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Training Log Archive: darryn

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Running Road5 7:23:32 39.31(11:17) 63.26(7:01) 423
  Cycling3 7:03:13 87.13(4:51) 140.22(3:01) 472
  Cycling Road4 4:52:44 47.66(6:09) 76.7(3:49) 451
  Hiking2 4:22:07 6.55(39:59) 10.55(24:51) 133
  Cycling Mt Bike2 4:18:13 32.57(7:56) 52.42(4:56) 634
  Running Trail2 3:20:16 14.77(13:34) 23.77(8:26) 289
  Strength3 2:23:22 0.54 0.87 1
  Total21 33:43:27 228.54 367.8 2403
  [1-5]20 25:11:14

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Saturday Jul 30, 2016 #

4 PM

Cycling 34:05 intensity: (2:00 @0) + (10:54 @1) + (19:39 @2) + (1:32 @3) 7.17 mi (4:45 / mi) +24m 4:42 / mi
ahr:116 max:141

Ride to Sunrise for Koochella Alley Cat

Cycling 1:36:19 intensity: (7 @0) + (12 @1) + (1:06 @2) + (13:33 @3) + (1:11:48 @4) + (9:33 @5) 21.88 mi (4:24 / mi) +58m 4:22 / mi
ahr:155 max:167

Koochella alley cat. Good ride. Warmer than I would have preferred, but otherwise a great day to be out. I think I had a good route and only made a few minor mistakes en-route. I picked up the two bonus stops -- the fast people don't bother with those, as they generally don't help with overall finish order -- but for me it adds a bit to the work out and extends the fun. Sociable Cider was good choice for the finish. My wife met me there where we had a couple ciders then went for dinner and another stop.

I saw Andre and his friends at the start and a few times along the way. When Andre is biking he looks like he is on a casual ride, but he is deceptively fast.

Results order below.

Andre's time was 1:31:50
My time was 1:36:19

I did the 2nd bonus pt, Andre did not. If I would have skipped that like Andre did I would have finished easily by 1:25:00 and finished no worse than 7th place. The bonus pt gave me a little more of a work out, but that's it. Have to think more about bonus pts next time, if only for the sake of my ego.

Men
1. Ben Lagerquist
2. Ben James
3. Jonathon Ziemer
4. Jeff ONeill
5. Max Severson
6. David Smith
7. Andrei Karpoff
8. Kyle Lengling
9. Walter Atkins
10. Simon Klingeman
11. Alex Bischoff
12. J Steve Bergquist
13. Jeremy Wilson
14. Tyler Rosengren
15. Darryn Kozak
16. Bradley Cyr
17. Timothée Génot
18. Andy Harvey
19. Robert Sager
20. Erik M.D.
21. Zaw Win
22. Daniel Lu
23. Alex Win

Wednesday Jul 27, 2016 #

12 PM

Strength 47:08 intensity: (17:54 @0) + (19:15 @1) + (8:19 @2) + (1:40 @3)
ahr:117 max:149

Boot camp at work

Tuesday Jul 26, 2016 #

6 PM

Running Trail 57:06 intensity: (16:33 @0) + (14:52 @1) + (15:59 @2) + (9:42 @3) 3.61 mi (15:49 / mi) +121m 14:19 / mi
ahr:122 max:144

Slow run/walk hot night.

Sunday Jul 24, 2016 #

7 AM

Cycling (Fat Bike) 1:54:07 intensity: (20:48 @0) + (35:48 @1) + (53:18 @2) + (4:13 @3) 22.32 mi (5:07 / mi) +171m 5:00 / mi
ahr:122 max:143

Fat bike. Loop around MPLS with JSD, JAH and Ashwin.

Saturday Jul 23, 2016 #

7 AM

Running Trail (cross country) 2:23:10 intensity: (6:02 @0) + (4:38 @1) + (13:35 @2) + (1:05:33 @3) + (53:22 @4) 11.16 mi (12:50 / mi) +168m 12:15 / mi
ahr:143 max:157

Mostly grass and some single track. Hot morning, but needed to get some distance in. I was not optimistic that I would finish without walking at least a couple miles, but I made it -- accomplishment enough for one day.

C • that was a good endurance b... 1

Thursday Jul 21, 2016 #

6 PM

Cycling Road 1:28:36 intensity: (2:41 @0) + (12:27 @1) + (20:54 @2) + (48:50 @3) + (3:44 @4) 20.87 mi (4:15 / mi) +191m 4:08 / mi
ahr:136 max:151

Gateway. 10 miles out, 10 back. Hottest day of the summer?

Wednesday Jul 20, 2016 #

5 AM

Running Road 49:40 intensity: (1:32 @0) + (6:39 @1) + (8:22 @2) + (14:25 @3) + (17:57 @4) + (45 @5) 4.48 mi (11:05 / mi) +41m 10:47 / mi
ahr:140 max:162

Morning SAP run with Jeannine.

Tuesday Jul 19, 2016 #

6 PM

Cycling Road 1:37:56 intensity: (1:26:01 @0) + (7:26 @1) + (3:47 @2) + (42 @3) 7.45 mi (13:09 / mi) +122m 12:31 / mi
ahr:97 max:139

Sunday Jul 17, 2016 #

11 AM

Hiking 3:03:00 [0] 3.76 mi (48:36 / mi) +23m 47:42 / mi
ahr:77 max:111

Hopkins Raspberry Parade with Chase -- representing Stages Theater.

