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Training Log Archive: DarthBalter

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  ◪7 7:23:48 26.36(16:50) 42.43(10:28) 119061 /73c83%
  trail run6 5:08:11 33.65(9:10) 54.15(5:41) 558
  cycling15 4:15:00 48.52(5:15) 78.09(3:16) 265
  road run3 2:25:49 17.43(8:22) 28.05(5:12) 235
  stretching3 33:00
  Total33 19:45:48 125.96 202.72 224861 /73c83%
  [1-5]30 19:12:48
averages - sleep:6.9 weight:161.3lbs

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Tuesday Jun 30, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)
slept:6.5

5 PM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km) +15m 3:41 / km

Monday Jun 29, 2015 #

8 AM

cycling warm up/down (commute) 15:00 [1] 4.0 km (3:45 / km)
slept:6.0 weight:162lbs

5 PM

cycling (commute) 15:00 [3] 4.0 km (3:45 / km) +15m 3:41 / km

Friday Jun 26, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)
slept:6.0

got a flat tire at the end

Thursday Jun 25, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)

6 PM

cycling (commute) 15:00 [3] 4.0 km (3:45 / km) +10m 3:42 / km

8 PM

trail run 49:29 [2] 7.8 km (6:21 / km) +100m 5:58 / km
shoes: Adidas Adizero Adios 2 Blue

after work with K-pop: to Forest Park + 10 x 80/80 up, pine forest + back. Nice evening to run

Wednesday Jun 24, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)
slept:6.0

5 PM

cycling warm up/down (commute) 15:00 [2] 4.0 km (3:45 / km) +15m 3:41 / km

back home
7 PM

◪ warm up/down (setting up controls) 21:00 [2] *** 3.0 km (7:00 / km) +2m 6:59 / km
spiked:14/15c shoes: Adidas Adizero Adios 2

first use of Randall's Island, test run 1, hanging tape for K-pop
8 PM

◪ tempo (sprint) 14:04 [4] *** 3.0 km (4:41 / km) +5m 4:39 / km
spiked:14/15c shoes: Adidas Adizero Adios 2

collecting all in reverse, fighting head to head with K-pop, legs are shot at the end

trail run warm up/down 9:00 [2] 1.5 km (6:00 / km) +5m 5:54 / km
shoes: Adidas Adizero Adios 2

Tuesday Jun 23, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)

6 PM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km) +15m 3:41 / km

back home
8 PM

trail run (easy) 46:36 [2] 7.8 km (5:58 / km) +73m 5:42 / km
shoes: Adidas Adizero Adios 2 Blue

2 long horse loop in Forest park with K-pop at dusk, warm and humid.

Monday Jun 22, 2015 #

8 AM

cycling (commute) 15:00 [2] 4.0 km (3:45 / km)
slept:5.0

from Kew Gardens to Jamaica Station and some in Freeport, LI.
5 PM

cycling (commute) 15:00 [3] 4.0 km (3:45 / km) +15m 3:41 / km

back home

Sunday Jun 21, 2015 #

Event: WCOC Ratlum Mountain
 

Sprint A - Splits

Sprint B - Splits

Saturday Jun 20, 2015 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
slept:8.0 weight:162lbs

Friday Jun 19, 2015 #

3 PM

trail run intervals (10 x 500 T pace) 1:25:08 intensity: (25:00 @1) + (39:08 @2) + (21:00 @4) 13.35 km (6:23 / km) +100m 6:09 / km
slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2 Blue

Running intervals with K-Pop in Forest Park : 10 x 500 with longish walking rest - warm ~80F, not too humid. Legs felt 100%. Good training, one way - mostly gentle up hill, and same thing - nice down hill acceleration going back 500 m.

Wednesday Jun 17, 2015 #

6 PM

trail run intervals (T intervals ) 1:10:12 intensity: (20:00 @2) + (26:12 @3) + (12:00 @4) + (12:00 @5) 13.7 km (5:07 / km) +155m 4:51 / km
slept:6.0 weight:162lbs shoes: Adidas Adizero Adios 2

to Forest Park + 6 intervals of slightly different distance each time due to dog walkers in bunches blocking trails + back home. Legs are fresh, so the lungs were the limiting factor, hence some effort 5 running up hills.

