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Training Log Archive: DarthBalter

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  trail run11 9:31:39 61.11(9:21) 98.35(5:49) 1246
  road run10 4:05:21 24.88(9:52) 40.05(6:08) 345
  roller skiing3 4:04:40 35.32(6:56) 56.85(4:18) 140
  ◪1 1:19:48 6.33(12:36) 10.19(7:50) 1052 /2c100%
  stretching6 1:00:00
  hiking1 30:00 1.99(15:05) 3.2(9:23) 40
  Total29 20:31:28 129.64 208.63 18762 /2c100%
  [1-5]24 19:28:28
averages - sleep:7.3 weight:167.9lbs

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Tuesday Jun 30, 2020 #

8 AM

roller skiing (skating style) 1:25:00 [2] 20.8 km (4:05 / km) +100m 3:59 / km
slept:6.0 weight:167lbs shoes: Pursuit Roller Ski

18 x 1.1584 km loop at Heuser Park, King of Prussia, PA. Nice morning, not too warm, good pavement.
http://www.gmap-pedometer.com/?r=7497693
10 AM

hiking (commute) 30:00 [1] 3.2 km (9:22 / km) +40m 8:49 / km
shoes: Adidas Boston 8

to Speedy's house.

Monday Jun 29, 2020 #

8 AM

road run (easy - MP) 1:14:21 intensity: (6 @0) + (3:10 @1) + (28:27 @2) + (42:38 @3) 12.5 km (5:57 / km) +158m 5:36 / km
ahr:135 max:149 slept:8.5 weight:166lbs shoes: Adidas Boston 8

to Valley Forge and back. Legs felt good after ~ 20 .min. Sunny and warm, but manageable, more shadows would help.
10 AM

stretching (legs and lower back) 10:00 [0]

Saturday Jun 27, 2020 #

11 AM

road run (easy) 1:04:00 intensity: (26 @0) + (40 @1) + (31:14 @2) + (31:40 @3) 10.9 km (5:52 / km) +140m 5:31 / km
ahr:133 max:143 slept:7.0 weight:167lbs shoes: Adidas Boston 8

while Speedy was busy renovating his bedroom, I went out for a run. Warm and humid, but manageable. Legs felt fine, but slow-ish. cloaked 163 lbs after a run. Hydrating back quickly.
C • Painting? 3
1 PM

stretching (legs and lower back) 10:00 [0]

Friday Jun 26, 2020 #

6 PM

trail run (easy) 50:42 intensity: (18 @0) + (2:33 @1) + (21:44 @2) + (26:07 @3) 8.34 km (6:05 / km) +76m 5:49 / km
ahr:133 max:147 shoes: Adidas Boston 8

Easy run with Speedy at King of Prussia, quite warm, I felt sluggish.

Wednesday Jun 24, 2020 #

9 PM

trail run 58:51 intensity: (7 @0) + (31 @1) + (13:00 @2) + (44:17 @3) + (56 @4) 10.5 km (5:36 / km) +70m 5:25 / km
ahr:138 max:156 shoes: Adidas Adizero Adios Boost 2

to Victory Field + 6x100/100 + 5x200/200 and back home. Heat was down in the evening. Legs are fresh, but hamstring is a little tight.
10 PM

stretching (legs and lower back) 10:00 [0]

Monday Jun 22, 2020 #

9 AM

road run (commute) 8:08 intensity: (28 @0) + (1:26 @1) + (6:12 @2) + (2 @3) 1.19 km (6:50 / km)
ahr:118 max:128 shoes: Merrell Bare Access 4

roller skiing (easy) 34:19 intensity: (50 @1) + (6:44 @2) + (24:15 @3) + (2:30 @4) 4.38 mi (7:50 / mi)
ahr:139 max:156 slept:6.5 shoes: Pursuit Roller Ski

Super hot under the blazing sun. Broke a tip of my pole, went back without poles, balance training. On a positive side, had time to buy plants and soil for them: dill and very great smelling basil plant.

Saturday Jun 20, 2020 #

12 PM

◪ (easy) 1:19:48 intensity: (7 @0) + (10:13 @1) + (1:04:27 @2) + (5:01 @3) 10.19 km (7:50 / km) +105m 7:27 / km
ahr:125 max:140 spiked:2/2c slept:7.5 weight:168lbs shoes: Icebugs Spirit 2016

easy run with Andrew around Sebago Lake, checking new edition of that map. All on trails and roads, it felt quite warm and humid at times. Flat trails to preserve the Achilles. Map looks good from the trails. A short swim in Sebago Lake was a big bonus on this warm day, water is warm, too.

Friday Jun 19, 2020 #

3 PM

road run 37:45 intensity: (7 @0) + (1:38 @1) + (33:40 @2) + (2:20 @3) 3.8 mi (9:56 / mi) +33m 9:40 / mi
ahr:125 max:142 shoes: Adidas Adizero Adios Boost 2

Wednesday Jun 17, 2020 #

7 PM

trail run 52:40 intensity: (10 @0) + (24 @1) + (21:28 @2) + (30:26 @3) + (12 @4) 9.2 km (5:43 / km) +120m 5:22 / km
ahr:136 max:153 slept:8.0 weight:167lbs shoes: Adidas Boston 8

Recovery run in Forest Park, wanted to do 100 m strides, but my R. hamstring was not up to it. Running at dusk, cool evening, getting humid.
8 PM

stretching (legs and lower back) 10:00 [0]

Tuesday Jun 16, 2020 #

stretching (legs and lower back) 10:00 [0]

2 PM

trail run 1:19:26 intensity: (6 @0) + (44 @1) + (9:49 @2) + (1:08:47 @3) 13.9 km (5:43 / km) +220m 5:18 / km
ahr:140 max:151 slept:8.0 weight:169lbs shoes: Adidas Adizero Adios Boost 2

4 long loops in Forest park. Great weather, sunny, dry, warm. Last loop legs got tired needed to pick up effort to keep pace. Hamstrings got tight a little bit.

