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Training Log Archive: darryn

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Cycling2 4:14:30 47.01(5:25) 75.65(3:22) 297
  Cycling Mt Bike3 3:23:11 28.22(7:12) 45.42(4:28) 80
  Running Road3 2:33:20 13.3(11:32) 21.4(7:10) 81
  Strength3 2:28:06
  Orienteering1 1:32:31 5.99(15:27) 9.64(9:36) 289
  Running Trail1 1:20:53 6.96(11:37) 11.2(7:13) 119
  Snowshoe1 1:09:41 5.61(12:25) 9.03(7:43) 151
  X-Country Ski (Classic)1 48:47 4.0(12:12) 6.44(7:35) 14
  X-Country Ski (Skate)1 34:13 3.5(9:47) 5.63(6:04) 11
  Total16 18:05:12 114.59 184.41 1042
  [1-5]16 15:57:49

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Sunday Feb 28, 2016 #

10 AM

Orienteering 18:05 intensity: (4 @0) + (1:16 @1) + (1:50 @2) + (9:38 @3) + (5:17 @4) 1.28 mi (14:08 / mi) +55m 12:28 / mi
ahr:142 max:158

Control reltrireval

Orienteering 1:14:26 intensity: (18 @0) + (32 @1) + (2:05 @2) + (22:02 @3) + (44:48 @4) + (4:41 @5) 4.71 mi (15:48 / mi) +234m 13:41 / mi
ahr:150 max:165

OTNT set by Julia and Mike. Great if you could avoid a few muddy spots.

Saturday Feb 27, 2016 #

10 AM

Cycling 2:58:44 intensity: (18:15 @0) + (16:31 @1) + (42:22 @2) + (1:21:55 @3) + (19:41 @4) 34.01 mi (5:15 / mi) +163m 5:11 / mi
ahr:135 max:157

Franklin to Coon Rapids Dam loop with JSD.

Friday Feb 26, 2016 #

5 AM

Running Road 52:28 intensity: (4:39 @0) + (5:55 @1) + (5:07 @2) + (26:53 @3) + (9:08 @4) + (46 @5) 4.77 mi (11:00 / mi) +44m 10:42 / mi
ahr:137 max:165

Morning run with KCP, Eric, Jeannine.

Wednesday Feb 24, 2016 #

12 PM

Strength 45:56 intensity: (21:44 @0) + (16:23 @1) + (6:12 @2) + (1:37 @3)
ahr:114 max:144

Boot camp at work

Sunday Feb 21, 2016 #

11 AM

Running Trail (Urban cross country) 1:20:53 intensity: (1:16 @0) + (2:52 @1) + (8:06 @2) + (46:45 @3) + (19:23 @4) + (2:31 @5) 6.96 mi (11:37 / mi) +119m 11:02 / mi
ahr:144 max:181

como and back

Saturday Feb 20, 2016 #

6 AM

Cycling 1:15:46 intensity: (6:37 @0) + (11:10 @1) + (16:34 @2) + (23:24 @3) + (18:01 @4) 13.0 mi (5:50 / mi) +134m 5:39 / mi
ahr:134 max:158

Bike tag.

Friday Feb 19, 2016 #

5 AM

Running Road 45:52 intensity: (46 @0) + (4:52 @1) + (4:59 @2) + (15:23 @3) + (17:21 @4) + (2:31 @5) 3.93 mi (11:40 / mi) +37m 11:20 / mi
ahr:144 max:174

Morning run with KCP and Eric. Body tired from boot camp and two fat bike races this week.

Wednesday Feb 17, 2016 #

12 PM

Strength 52:37 intensity: (27:56 @0) + (9:38 @1) + (12:07 @2) + (2:50 @3) + (6 @4)
ahr:112 max:149

Boot camp at work
6 PM

Cycling Mt Bike race (Fat) 1:01:33 intensity: (21 @0) + (2 @1) + (15 @2) + (59 @3) + (44:12 @4) + (15:44 @5) 9.27 mi (6:38 / mi) +1m 6:38 / mi
ahr:157 max:171

Keller race. Probably the last one of the year. Great fun.

