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Training Log Archive: DarthBalter

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  road run15 3:02:50 22.0(8:19) 35.4(5:10) 185
  ◪2 2:09:00 9.01(14:19) 14.5(8:54) 20048 /49c97%
  trail run1 14:11 1.49(9:31) 2.4(5:55) 132
  Total18 5:26:01 32.5(10:02) 52.3(6:14) 51748 /49c97%
averages - sleep:8 weight:162.3lbs

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

11 AM

◪ (control placement) 40:00 [2] ** 6.5 km (6:09 / km) +100m 5:43 / km
spiked:10/10c shoes: Salomon S-Lab Fellcross 2

hanging "real" controls for contours only in Forest Park
9 PM

road run (commute) 6:20 [3] 1.2 km (5:17 / km) +10m 5:04 / km
shoes: Salomon S-Lab Fellcross 2

Saturday Mar 12, 2016 #

3 PM

road run warm up/down 9:00 [2] 1.7 km (5:18 / km) +10m 5:09 / km
slept:8.0 weight:164lbs shoes: Adidas Adizero Adios 2

to Forest Park and back
4 PM

◪ long (control placements) 1:29:00 intensity: (39:00 @1) + (50:00 @2) *** 8.0 km (11:08 / km) +100m 10:28 / km
spiked:38/39c shoes: Adidas Adizero Adios 2

courses are set
5 PM

trail run hills (6 x 180 up) 14:11 intensity: (11:00 @2) + (3:11 @5) 2.4 km (5:55 / km) +132m 4:38 / km
shoes: Adidas Adizero Adios 2

after setting all controls, I did 6 up hill intervals: 53.7, 53.3, 51.1, 52.2, 52.6, 53.0. full effort on each one, last one felt tough.

Friday Mar 11, 2016 #

8 AM

road run (commute work) 19:50 intensity: (6:50 @2) + (13:00 @3) 3.9 km (5:05 / km) +10m 5:01 / km
slept:6.5 weight:164lbs shoes: Adidas Boston

day 3 of a heat wave (60+F)
12 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Boston

5 PM

road run (commute home) 18:30 intensity: (13:30 @2) + (5:00 @4) 3.9 km (4:45 / km) +45m 4:29 / km
shoes: Adidas Boston

Thursday Mar 10, 2016 #

8 AM

road run (commute work) 18:00 intensity: (6:30 @2) + (11:30 @3) 3.8 km (4:44 / km) +5m 4:42 / km
slept:6.5 weight:164lbs shoes: Adidas Slingshot Trail

Day 2 of heat wave - 60+F this morning
5 PM

road run (commute home) 9:50 intensity: (3:00 @2) + (6:50 @3) 1.9 km (5:11 / km) +15m 4:59 / km
shoes: Adidas Slingshot Trail

Wednesday Mar 9, 2016 #

8 AM

road run (morning commute) 18:50 intensity: (7:00 @2) + (11:50 @3) 3.8 km (4:57 / km) +5m 4:55 / km
slept:8.5 weight:162lbs shoes: Adidas Slingshot Trail

heat wave #1 begins.
12 PM

road run (lunch commute) 10:00 [3] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

5 PM

road run (commute - home) 10:00 intensity: (3:00 @2) + (7:00 @3) 1.9 km (5:16 / km) +15m 5:04 / km
shoes: Adidas Slingshot Trail

Tuesday Mar 8, 2016 #

11 AM

road run (commute) 14:00 [3] 2.6 km (5:23 / km) +15m 5:14 / km
slept:10.5 weight:160lbs shoes: Adidas Slingshot Trail

super warm today
5 PM

road run (commute home) 8:00 [2] 1.5 km (5:20 / km) +10m 5:10 / km
shoes: Adidas Slingshot Trail

Monday Mar 7, 2016 #

road run (commute home) 10:30 intensity: (3:00 @2) + (7:30 @3) 2.0 km (5:15 / km) +20m 5:00 / km
shoes: Adidas Slingshot Trail

8 AM

road run (morning commute) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
slept:8.0 weight:160lbs shoes: Adidas Slingshot Trail

Cool, sunny, warming up fast. Just a touch stiff from yesterday's race.
12 PM

road run (lunch commute) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

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