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Training Log Archive: DarthBalter

In the 7 days ending Aug 21, 2018:

activity # timemileskm+m
  ◪6 3:16:29 15.82(12:25) 25.46(7:43) 67756 /66c84%
  road run5 49:21 4.98(9:55) 8.01(6:10) 61
  trail run1 9:56 1.13(8:47) 1.82(5:28) 10
  forest run1 8:54 1.01(8:49) 1.63(5:29) 231 /1c100%
  Total11 4:24:40 22.94(11:32) 36.92(7:10) 77057 /67c85%
  [1-5]11 4:24:05
averages - sleep:6.7 weight:165lbs

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WeThFrSaSuMoTu

Tuesday Aug 21, 2018 #

10 AM

trail run warm up/down (to start) 9:56 [4] 1.82 km (5:28 / km) +10m 5:19 / km
slept:7.0 shoes: Salomon Sense 3 Ultra SG

R. knee is managed by ice and ibuprofen, no pain, but i have to be careful

◪ race (sprint M55+) 18:23 intensity: (4:23 @2) + (14:00 @4) 2.74 km (6:43 / km) +40m 6:16 / km
shoes: Salomon Sense 3 Ultra SG

during sprint I felt at times like headless chicken, some good legs and some very bad ones

◪ 15:03 [3] 2.37 km (6:22 / km) +45m 5:49 / km
spiked:6/6c shoes: Salomon Sense 3 Ultra SG

ran forest part of the sprint one more time, even at moderate effort it was 3:40 faster then the during the race
2 PM

◪ (score -O) 23:45 [4] **** 3.19 km (7:27 / km) +100m 6:26 / km
spiked:15/15c shoes: Salomon Sense 3 Ultra SG

at Carcross Desert, much better mapping style than some other maps this week, had no issues reading the map and terrain. Ran out of energy at the end. fun terrain - sand dunes, this time

NAOC Sprint - C-5b - Splits

Monday Aug 20, 2018 #

10 AM

◪ race (sprint relay) 13:20 [5] ** 2.0 km (6:40 / km) +40m 6:04 / km
spiked:7/8c slept:8.0 shoes: Icebugs Spirit 2015

the swelling in right knee is gone,by using ice and ibuprofen. pushed hard, got tricked by course printing cross pattern, went to 5 after 1, than to 2 that was 80 sec loss - ski-o went well otherwise - DVOA won Sport category (veterans)

Relay - Sport 1 & 2 - Splits

Sunday Aug 19, 2018 #

12 PM

road run 1:48 intensity: (10 @1) + (46 @2) + (52 @3) 0.17 mi (10:49 / mi) +1m 10:32 / mi
ahr:132 max:152

◪ (M-55 Middle) 39:42 intensity: (11:31 @2) + (22:42 @3) + (4:59 @4) + (30 @5) ***** 4.2 km (9:27 / km) +150m 8:01 / km
ahr:141 max:171 spiked:7/12c shoes: Icebugs Spirit 2016

GPS track has two races - middle and relays next day.
Tough race, did not have good perception of the map and terrain for most of the race, somewhat adjusted after bombs on 2 and 3, but 6 got me one more time.


NAOC Middle & WRE - C-8a - Splits

Saturday Aug 18, 2018 #

7 AM

road run 9:00 [2] 1.5 km (6:00 / km) +2m 5:58 / km
ahr:172 max:181 shoes: Adidas Slingshot Trail Blue 17

to the bus stop in the morning
9 AM

forest run warm up/down 8:54 intensity: (39 @3) + (4:48 @4) + (3:27 @5) 1.63 km (5:29 / km) +23m 5:07 / km
ahr:164 max:175 spiked:1/1c shoes: Icebugs Spirit 2016

super duper fast run to the start, came with 0 sec to spare :)
10 AM

◪ race (M-55 Long) 55:44 intensity: (50 @2) + (26:09 @3) + (23:24 @4) + (5:21 @5) 7.0 km (7:58 / km) +200m 6:58 / km
ahr:158 max:178 spiked:9/10c shoes: Icebugs Spirit 2016

super clean run mostly close to straight line, on the way to 2 realized that compass settling time is too slow, considering relative closeness to magnetic North, so started to use sun as compass, it worked very well for me. lost ~20 -25 sec on the way to 2 (slow compass), at # 3 realized that my GU leaked in my back pocket and spent next 40 sec or so washing my hands, hence 1 min loss was registered. clean 4,5, and very good plan and execution to 6, small hesitation in the vicinity of 7, no more than 20 sec, clean after that. Very soft footing made even gradual climbs very physical for me.

NAOC Long & WRE - C-8a - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 
3 PM

◪ warm up/down 7:42 intensity: (21 @1) + (2:08 @2) + (5:05 @3) + (6 @4) + (2 @5) 1.29 km (5:59 / km) +22m 5:31 / km
ahr:144 max:166 spiked:1/1c slept:5.0 weight:165lbs shoes: Icebugs Spirit 2015

warm-up at the model for NAOC

◪ 22:50 intensity: (3:01 @2) + (8:26 @3) + (8:17 @4) + (3:06 @5) 2.69 km (8:30 / km) +80m 7:24 / km
ahr:155 max:175 spiked:11/14c shoes: Icebugs Spirit 2015

map seemed way too generalized for my liking, quite distinct reentrants were missing, only one bad exit from control on my side 1.5 min.
C • Beast!! 12

Thursday Aug 16, 2018 #

4 AM

road run 23:34 intensity: (25 @0) + (2:29 @1) + (20:22 @2) + (18 @3) 2.36 mi (9:59 / mi) +53m 9:20 / mi
ahr:125 max:147

Wednesday Aug 15, 2018 #

10 AM

road run 7:35 intensity: (10 @0) + (48 @1) + (6:16 @2) + (21 @3) 0.76 mi (9:58 / mi)
ahr:126 max:147

1 PM

road run 7:24 intensity: (14 @1) + (6:38 @2) + (32 @3) 0.76 mi (9:45 / mi) +4m 9:35 / mi
ahr:135 max:144

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