Cycling Mt Bike (Fat) 21:27 intensity: (7:34 @0) + (4:11 @1) + (7:35 @2) + (1:50 @3) + (17 @4) 1.66 mi (12:55 / mi) +2m 12:52 / mi
ahr:117 max:154

Warm up loop

Monday Feb 15, 2016 #

4 PM

X-Country Ski (Skate) 34:13 intensity: (1:46 @0) + (4 @1) + (7:19 @2) + (23:00 @3) + (2:04 @4) 3.5 mi (9:47 / mi) +11m 9:41 / mi
ahr:137 max:159

U of M

Sunday Feb 14, 2016 #

9 AM

Cycling Mt Bike 8:18 intensity: (1:59 @2) + (2:44 @3) + (1:24 @4) + (2:11 @5) 1.43 mi (5:48 / mi) +17m 5:36 / mi
ahr:122 max:176

Warm up loop before Frozen Gopher

Cycling Mt Bike 43:53 intensity: (3:58 @0) + (11 @1) + (1:05 @2) + (3:13 @3) + (22:33 @4) + (12:53 @5) 7.3 mi (6:01 / mi) +56m 5:52 / mi
ahr:159 max:195

Frozen Gopher Fat bike race. Fast course. I could have gone faster, but was wary of the turns at speed. Especially the downhill turns. Other people that have studded tires said they ride through those turns with great confidence... hmmm

Wednesday Feb 10, 2016 #

12 PM

Strength 49:33 intensity: (26:05 @0) + (15:39 @1) + (7:47 @2) + (2 @3)
ahr:110 max:137

Boot camp at work. It's been a month since I've been able to attend.
6 PM

Cycling Mt Bike (Fat) 52:18 intensity: (48 @0) + (3 @1) + (13 @2) + (35 @3) + (20:43 @4) + (29:56 @5) 7.13 mi (7:20 / mi) +2m 7:20 / mi
ahr:161 max:178

Keller Fat bike race... 50 minute version this day.

I seemed slow. I think I needed more air in my tires, especially the back.

I just checked and this night my pace was 7.34 minutes/mile. Last race was 6.48 minutes/mile on a slower course. I think this was all due to tire pressure. Its a subtle distinction when fat tires run at less than 10 pounds pressure. Not sure what pressure I was at this night.



Cycling Mt Bike 15:42 intensity: (3:12 @0) + (3:07 @1) + (1:21 @2) + (1:29 @3) + (1:41 @4) + (4:52 @5) 1.43 mi (10:59 / mi) +2m 10:56 / mi
ahr:152 max:198

Warm up lap

Saturday Feb 6, 2016 #

9 AM

Snowshoe race 1:09:41 intensity: (1 @0) + (8 @2) + (26 @3) + (16:18 @4) + (52:48 @5) 5.61 mi (12:25 / mi) +151m 11:28 / mi
ahr:163 max:174

Snowshoe Shuffle at Long Lake Park in New Brighton. 2nd place age finish. Good day, especially considering I haven't run much on snowshoes for two years. Legs were noticeably still tired from classic skiing on Thursday (which I also haven't done for two years -- no snow)

Note: 4 minutes faster than same course two years ago.
C • nice race 2

Friday Feb 5, 2016 #

Running Road 55:00 [3] 4.6 mi (11:57 / mi)

Morning run with KCP, Eric and Amy.

Thursday Feb 4, 2016 #

5 PM

X-Country Ski (Classic) 48:47 intensity: (2:03 @0) + (45 @1) + (7:00 @2) + (34:52 @3) + (4:07 @4) 4.0 mi (12:12 / mi) +14m 12:04 / mi
ahr:140 max:155

First classic ski in two years!

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