Sunday Jun 14, 2015 #

12 PM

◪ (Green course) 1:15:03 [3] *** 8.03 km (9:21 / km) +218m 8:14 / km
spiked:6/10c shoes: Icebugs Spirit 2015

contols were hidden beyond reasonable, I went right past #1 on a 30 cm bolder with bag as low as possible, and I think that boulder was not even on a map. Got stung by bees right next to 2, missed 3 on a very careful bearing attack :(, and 9 was just icing on a cake with bag just in the middle of the woods on a close to nothing charcoal platform. One a good side, legs are fine, could run when wanted, despite 90F and humid weather.

Green - Splits

Friday Jun 12, 2015 #

cycling (commute) 30:00 [3] 10.0 mi (3:00 / mi) +80m 2:56 / mi

to mom's and back

Thursday Jun 11, 2015 #

9 PM

road run (10 x 100/100) 41:40 intensity: (6:40 @2) + (31:40 @3) + (3:20 @5) 8.15 km (5:07 / km) +75m 4:53 / km
slept:8.0 weight:159lbs shoes: Adidas Adizero Adios 2

to Victory Field + strides + back. It was still 90F at 9PM

Wednesday Jun 10, 2015 #

8 PM

road run intervals (T intervals 4 x 1000/200) 54:42 intensity: (7:00 @2) + (31:42 @3) + (16:00 @4) 11.36 km (4:49 / km) +75m 4:40 / km
slept:8.0 weight:160lbs shoes: Adidas Adizero Adios 2

To Victory Field and intervals there + back. Bunch of cops were investigating something gruesome next to r.r. tracks with medical examiners car present.
Legs were fresh, so not too bad, just around target times for this workout.
9 PM

stretching warm up/down (lower back and legs) 8:00 [0]

Sunday Jun 7, 2015 #

◪ (field checking) 3:00:00 [1] 10.0 km (18:00 / km) +400m 15:00 / km
shoes: Inov8 Oroc 280

2 sessions - first wit Eric, Geof, and Craig going to Fire Tower Hill, second just with Eric, going to Joe's Hill at Pound Ridge. Some tough and some super nice terrain, all good. Super useful and interesting. Put it in your calendars for 2016 US Champs in September just before NAOC.

Saturday Jun 6, 2015 #

Event: HVO Mountain Lakes
 
10 AM

◪ warm up/down 15:00 [2] ** 2.5 km (6:00 / km) +45m 5:30 / km
spiked:1/1c shoes: Icebugs Spirit 2015

11 AM

◪ (Blue course) 1:17:17 [4] **** 9.99 km (7:44 / km) +360m 6:33 / km
spiked:15/20c slept:7.0 shoes: Icebugs Spirit 2015

Legs are completely under-recovered from last night. No North line printed and map not turned to magnetic North, tells it all, as soon as I relied on compass, I paid for that.
2 PM

◪ (control pick-up ) 1:01:24 [1] *** 5.91 km (10:24 / km) +160m 9:09 / km
spiked:11/12c shoes: Icebugs Spirit 2015

finished on fumes, dehydrated.

Blue - Splits

Friday Jun 5, 2015 #

7 PM

trail run (easy-MP-T) 47:46 intensity: (31:46 @3) + (16:00 @4) 10.0 km (4:47 / km) +125m 4:30 / km
slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park:8:36, 8:15, 8:01, 8:36 - 2 middle ones - tempo effort - legs are good. Nice evening, a little humid (66F). Fuzzy satellite reception in the beginning.
8 PM

stretching warm up/down (lower back and legs) 15:00 [0]

Thursday Jun 4, 2015 #

1 PM

road run (12 x 100/100) 49:27 intensity: (45:27 @2) + (4:00 @4) 8.54 km (5:48 / km) +85m 5:31 / km
shoes: Adidas Adizero Adios 2 Blue

To Victory Field + 12 x 100/100 + back. Running with K-pop. Nice day to run.
3 PM

stretching warm up/down (lower back and legs) 10:00 [0]

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