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Training Log: iansmith

In the last 7 days:

activity # timemileskm+mload
  Biking1 1:12:00 19.75(16.5/h) 31.78(26.5/h) 2417.2
  Running1 53:43 6.08(8:50) 9.78(5:30) 3017.7
  Total2 2:05:43 25.82(4:52) 41.56(3:01) 27124.9
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Monday Jul 6 #

11 PM

Biking 1:12:00 [1] 31.78 km (26.5 kph) +241m

Easy ride on the usual loop. I forgot to charge my watch, and it promptly died shortly after I started. The air was finally cool. I felt tired and a bit sluggish - the weekend was busy, but it was excellent to get out.

Sunday Jul 5 #

6 AM

Running 22:52 [1] 4.04 km (5:40 / km) +17m 5:33 / km
shoes: 202005 Saucony Escape TR4

As my posse had elected to do a summer 3k time trial and evening traffic at my local track was very high, I set out early this morning hoping to find few people. Even at around 7 AM, there were ten or so people using the track - and the Beltline Trail was quite busy with obnoxious morning people.

After warming up with an easy run to the track, I ran 2x400m bouts with a target pace of 96s/400 (lol). My 3k PR is 10:31, and as I've only run ~240 km this year, I did not have high hopes. I chose to aim for 12:00 pace because Boris was in that neighborhood; I used to be able to do 4:00/km pace for threshold runs.

It turns out that I am no longer able to do this. Even with a generous 1:00/km OUSA Board bonus, I'm still slow of my PR. My legs just would not turn over fast enough, and my perceived effort maxed out at full gas with a pitiful pace. VO2 max is like 3 ml/(kg min). Conditions were not ideal - I had to dodge a few walkers for maybe a 5-10s total penalty, and I doubt I'm at my physical best at 6 AM. It was fairly cool, heating to maybe 22-23 C by the time I was done.

I hope to improve by the October or November time trial; with this time, there is a ton of room for improvement.

Running race 13:45 [4] 3.0 km (4:35 / km) +1m 4:35 / km
shoes: 202005 Saucony Escape TR4

Well, shit. At least there's a lot of room for improvement for the Fall.

Running 17:06 [1] 2.74 km (6:14 / km) +12m 6:06 / km
shoes: 202005 Saucony Escape TR4

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Injuries

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Training Targets

Jul 1–31 (31d)
Biking 1200km
actual:47.7km3%
projected:164.4km13%

Jul 1 – Dec 31 (184d)
Hahaha 2020 sucks
Orienteering
+ Running
+ Biking
+ Running - Trail
180:00:00
actual:2:47:321%
projected:57:05:0731%

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