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Training Log Archive: DarthBalter

In the 7 days ending Jul 30, 2017:

activity # timemileskm+m
  ◪3 2:25:35 10.66(13:40) 17.15(8:29) 13325 /33c75%
  road run4 1:25:27 10.38(8:14) 16.7(5:07) 80
  trail run3 19:01 1.47(12:54) 2.37(8:01) 3
  Total9 4:10:03 22.51(11:07) 36.22(6:54) 21625 /33c75%
  [1-5]9 3:57:33
averages - sleep:7.2 weight:168.5lbs

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

Event: Eastern Canadian Championships - Middle
 
10 AM

trail run warm up/down 6:00 [2] 1.0 km (6:00 / km)
slept:7.5 shoes: Icebugs Spirit 2016

to the start
11 AM

◪ (Middle , course 8) 32:29 [5] *** 4.4 km (7:23 / km) +20m 7:13 / km
spiked:9/14c shoes: Icebugs Spirit 2016

ECOC, middle. Plan was to use trails as much as I could. Did so, even when it was sub-optimal, most of the forest was open with some small rock formations under feet. Messed up # 7 badly on a parallel error and sloppy relocation - ~ 3 min, #4 ~30-40 sec just getting into the circle and not reading control description fully in advance. I was a little sloppy in decision making today.
3 PM

◪ (control pick-up) 1:00:00 intensity: (10:00 @0) + (30:00 @1) + (20:00 @2) *** 5.5 km (10:55 / km) +20m 10:43 / km
spiked:10/10c shoes: Icebugs Spirit 2016

mosquitoes got the best of me here

ECOC Middle - Course 8 - Splits

Saturday Jul 29, 2017 #

Event: Canada 150 Orienteering Festival
 
9 AM

trail run warm up/down 4:00 [3] 0.8 km (5:00 / km)
slept:6.5 shoes: Icebugs Spirit 2015

nice and cool in the morning
10 AM

◪ race (long - course 8) 53:06 intensity: (2:30 @0) + (7:01 @1) + (15 @2) + (10:40 @3) + (32:00 @4) + (40 @5) *** 7.25 km (7:20 / km) +93m 6:53 / km
ahr:147 max:204 spiked:6/9c shoes: Icebugs Spirit 2015

lost 3 min on first one by abandoning the original plan to attack from trail, missed 2 min. missed 1.5 min in rout to 6, misread the trail turn, and, got too creative in the marsh, going to last control, another 1.4 min. Speed and effort were good today.
C • Tenafly looking terrain 4

trail run 9:01 intensity: (4:26 @1) + (3:10 @2) + (1:25 @3) 0.57 km (15:44 / km) +3m 15:20 / km
ahr:120 max:147 shoes: Icebugs Spirit 2015


ECOC Long - Course 8 - Splits

Thursday Jul 27, 2017 #

road run (commute) 18:27 [2] 3.6 km (5:08 / km) +20m 4:59 / km
slept:6.0 weight:168lbs shoes: Adidas Adizero Adios 2 Blue

Wednesday Jul 26, 2017 #

road run (commute) 18:00 [3] 3.6 km (5:00 / km) +20m 4:52 / km
slept:8.0 weight:168lbs

Tuesday Jul 25, 2017 #

road run (commute) 28:00 [3] 5.5 km (5:05 / km) +25m 4:59 / km
slept:8.0 weight:169lbs shoes: Merrell Bare Access 4

New 0 drop shoes, forces different stile running, more of the toes.
Swedish summer continues, not for long though :(

Monday Jul 24, 2017 #

road run (commute) 21:00 intensity: (19:00 @2) + (2:00 @4) 4.0 km (5:15 / km) +15m 5:09 / km
slept:7.0 weight:169lbs shoes: Adidas Boston

recovering well, finally a Swedish Summer day.
C • Swedish Summer 4

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