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Training Log Archive: DarthBalter

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  trail run6 5:30:14 36.32(9:05) 58.46(5:39) 1168
  cycling9 4:56:29 68.48(4:20) 110.2(2:41) 710
  ◪5 3:59:04 20.6(11:36) 33.16(7:13) 74746 /55c83%
  hiking1 2:13:39 4.23(31:34) 6.81(19:37) 217
  stretching3 30:00
  swimming1 20:00
  forest run1 5:28 0.46(11:59) 0.73(7:27) 30
  Total24 17:34:54 130.09 209.36 287246 /55c83%
  [1-5]21 17:04:13
averages - sleep:7.6 weight:160.6lbs

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Saturday Aug 31, 2013 #

9 AM

◪ race (motala) 44:46 intensity: (17 @0) + (7 @1) + (2:34 @2) + (28:06 @3) + (13:26 @4) + (16 @5) **** 6.43 km (6:58 / km) +98m 6:28 / km
ahr:153 max:169 spiked:16/19c slept:7.5 shoes: Inov-8 Talon 212 (2013)

One Cowboy Relay at Forest Meadows, day 4 of Laramie Daze.
Nice place, clean 4 loops, may be 30 sec hesitations, but sloppy at 1 and 3 on last loop, Biggins caught up to me and ran away. Finished fifth, Z-man - 36:48.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...
10 AM

◪ 11:19 intensity: (31 @1) + (3:31 @2) + (7:17 @3) 1.5 km (7:34 / km) +32m 6:50 / km
ahr:143 max:152 shoes: Inov-8 Talon 212 (2013)

ran 3 first controls of final loop to check out what went wrong

Friday Aug 30, 2013 #

9 AM

◪ (mass start Red) 57:34 intensity: (19 @1) + (1:06 @2) + (18:57 @3) + (37:12 @4) ** 8.74 km (6:35 / km) +171m 6:00 / km
ahr:156 max:162 spiked:11/12c slept:7.0

Day 3 at Laramie Daze, easier than first two days technically and physically. Felt better running today, one small error at #10 ~ 1 min or less, good effort. Best time 48+ min

Thursday Aug 29, 2013 #

9 AM

trail run warm up/down 11:04 intensity: (2 @0) + (4 @1) + (3:09 @2) + (7:49 @3) 1.5 km (7:23 / km) +25m 6:49 / km
ahr:144 max:152 shoes: Inov-8 Talon 212 (2013)

With Z-man before the race

◪ (mass start Red) 1:10:53 intensity: (14 @0) + (28 @1) + (1:59 @2) + (12:29 @3) + (54:36 @4) + (1:07 @5) **** 9.5 km (7:28 / km) +216m 6:42 / km
ahr:158 max:167 spiked:9/13c shoes: Inov-8 Talon 212 (2013)

Day 2 Days at Pelican Bay, started well, but made some weak decisions in the circle on last 3 controls ~ 6 min total lost. Another fantastic day at Laramie.
3 PM

hiking 2:13:39 [1] 6.81 km (19:37 / km) +217m 16:55 / km

Hiking with Z-man Around Sugarloaf Mountain, WY. Great weather, views. took some pictures. Good training, too, at 11000 feet elevation.

Wednesday Aug 28, 2013 #

Event: 2013 Laramie Daze
 
9 AM

forest run 5:28 intensity: (29 @1) + (54 @2) + (1:19 @3) + (2:13 @4) + (33 @5) 0.73 km (7:27 / km) +30m 6:11 / km
ahr:156 max:183

◪ race (mass start Red) 54:32 intensity: (3 @0) + (21 @1) + (15 @2) + (13:07 @3) + (33:41 @4) + (7:05 @5) *** 6.99 km (7:48 / km) +230m 6:42 / km
ahr:159 max:173 spiked:10/11c shoes: Inov8 OROC280 (2012)

First day of Daze, mass start - dead legs and lungs, clean run ~ 30 sec lost total.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...

