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Training Log Archive: Alex_Z

In the 7 days ending Mar 14, 2016:

activity	#	time	miles		km		+m
Cross-Country	1	2:06:19	13.45	(9:24)	21.64	(5:50)	127
Street Running	2	1:53:07	12.19	(9:17)	19.62	(5:46)	48
Orienteering	1	44:18	4.41	(10:02)	7.1	(6:14)	36
Total	4	4:43:44	30.05	(9:27)	48.36	(5:52)	211

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Sunday Mar 13, 2016 #

Event: Moscow Spring 2016, 6th stage

12 PM

Orienteering race (O-event) 44:18 [3] 7.1 km (6:14 / km) +36m 6:05 / km
ahr:140 max:167 shoes: Icebug Spirit_4_OLX

Cross-Country race (Orienteering)
Vorontsovsky Park. Moscow Spring 2016. 6th stage.
Warm up 1,68km - 0:11:22
Orienteering 3,4km - 21controls - 0:21:37 - 2d place - 17pers. - К=1,135
Warm down 0,66km - 0:11:25

H40 - Splits

Saturday Mar 12, 2016 #

4 PM

Street Running 1:07:21 [3] 12.11 km (5:34 / km) +25m 5:30 / km
ahr:135 max:164 shoes: Mizuno Wave Ultima 6

City park "Raduga".
5th km - 1 interval - 1,0x0:03:57 - 162

Friday Mar 11, 2016 #

8 PM

Street Running intervals 45:46 [2] 7.51 km (6:06 / km) +23m 6:00 / km
ahr:127 max:153 shoes: Mizuno Wave Ultima 6

City park "Raduga".
Warm up: 2,36 km - 0:14:30
Intervals 5х120m + 120m jogging - 0:07:30
Warm down: 3,91 km - 0:23:46

Tuesday Mar 8, 2016 #

3 PM

Cross-Country long 2:06:19 [3] 21.64 km (5:50 / km) +127m 5:40 / km
ahr:138 max:152 shoes: Mizuno Wave Ultima 6

Kuskovo. Cross-country in freely pace. In the forest - 25 laps x 225m on the hill (up on a circle - 4.5m).
A lot of smelted snow.

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