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Training Log Archive: DarthBalter

In the 7 days ending Mar 18, 2016:

activity # timemileskm+m
  ◪5 3:37:10 18.33(11:51) 29.5(7:22) 57075 /80c93%
  road run10 1:39:20 12.18(8:09) 19.6(5:04) 90
  trail run1 14:11 1.49(9:31) 2.4(5:55) 132
  Total15 5:30:41 32.0(10:20) 51.5(6:25) 79275 /80c93%
  [1-5]15 5:30:31
averages - sleep:7.3 weight:164lbs

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SaSuMoTuWeThFr

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 
1 PM

◪ warm up/down 31:00 intensity: (24:00 @2) + (7:00 @3) * 6.0 km (5:10 / km) +90m 4:48 / km
spiked:4/4c shoes: Icebugs Spirit 2015

to the start and back, 2 times, with the map
2 PM

◪ race (green-x middle) 28:15 [4] *** 4.0 km (7:04 / km) +180m 5:46 / km
spiked:12/16c shoes: Icebugs Spirit 2015

had trouble reading contours on inkjet printed maps, some very physical parts to the course, sloppy for most time lost, bad rout to 4

Green-X Middle - Splits

Wednesday Mar 16, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.5 shoes: Adidas Slingshot Trail

warming up again, nice in the morning, finally got proper sleep, legs feel fine
5 PM

◪ (control collection) 28:55 intensity: (10 @0) + (15 @1) + (6:42 @2) + (20:06 @3) + (1:42 @4) ** 5.0 km (5:47 / km) +100m 5:15 / km
ahr:145 max:161 spiked:11/11c shoes: Salomon Sense 3 Ultra SG

contour only, found only 5 of 10 placed, the rest were gone

road run (commute home) 10:00 [3] 1.9 km (5:16 / km) +15m 5:04 / km
shoes: Adidas Slingshot Trail

Tuesday Mar 15, 2016 #

8 AM

road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
slept:5.5 shoes: Adidas Slingshot Trail

feel dead ~ 4 hours of sleep deficit by now
1 PM

road run (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
shoes: Adidas Slingshot Trail

5 PM

road run (commute home) 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
shoes: Adidas Slingshot Trail

barely made it today, tired.

Monday Mar 14, 2016 #

8 AM

road run (commute work) 21:00 [2] 3.9 km (5:23 / km) +10m 5:19 / km
slept:6.0 weight:164lbs shoes: Adidas Slingshot Trail

legs did not like this early run, chilly, raining at times.
1 PM

road run (2x400) 3:00 [5] 0.8 km (3:45 / km)
shoes: Adidas Slingshot Trail

beating the rain
6 PM

road run (commute home) 10:00 intensity: (5:00 @2) + (5:00 @4) 1.8 mi (5:33 / mi) +20m 5:22 / mi
shoes: Adidas Slingshot Trail

Sunday Mar 13, 2016 #

11 AM

◪ (control placement) 40:00 [2] ** 6.5 km (6:09 / km) +100m 5:43 / km
spiked:10/10c shoes: Salomon S-Lab Fellcross 2

hanging "real" controls for contours only in Forest Park
9 PM

road run (commute) 6:20 [3] 1.2 km (5:17 / km) +10m 5:04 / km
shoes: Salomon S-Lab Fellcross 2

Saturday Mar 12, 2016 #

3 PM

road run warm up/down 9:00 [2] 1.7 km (5:18 / km) +10m 5:09 / km
slept:8.0 weight:164lbs shoes: Adidas Adizero Adios 2

to Forest Park and back
4 PM

◪ long (control placements) 1:29:00 intensity: (39:00 @1) + (50:00 @2) *** 8.0 km (11:08 / km) +100m 10:28 / km
spiked:38/39c shoes: Adidas Adizero Adios 2

courses are set
5 PM

trail run hills (6 x 180 up) 14:11 intensity: (11:00 @2) + (3:11 @5) 2.4 km (5:55 / km) +132m 4:38 / km
shoes: Adidas Adizero Adios 2

after setting all controls, I did 6 up hill intervals: 53.7, 53.3, 51.1, 52.2, 52.6, 53.0. full effort on each one, last one felt tough.

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