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Training Log Archive: falcon

In the 11 days ending Aug 20, 2012:

activity # timemileskm+m
  Mtn bike5 11:05:24 94.47(7:03) 152.04(4:23) 3448
  Trail running6 6:01:14 30.05 48.36 1618
  Orienteering3 2:48:22 13.99 22.52 23
  Swimming1 20:00
  Total14 20:15:00 138.52 222.92 5089
  [1-5]14 14:49:54

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Monday Aug 20, 2012 #

7 AM

Mtn bike 58:19 intensity: (19:33 @0) + (14:29 @1) + (13:38 @2) + (10:39 @3) 9.48 km (6:09 / km)
ahr:103 max:144

Mtn bike 45:59 intensity: (5:49 @0) + (17:25 @1) + (15:47 @2) + (6:58 @3) 10.16 km (4:31 / km) +366m 3:50 / km
ahr:111 max:143

Mtn bike 45:56 intensity: (5:26 @0) + (11:50 @1) + (19:53 @2) + (8:47 @3) 10.12 km (4:32 / km) +351m 3:52 / km
ahr:114 max:142

Mtn bike 44:42 intensity: (10:26 @0) + (14:15 @1) + (17:11 @2) + (2:50 @3) 10.02 km (4:28 / km) +343m 3:48 / km
ahr:105 max:137

Mtn bike 42:15 intensity: (23:27 @0) + (15:43 @1) + (3:05 @2) 8.13 km (5:12 / km) +154m 4:45 / km
ahr:91 max:119

6 PM

Mtn bike 40:36 intensity: (21:16 @0) + (9:22 @1) + (4:56 @2) + (2:59 @3) + (1:18 @4) + (45 @5) 10.17 km (4:00 / km) +339m 3:25 / km
ahr:96 max:197

Sunday Aug 19, 2012 #

10 AM

Orienteering race 1:54:04 intensity: (8 @0) + (1:23 @1) + (9:36 @2) + (51:00 @3) + (51:57 @4) 16.59 km (6:53 / km)
ahr:145 max:163


COC Long - Course 10 - Splits

Saturday Aug 18, 2012 #

10 AM

Orienteering race 37:39 intensity: (38 @0) + (11 @1) + (54 @2) + (3:42 @3) + (32:14 @4) 5.93 km (6:21 / km) +23m 6:14 / km
ahr:154 max:166

Trail running warm up/down 10:00 [1]


COC Middle - Course 10 - Splits

Friday Aug 17, 2012 #

Orienteering race 16:39 [4]

COC sprint after a looong day of driving.

Thursday Aug 16, 2012 #

4 PM

Trail running 58:50 intensity: (2:49 @0) + (9:02 @1) + (33:23 @2) + (13:36 @3) 8.75 km (6:43 / km) +204m 6:01 / km
ahr:120 max:147

Wednesday Aug 15, 2012 #

8 AM

Mtn bike 2:10:02 intensity: (44:41 @0) + (17:23 @1) + (39:03 @2) + (28:29 @3) + (26 @4) 31.87 km (4:05 / km) +559m 3:45 / km
ahr:106 max:149

5 PM

Trail running 58:36 intensity: (44:20 @0) + (9:44 @1) + (4:18 @2) + (14 @3) 10.61 km (5:31 / km) +77m 5:20 / km
ahr:77 max:140

Tuesday Aug 14, 2012 #

4 PM

Trail running 51:40 intensity: (48:43 @0) + (1:30 @1) + (1:23 @2) + (4 @3) 7.8 km (6:38 / km) +260m 5:41 / km
ahr:55 max:133

Run up to FFTW. Also did some trail maintenance.

Monday Aug 13, 2012 #

Swimming 20:00 [3]

First trip to the pool in a long time. First swim since Whistler. Bag of hammers.
1 PM

Mtn bike 2:19:59 intensity: (1:03 @0) + (9:20 @1) + (26:46 @2) + (1:17:39 @3) + (23:48 @4) + (1:23 @5) 29.33 km (4:46 / km) +749m 4:14 / km
ahr:136 max:229

Multiple loops at Otway, inspired by Olympic MTB race.

Sunday Aug 12, 2012 #

10 AM

Trail running 2:08:35 intensity: (49:02 @0) + (26:09 @1) + (21:54 @2) + (29:27 @3) + (2:03 @4) 13.17 km (9:46 / km) +796m 7:30 / km
ahr:103 max:155

Run up Raven Lk trail with Anita and dogs. Beautiful day!

Saturday Aug 11, 2012 #

Event: Canadian Champs
 
6 AM

Trail running 53:33 intensity: (34:33 @0) + (3:22 @1) + (11:10 @2) + (3:31 @3) + (49 @4) + (8 @5) 8.03 km (6:40 / km) +281m 5:41 / km
ahr:84 max:170

Pack run.
11 AM

Mtn bike 1:57:36 intensity: (13:12 @0) + (18:00 @1) + (24:29 @2) + (36:35 @3) + (25:05 @4) + (15 @5) 32.76 km (3:35 / km) +587m 3:18 / km
ahr:125 max:182

Bike ride with Phil.

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