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Training Log Archive: Uncle JiM

In the 7 days ending Feb 11, 2016:

activity # timemileskm+m
  MTB3 4:10:17 52.9(4:44) 85.14(2:56) 828
  WALK3 2:16:10 5.69(23:56) 9.16(14:52) 215
  ORIENTEERING ◪4 1:59:29 9.57(12:29) 15.4(7:45) 400
  COMMUTE2 46:00 10.56(4:21) 17.0(2:42) 89
  Gravel bike1 30:00
  Run/Ride1 22:46 3.64(6:15) 5.86(3:53) 22
  RUN2 8:54 1.09(8:11) 1.75(5:05) 3
  Total14 10:13:36 83.45 134.3 1557
  [1-5]11 7:57:26

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FrSaSuMoTuWeTh

Thursday Feb 11, 2016 #

11 AM

WALK 57:40 [0] 3.8 km (15:11 / km) +88m 13:36 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 1
12 PM

WALK 40:00 [0] 2.46 km (16:17 / km) +77m 14:05 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 2
1 PM

WALK 38:30 [0] 2.9 km (13:17 / km) +50m 12:13 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 3
C • To-Day 3
5 PM

COMMUTE 40:00 intensity: (9:50 @1) + (25:35 @2) + (3:59 @3) + (36 @4) 15.0 km (2:40 / km) +89m 2:35 / km
ahr:75 max:128 shoes: Shimano M123

Errands > Sprint training > Home

Wednesday Feb 10, 2016 #

8 AM

ORIENTEERING ◪ 40:50 intensity: (5:52 @1) + (13:55 @2) + (10:28 @3) + (8:53 @4) + (1:42 @5) 4.55 km (8:59 / km) +119m 7:56 / km
ahr:125 max:175 shoes: INOV-8 Talon 212 #2

Nice conditions for a run at Mt Korong
9 AM

ORIENTEERING ◪ 19:46 intensity: (5:50 @1) + (7:05 @2) + (4:16 @3) + (2:28 @4) + (7 @5) 3.06 km (6:28 / km) +48m 6:00 / km
ahr:112 max:161 shoes: INOV-8 Talon 212 #2

Short and long legs

Tuesday Feb 9, 2016 #

9 AM

MTB 1:29:08 intensity: (10:53 @1) + (21:31 @2) + (21:26 @3) + (24:13 @4) + (11:05 @5) 29.03 km (3:04 / km) +304m 2:55 / km
ahr:133 max:226 shoes: Shimano M123

6 PM

COMMUTE warm up/down 6:00 [3] 2.0 km (3:00 / km)
shoes: Pegasus 32 (Black)

To the track and back

RUN warm up/down 4:27 [2] 0.85 km (5:13 / km) +1m 5:11 / km
shoes: Pegasus 32 (Black)

2 laps

Gravel bike 30:00 [3]
shoes: Pegasus 32 (Black)

Drills and stuff organised by Ralph and Pete
7 PM

RUN warm up/down 4:27 [2] 0.9 km (4:58 / km) +2m 4:54 / km
shoes: Pegasus 32 (Black)

Another 2 laps

Monday Feb 8, 2016 #

Note
(rest day)

Need one once in a while

Sunday Feb 7, 2016 #

7 AM

ORIENTEERING ◪ race 46:57 intensity: (9:24 @1) + (25:26 @2) + (6:58 @3) + (3:21 @4) + (1:48 @5) 6.42 km (7:19 / km) +160m 6:30 / km
ahr:85 max:153 shoes: INOV-8 Talon 212 #2

Fowl and Fizz. Nice and slow :)
10 AM

ORIENTEERING ◪ 11:56 intensity: (5:01 @1) + (5:12 @2) + (1:43 @3) 1.38 km (8:41 / km) +73m 6:51 / km
ahr:61 max:86 shoes: INOV-8 Talon 212 #2

Collecting controls
8 PM

MTB warm up/down 28:48 intensity: (9:07 @1) + (19:08 @2) + (33 @3) 8.8 km (3:16 / km) +68m 3:09 / km
ahr:70 max:104 shoes: Shimano M123

Saturday Feb 6, 2016 #

Event: W6 (Waitangi Wellington Sprints)
 
2 PM

MTB 2:12:21 intensity: (35:32 @1) + (1:07:28 @2) + (17:14 @3) + (7:09 @4) + (4:58 @5) 47.31 km (2:48 / km) +456m 2:40 / km
ahr:97 max:182 shoes: Shimano M123

Friday Feb 5, 2016 #

8 PM

Run/Ride 22:46 [2] 5.86 km (3:53 / km) +22m 3:49 / km
shoes: Pegasus 32 (Black)

Soleus was good

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