Sunday Jan 27 |
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| Event: QOC: Lake Fairfax
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 | Running warm up/down (grass) 5:31  0.6 mi (9:12 / mi) | |
| ahr:158 max:170 slept:5.0 shoes: VJ Falcon spikes 2007 |
| to remote start for sprint 2 |
| Orienteering race (sprint) 20:41  3.38 km (6:07 / km) +50m 5:42 / km | |
| ahr:171 max:183 shoes: VJ Falcon spikes 2007 |
| sprint 2, no compass. route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |
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| C • Nice results! 1 |
| Running (grass) 5:05  0.53 mi (9:39 / mi) +16m 5:29 / km | |
| ahr:155 max:165 shoes: VJ Falcon spikes 2007 |
| back from remote start/finish |
| Orienteering race (sprint) 17:33  3.25 km (5:24 / km) +25m 5:12 / km | |
| ahr:175 max:182 shoes: VJ Falcon spikes 2007 |
| sprint 1, no compass. route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |
| Running warm up/down (grass) 4:38  0.4 mi (11:40 / mi) | |
| ahr:145 max:159 shoes: VJ Falcon spikes 2007 |
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| Stretching 10:00 [0] | |
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Adv Sprint 1 - Splits |
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Adv Sprint 2 - Splits |
Friday Jan 25 |
| Running (grass) 33:35  4.0 mi (8:23 / mi) | |
| ahr:155 max:164 slept:6.0 shoes: nike free |
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| Stretching 7:00 [0] | |
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Thursday Jan 24 |
| Running (grass) 33:14  3.96 mi (8:22 / mi) | |
| ahr:161 max:181 slept:5.0 shoes: nike free |
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| Stretching 8:00 [0] | |
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Wednesday Jan 23 |
| Bike (stationary) 15:00 [1] | |
| ahr:116 max:129 slept:5.0 weight:161.5lbs |
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| Stretching 12:00 [0] | |
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Tuesday Jan 22 |
| Running (grass) 35:07  3.98 mi (8:49 / mi) | |
| ahr:150 slept:7.0 shoes: Nimbus 8 |
| planning to take it slightly easier this week. |
| Stretching 10:00 [0] | |
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