Saturday Jul 16, 2016 #

4 PM

Cycling Road (Fat Bike) 41:51 intensity: (31 @0) + (9:00 @1) + (26:44 @2) + (5:36 @3) 8.06 mi (5:12 / mi) +70m 5:03 / mi
ahr:130 max:147

Ride around the lake while at Schutta family reunion.

Friday Jul 15, 2016 #

5 AM

Running Road 1:49:34 intensity: (3:02 @0) + (5:37 @1) + (10:38 @2) + (40:52 @3) + (49:25 @4) 10.16 mi (10:47 / mi) +92m 10:29 / mi
ahr:144 max:159

Neighborhood group run... luckily Jeannine showed up or I would have been on my own and probably went back home to sleep. After 6.5 miles she went home and I kept going to squeeze in 10 miles.
9 PM

Cycling Road 1:04:21 intensity: (9:54 @0) + (22:36 @1) + (28:07 @2) + (3:44 @3) 11.28 mi (5:42 / mi) +68m 5:36 / mi
ahr:123 max:146

Quick bike tag from Plymouth to University Ave.

Wednesday Jul 13, 2016 #

5 AM

Running Road 53:24 intensity: (6:10 @0) + (5:21 @1) + (11:02 @2) + (15:38 @3) + (14:23 @4) + (50 @5) 4.9 mi (10:54 / mi) +47m 10:35 / mi
ahr:137 max:163

Morning run with Eric, Jeannine, Jenny
12 PM

Strength 50:57 intensity: (11:01 @0) + (15:15 @1) + (17:20 @2) + (6:59 @3) + (22 @4) 0.54 mi (1:34:21 / mi) +1m 1:33:49 / mi
ahr:123 max:151

Boot camp at work

Sunday Jul 10, 2016 #

Event: MNOC River Bend Nature Center MTBO
 
12 PM

Cycling Mt Bike (Orienttering) 2:10:36 intensity: (1:49 @0) + (10 @1) + (4:33 @2) + (23:25 @3) + (1:15:17 @4) + (25:22 @5) 17.33 mi (7:32 / mi) +397m 7:02 / mi
ahr:154 max:200

Mt Bike O' with MNOC. It was good ride, great course.
C • tunnel? 3

Cycling Mt Bike 19:14 intensity: (3:06 @0) + (5:20 @1) + (7:38 @2) + (2:00 @3) + (13 @4) + (57 @5) 1.36 mi (14:08 / mi) +43m 12:53 / mi
ahr:127 max:172

Control retrieval

Long - Splits

Friday Jul 8, 2016 #

4 PM

Running Road 1:34:16 intensity: (46 @0) + (18:55 @1) + (5:26 @2) + (20:52 @3) + (47:19 @4) + (58 @5) 8.35 mi (11:17 / mi) +87m 10:56 / mi
ahr:142 max:186

Had planned to run on the order of 13 miles, but the heat started to get to me after 7 miles. Not a good time of year for me and running.

Wednesday Jul 6, 2016 #

12 PM

Strength 45:17 intensity: (21:00 @0) + (16:57 @1) + (6:21 @2) + (32 @3) + (27 @4)
ahr:101 max:153

Boot camp at work.
6 PM

Hiking 1:19:07 intensity: (1:16:20 @0) + (2:28 @1) + (19 @2) 2.79 mi (28:21 / mi) +110m 25:16 / mi
ahr:93 max:127

Sunday Jul 3, 2016 #

6 PM

Cycling 43:41 intensity: (7:04 @1) + (28:10 @2) + (8:27 @3) 8.19 mi (5:20 / mi) +69m 5:12 / mi
ahr:131 max:142

Ride home from No Name.

Cycling 1:57:40 intensity: (29 @0) + (1:33 @1) + (13:24 @2) + (43:37 @3) + (56:35 @4) + (2:02 @5) 24.45 mi (4:49 / mi) +150m 4:43 / mi
ahr:147 max:163

No Name 123

Good course design. Nice tour of a large part of MPLS in 24 miles. I had the right route, but made a few minor navigation errors.

My legs were tired from running on Saturday, so I felt fatigued but in the end my result was in the right ballpark.

Cycling 17:21 intensity: (4:43 @0) + (8:24 @1) + (4:14 @2) 3.12 mi (5:34 / mi) +1m 5:33 / mi
ahr:117 max:133

Ride to No Name

Saturday Jul 2, 2016 #

8 AM

Running Road 23:05 intensity: (2:51 @0) + (1:47 @1) + (6:31 @2) + (8:40 @3) + (3:16 @4) 1.86 mi (12:25 / mi) +4m 12:20 / mi
ahr:132 max:154

Part 1 of run from home to Green Line, Green Line to Lowertown, then run home (see Part 2)

Running Road 1:53:33 intensity: (7:20 @0) + (10:37 @1) + (12:07 @2) + (25:40 @3) + (57:10 @4) + (39 @5) 9.56 mi (11:53 / mi) +152m 11:19 / mi
ahr:143 max:161

Part 2... run from Lowertown to home. I hadn't thought about how much up hill this would be. It's mostly up hill the entire way. Of course its not even 100 meters elevation gain -- but this is Minnesota.

As nice as it was today, it was still a bit warm for me. That said, I didn't manage to keep breaking stride until close to the end.

Friday Jul 1, 2016 #

6 AM

Cycling Mt Bike 1:48:23 intensity: (26:33 @0) + (52:09 @1) + (28:18 @2) + (1:23 @3) 13.88 mi (7:48 / mi) +194m 7:29 / mi
ahr:117 max:141

Early morning Elm Creek with JSD.

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