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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Apr 29, 2013:

activity # timemileskm+m
  road run4 2:10:12 15.35(8:29) 24.7(5:16) 265
  ◪4 2:00:46 7.95 12.8 46014 /16c87%
  cycling1 30:00 6.21(4:50) 10.0(3:00) 70
  trail run1 20:00 1.86(10:44) 3.0(6:40) 100
  Total9 5:00:58 31.38 50.5 89514 /16c87%
averages - sleep:7.6 weight:159.5lbs

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TuWeThFrSaSuMo

Sunday Apr 28, 2013 #

9 AM

road run warm up/down 15:00 [2] 2.0 km (7:30 / km) +110m 5:53 / km
shoes: Inov8 OROC280 (2012)

climb to start + some there.
10 AM

◪ race (Middle - Red) 44:06 intensity: (1:56 @1) + (6:08 @2) + (21:18 @3) + (14:44 @4) 5.0 km (8:49 / km) +190m 7:25 / km
ahr:150 max:164 shoes: Inov8 OROC280 (2012)

1 PM

road run warm up/down 10:00 [3] 1.5 km (6:40 / km) +25m 6:09 / km
shoes: Inov-8 Talon 212

before sprint

◪ race 21:58 intensity: (2:30 @1) + (3:08 @2) + (9:40 @3) + (6:40 @4) 3.0 km (7:19 / km) +140m 5:56 / km
ahr:153 max:164 shoes: Inov-8 Talon 212


Day 2, Mid, Red - Splits

Day 2, Sprint, Red - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 

trail run warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km
slept:6.0 weight:160lbs shoes: Inov8 OROC280 (2012)

total of 2 warm-up runs before orienteering
10 AM

◪ race (Middle - Red) 33:35 intensity: (21 @1) + (1:22 @2) + (8:03 @3) + (20:26 @4) + (3:23 @5) **** 4.8 km (7:00 / km) +130m 6:10 / km
ahr:158 max:168 spiked:14/16c shoes: Inov8 OROC280 (2012)

Generally clean - good feel, good effort.
2 PM

◪ race (Sprint - Red) 21:07 intensity: (16 @1) + (14 @2) + (35 @3) + (15:05 @4) + (4:57 @5)
ahr:162 max:170


Day 1, Mid, Red - Splits

Day 1, Sprint, Red - Splits

Friday Apr 26, 2013 #

cycling (commute) 30:00 intensity: (15:00 @1) + (15:00 @2) 10.0 km (3:00 / km) +70m 2:54 / km
slept:8.0

to my parents place for dinner and back

Thursday Apr 25, 2013 #

10 AM

road run (commute - work) 52:00 intensity: (19 @1) + (5:06 @2) + (46:24 @3) + (11 @4) 10.6 km (4:54 / km) +65m 4:46 / km
ahr:145 max:161 slept:9.0 weight:159lbs shoes: Adidas Boston

morning commute to work, same as yesterday, just a little chilly, sunny.

Wednesday Apr 24, 2013 #

10 AM

road run (commute - work) 53:12 intensity: (12 @1) + (16:22 @2) + (36:38 @3) 10.6 km (5:01 / km) +65m 4:52 / km
ahr:142 max:154 slept:7.5 weight:159.5lbs shoes: Adidas Adizero Adios 2

easy run to work in perfect weather - 55F, sunny, light breeze. Legs are fully recovered.

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