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Training Log Archive: DarthBalter

In the 10 days ending Jul 14, 2018:

activity # timemileskm+m
  ◪6 4:12:10 23.04(10:57) 37.07(6:48) 48080 /97c82%
  road run4 1:48:19 9.87(10:58) 15.89(6:49) 29
  forest run1 11:50 0.9(13:09) 1.45(8:10) 103 /3c100%
  Total8 6:12:19 33.81(11:01) 54.41(6:51) 51883 /100c83%
  [1-5]8 6:02:58
averages - sleep:7.8 weight:164.3lbs

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Saturday Jul 14, 2018 #

Event: CNYO Rogaine XXVIII
 

Note
slept:6.5 weight:165lbs

Travel day

Friday Jul 13, 2018 #

10 AM

◪ warm up/down 21:07 intensity: (2:22 @0) + (6:06 @1) + (7:57 @2) + (4:42 @3) 2.19 km (9:39 / km) +40m 8:50 / km
ahr:119 max:149 spiked:3/4c slept:8.0 weight:164lbs shoes: Icebugs Spirit 2016

to the start.

◪ (M-55-A Long) 1:01:26 intensity: (16 @0) + (51 @1) + (1:43 @2) + (29:36 @3) + (26:15 @4) + (2:45 @5) *** 9.33 km (6:35 / km) +140m 6:07 / km
ahr:155 max:174 spiked:15/18c shoes: Icebugs Spirit 2016

I had a good run and finished in 26 place, best in European WMOC for me. Misses were small and manageable, GU helped.
Splits
GPS Tracking

Thursday Jul 12, 2018 #

12 PM

◪ warm up/down 5:34 intensity: (1:30 @0) + (3:58 @1) + (6 @3) 0.44 km (12:48 / km) +20m 10:24 / km
ahr:92 max:116 shoes: Icebugs Spirit 2015

◪ (model) 37:16 intensity: (2 @1) + (34:24 @2) + (2:50 @3) *** 4.39 km (8:29 / km) +75m 7:49 / km
ahr:134 max:148 spiked:14/15c shoes: Adidas Slingshot Trail Blue 17

Wednesday Jul 11, 2018 #

12 PM

◪ 9:32 intensity: (30 @0) + (18 @1) + (1:41 @2) + (5:24 @3) + (1:07 @4) + (32 @5) 0.83 mi (11:31 / mi) +7m 11:12 / mi
ahr:141 max:175

◪ race (M-55 A Middle) 33:02 intensity: (25 @2) + (6:16 @3) + (18:04 @4) + (8:17 @5) 5.0 km (6:36 / km) +80m 6:07 / km
ahr:145 max:182 spiked:15/20c shoes: Icebugs Spirit 2016

Splits
GPS Tracking

Tuesday Jul 10, 2018 #

9 AM

forest run warm up/down 11:50 [3] 1.45 km (8:10 / km) +10m 7:54 / km
spiked:3/3c slept:8.0 shoes: Icebugs Spirit 2015

to the start

◪ 51:13 [3] 8.08 km (6:20 / km) +100m 5:58 / km
spiked:14/17c shoes: Icebugs Spirit 2015

good race, soft ground, only one miss for ~ 1.5 min and a 180 for ~1.5 min. 6-th in my group, did not get Jorgen, but will try.
Splits
GPS Tracking

Sunday Jul 8, 2018 #

10 AM

road run 13:19 [3] 1.18 mi (11:15 / mi) +2m 11:11 / mi

◪ race 16:09 [4] 1.9 mi (8:30 / mi) +7m 8:24 / mi

Saturday Jul 7, 2018 #

11 AM

road run 9:50 intensity: (7 @0) + (4:02 @1) + (4:05 @2) + (1:17 @3) + (7 @4) + (12 @5) 0.72 mi (13:36 / mi) +20m 12:32 / mi
ahr:123 max:171

◪ race (sprint M55-1) 16:51 intensity: (22 @0) + (1:29 @1) + (3:02 @2) + (1:17 @3) + (9:23 @4) + (1:18 @5) 3.25 km (5:11 / km) +10m 5:06 / km
ahr:148 max:174 spiked:19/23c shoes: Adidas Adizero Adios Boost 2

one mistake for ~ 20 sec, several hesitations, good effort, but not super fast.
15-th, qualified into A final.
C • Nice! 1

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018
 
1 PM

road run 11:09 intensity: (4:14 @0) + (2:19 @1) + (4:00 @2) + (36 @3) 0.6 mi (18:27 / mi)
ahr:104 max:144

road run 10:34 intensity: (8 @1) + (25 @2) + (2:47 @3) + (6:52 @4) + (22 @5) 1.34 mi (7:52 / mi) +5m 7:47 / mi
ahr:156 max:169

Thursday Jul 5, 2018 #

2 AM

road run 1:03:27 intensity: (4:21 @1) + (53:19 @2) + (5:46 @3) + (1 @4) 9.69 km (6:33 / km) +2m 6:32 / km
ahr:130 max:157 slept:8.5 weight:164lbs shoes: Adidas Adizero Adios Boost 2

it feels great to have normal summer weather for a change after heat wave: in Copenhagen it is around 17C and clouds, so nice for running. R. Achilles needed at leat 20 min to feel legit to run, did some jumping steps and 100s on a grass, and 200 at the end.

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