (6 @1) + (32 @2) + (3:21 @3) + (3:07 @4) + (16:46 @5) 3.17 mi (7:44 / mi) +3m 7:43 / mi
ahr:162 max:171 shoes: Saucony Guide 8 - 2016

NC Cross-country fundraiser. Went alone as this was a rescheduled, rescheduled event and I was the only person free. The turnout was also low. Finished 3rd from a very week field on a oversized course. A time on 5 k would have been 24:01 which is 90 s off last year. Given the spacing between runners, I was happen to even have managed this.

Walk 4:58 [0] 0.21 mi (23:39 / mi)
ahr:99 max:110 shoes: Saucony Guide 8 - 2016

Warmup-down 4:26 [1] 0.44 mi (10:05 / mi)
ahr:106 max:114 shoes: Saucony Guide 8 - 2016

Tuesday Jul 12, 2016 #

7 PM

Cycling 1:19:09 intensity: (37:58 @1) + (29:32 @2) + (3:35 @3) + (8:04 @4) 20.14 mi (15.3 mph) +57m
ahr:113 max:134

Spin up the Monon. Rained fairly hard for a bit more than the 2nd half of the ride but it was so warm, it felt nice. Got home just before it full on poured and noticed pulling into the laneway much more road feel. Sure enough, the most perfectly timed flat.



Aside: Passed a rider as the light was getting dimmer. They had an ultra bright flashing LED lamp plus about 5 blue LEDs. These super intense flashing lamps may be safe for the owner but are a disaster for everyone else. I basically had to stare to the side and close my eyes until they passed. (Imagine, driving on the interstate, every car and every semi with big flashing headlights as standard gear, good idea.... no, I didn't think so).

Monday Jul 11, 2016 #

7 PM

Road running 1:24:48 intensity: (22 @0) + (3:31 @1) + (33:12 @2) + (47:43 @3) 9.0 mi (9:25 / mi) +33m 9:19 / mi
ahr:139 max:149 shoes: Saucony Guide 8 - 2016

Tried to hold a very consistent level of effort at about 135 bpm. A bit higher but otherwise succeeded only reaching the max on some very small but steeper climbs; and my longest run in quite a while. Getting good deep breaths seemed a bit difficult with allergies. When I concentrated on improving this, my heart rate went noticeably back down.

Sunday Jul 10, 2016 #

6 PM

Trail running 42:17 intensity: (1:13 @0) + (5:24 @1) + (18:58 @2) + (13:34 @3) + (3:08 @4) 3.88 mi (10:54 / mi) +14m 10:47 / mi
ahr:136 max:160 shoes: Saucony Guide 8 - 2016

A much needed relaxing jog in the woods with A. Some very winding routes through Marott; lots of downed trees and very tall vegetation but well beaten trails.

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