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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  trail run4 2:38:29 20.38(7:47) 32.8(4:50) 520
  ◪1 1:04:18 5.9(10:54) 9.5(6:46) 35018 /22c81%
  stretching3 35:00
  cycling1 30:00 6.21(4:50) 10.0(3:00) 75
  Total9 4:47:47 32.5 52.3 94518 /22c81%
  [1-5]6 4:12:47
averages - sleep:7 weight:159.3lbs

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

12 PM

◪ (Blue Course) 1:04:18 intensity: (7:47 @2) + (24:31 @3) + (30:20 @4) + (1:40 @5) **** 9.5 km (6:46 / km) +350m 5:43 / km
ahr:144 max:216 spiked:18/22c shoes: Inov8 Oroc 280

Great woods in Ansonia, Becks set interesting courses, I was a little sloppy on longer legs, where contact with the map was crucial. Good effort, mostly clean run - 4 controls , 6 minutes. In golf terms a par for a day.
Map:
http://www.bears-on-speed.info/doma/show_map.php?u...
1 PM

trail run warm up/down 11:00 [2] 2.0 km (5:30 / km)
slept:6.0 shoes: Inov8 Oroc 280

before and after orienteering

Blue - Splits

Saturday Apr 13, 2013 #

cycling (commute) 30:00 intensity: (15:00 @1) + (15:00 @2) 10.0 km (3:00 / km) +75m 2:53 / km

to my parents place and back
12 PM

trail run (easy) 1:04:05 intensity: (18 @1) + (4:57 @2) + (53:48 @3) + (5:02 @4) 13.0 km (4:56 / km) +260m 4:29 / km
ahr:150 max:165 shoes: Adidas Adizero Adios 2

2 perimeter loops in Forest Park: 28:44, 28:08. Nice little run in nice weather, did not push pace today, just couple of short hills worked harder.
1 PM

stretching warm up/down (legs and lower back) 10:00 [0]

Thursday Apr 11, 2013 #

9 AM

trail run (easy-MP) 36:55 intensity: (34 @1) + (4:30 @2) + (26:53 @3) + (4:58 @4) 7.8 km (4:44 / km) +120m 4:24 / km
ahr:148 max:162 slept:8.0 weight:159lbs shoes: Adidas Supernova Light 6

2 long horse loops in Forest Park: 14:29 (148), 14:00 (153). Legs felt a little bit heavy, warmish, ~ 54F, clouds.
10 AM

stretching warm up/down (legs and lower back) 10:00 [0]

Wednesday Apr 10, 2013 #

9 AM

trail run (easy-MP-T) 46:29 intensity: (22 @1) + (2:39 @2) + (34:11 @3) + (8:52 @4) + (25 @5) 10.0 km (4:39 / km) +140m 4:21 / km
ahr:150 max:166 slept:7.0 weight:159.5lbs shoes: Adidas Adizero Adios 2

4 loops in Forest Park: 8:28 (149), 8:15 (151), 8:09 (154), 7:53 (158). First warm weather training this year, even it was ~ 60F, I felt plenty warm.
10 AM

stretching warm up/down (legs and lower back) 15:00 [0]

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