Saturday Aug 24, 2013 #

Event: US Corn Maze Orienteering Champs (classic, relay, party, night)
 

Friday Aug 23, 2013 #

cycling (commute) 1:15:00 [2] 26.0 km (2:53 / km) +190m 2:47 / km
slept:6.0 weight:163lbs

work + parents place

Wednesday Aug 21, 2013 #

11 AM

cycling (commute - work) 28:55 intensity: (6:25 @1) + (18:25 @2) + (4:05 @3) 10.7 km (2:42 / km) +65m 2:37 / km
ahr:129 max:157 slept:7.5 weight:163lbs

Heat is back, so is biking commute. Not too much traffic, warm, humid
11 PM

cycling (commute - home) 24:00 [3] 10.7 km (2:15 / km) +85m 2:09 / km

not too many cars, so I could push the pace a little

Sunday Aug 18, 2013 #

11 AM

trail run long 1:29:40 intensity: (5 @1) + (28:18 @2) + (48:48 @3) + (12:29 @4) 15.6 km (5:45 / km) +502m 4:57 / km
ahr:147 max:163 slept:7.0 weight:159lbs shoes: Puma - Narabota XC Brown

Ran with Speedy at Lewis Morris Park, easy effort, still working up hills. Over all good training.

Saturday Aug 17, 2013 #

cycling (commute) 30:00 intensity: (15:00 @1) + (15:00 @2) 10.0 km (3:00 / km) +65m 2:54 / km

to my parents place and back
3 PM

trail run 1:10:39 intensity: (5 @0) + (1:25 @1) + (4:08 @2) + (51:11 @3) + (13:22 @4) + (28 @5) 13.5 km (5:14 / km) +220m 4:50 / km
ahr:150 max:167 slept:8.5 weight:161lbs shoes: Adidas Adizero Adios 2

@ Forest Park, trails have been covered with nice layer of wood-chips, made them softer and slower, some places almost felt like mossy Finnish woods.
4 PM

stretching (legs and back) 12:00 [0]

Thursday Aug 15, 2013 #

9 AM

trail run (easy-MP) 39:17 intensity: (38 @2) + (26:36 @3) + (11:18 @4) + (45 @5) 8.2 km (4:47 / km) +100m 4:31 / km
ahr:153 max:167 slept:8.5 weight:160lbs shoes: Adidas Adizero Adios 2

3 loops in Forest Park: 8:35 (151), 8:25 (155), 8:15 (159). Great weather ~ 70F, sunny, low humidity. HR is a little high, legs felt fresh.
10 AM

stretching warm up/down (legs and back) 12:00 [0]

Sunday Aug 11, 2013 #

11 AM

trail run 1:04:06 intensity: (2:10 @1) + (16:20 @2) + (32:55 @3) + (11:50 @4) + (51 @5) 11.0 km (5:50 / km) +320m 5:05 / km
ahr:145 max:167 slept:6.0 weight:160lbs shoes: Puma - Narabota XC Brown

@ Moristown wirh Speedy.
felt good while running, but that was premature - paid next day

Tuesday Aug 6, 2013 #

Note
(sick)

throat infection
C • Ouch 1
9 AM

stretching warm up/down (back) 6:00 [0]
slept:8.0 weight:160lbs

10 AM

cycling (commute - work) 25:34 intensity: (1:36 @1) + (10:32 @2) + (12:13 @3) + (1:13 @4) 10.7 km (2:23 / km) +70m 2:19 / km
ahr:140 max:161

wind helped, beat the traffic
8 PM

cycling (commute - home) 27:02 intensity: (4:58 @1) + (13:47 @2) + (8:17 @3) 10.7 km (2:32 / km)
ahr:132 max:156

working against wind

Monday Aug 5, 2013 #

11 AM

cycling (commute - work) 29:56 intensity: (4:53 @1) + (13:04 @2) + (11:05 @3) + (54 @4) 10.7 km (2:48 / km) +70m 2:43 / km
ahr:134 max:161 slept:7.5 weight:159lbs

cool morning, great weather, traffic is not so good...
8 PM

cycling (commute - home) 26:02 intensity: (6:02 @1) + (11:09 @2) + (8:51 @3) 10.7 km (2:26 / km) +85m 2:20 / km
ahr:130 max:156

Sunday Aug 4, 2013 #

swimming (ocean) 20:00 [2]

6 PM

trail run 55:28 intensity: (2:17 @1) + (46 @2) + (17:40 @3) + (34:45 @4) 8.66 km (6:24 / km) +1m 6:24 / km
ahr:159 max:164 slept:8.0 weight:160lbs shoes: Adidas Kanadia Trail II

@ Jones Beach with Speedy, felt tough

Friday Aug 2, 2013 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km
slept:10.0

to my parents place and back

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