4 long horse loops - Splits

Monday Jun 15, 2020 #

7 AM

road run (commute) 23:44 intensity: (10 @0) + (1:51 @1) + (12:13 @2) + (9:21 @3) + (9 @4) 3.8 km (6:15 / km) +10m 6:10 / km
ahr:131 max:155 slept:6.0 weight:168lbs shoes: Adidas Ultra Boost Uncaged

Sunday Jun 14, 2020 #

5 PM

trail run (easy) 47:12 intensity: (29 @1) + (4:48 @2) + (41:55 @3) 8.05 km (5:52 / km) +100m 5:31 / km
ahr:139 max:151 slept:9.0 weight:170lbs shoes: Adidas Boston 8

Recovery run in Forest Park, minimized climb to save tender Achilles on both legs. For some reason, GPS trek is way off today.

Saturday Jun 13, 2020 #

Event: Jukola 2020: POSTPONED to 2021
 
Event: CANCELED--WCOC Summer BBQ, Sprints and Meeting
 
11 AM

road run 6:22 intensity: (2 @0) + (50 @1) + (5:30 @2) 0.97 km (6:35 / km)
ahr:122 max:134 shoes: Merrell Bare Access 4

roller skiing 2:05:21 intensity: (1:54 @1) + (34:21 @2) + (1:29:06 @3) 29.0 km (4:19 / km) +40m 4:18 / km
ahr:136 max:147 slept:8.0 weight:167lbs shoes: Pursuit Roller Ski

Roller skiing along Wantagh Parkway, very light wind today, no help, no resistance, but I felt it at the end, last mile was tough.
1 PM

road run 7:37 intensity: (31 @1) + (6:06 @2) + (1:00 @3) 1.05 km (7:17 / km) +4m 7:09 / km
ahr:126 max:139 shoes: Merrell Bare Access 4

Friday Jun 12, 2020 #

10 AM

road run 9:30 intensity: (34 @0) + (2:34 @1) + (6:18 @2) + (4 @3) 0.74 mi (12:46 / mi)
ahr:115 max:129

Thursday Jun 11, 2020 #

8 AM

road run 6:45 intensity: (3 @1) + (12 @2) + (6:30 @3) 0.71 mi (9:33 / mi)
ahr:142 max:145

12 PM

trail run 8:34 intensity: (1:05 @1) + (21 @2) + (7:08 @3) 0.79 mi (10:54 / mi)
ahr:137 max:145

Monday Jun 8, 2020 #

7 PM

trail run (10x100/100) 50:15 intensity: (57 @1) + (9:17 @2) + (40:01 @3) 9.0 km (5:35 / km) +55m 5:25 / km
ahr:138 max:151 slept:6.5 weight:167lbs shoes: Adidas Boston 8

Sunday Jun 7, 2020 #

4 PM

trail run (easy) 1:00:52 intensity: (12 @0) + (52 @1) + (10:31 @2) + (49:17 @3) 10.0 km (6:05 / km) +150m 5:40 / km
ahr:137 max:150 slept:8.0 weight:170lbs shoes: Adidas Adizero Adios Boost 2

1.5 new perimeter loops in Forest Park. Weather was perfect, park well overcrowded. Easy, recovery effort, all the way, I felt better as I went along.

Saturday Jun 6, 2020 #

5 PM

trail run 1:03:08 intensity: (2 @0) + (43 @1) + (2:53 @2) + (56:59 @3) + (2:31 @4) 10.8 km (5:51 / km) +170m 5:25 / km
ahr:143 max:156 slept:8.0 weight:169lbs shoes: Adidas Boston 8

To Forest Rark + 3 long horse loops, last loop 1 min tempo / 40 sec rest, and back home. Right after thunderstorm, warm and very humid. Legs are rested, stiff in the beginning.

Thursday Jun 4, 2020 #

8 AM

road run 7:09 intensity: (5 @0) + (1:19 @1) + (3:45 @2) + (2:00 @3) 0.74 mi (9:40 / mi)
ahr:127 max:142

Wednesday Jun 3, 2020 #

4 PM

trail run (hills) 56:01 intensity: (27 @1) + (1:45 @2) + (38:12 @3) + (15:37 @4) 9.9 km (5:39 / km) +135m 5:18 / km
ahr:149 max:161 slept:6.5 weight:168lbs shoes: Adidas Boston 8

Warm day, humid after thunderstorm. Running felt good, did 4 loops in Forest Park, pushing effort up hills.

Monday Jun 1, 2020 #

5 PM

trail run (easy) 43:58 intensity: (19 @1) + (1:15 @2) + (39:19 @3) + (3:05 @4) 7.4 km (5:56 / km) +150m 5:24 / km
ahr:147 max:158 slept:6.5 weight:167lbs shoes: Adidas Boston 8

stretching (legs and lower back) 10:00 [0]

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