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Training Log Archive: o-conall

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running 3 1:32:00 9.44(9:44) 15.2(6:03) 50
  Orienteering 2 53:28 6.81(7:51) 10.96(4:53) 140
  Total5 2:25:28 16.26(8:57) 26.16(5:34) 190

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SuMoTuWeThFrSa

Thursday Oct 13, 2016 #

1 PM

Orienteering 22:50 [4] 5.36 km (4:16 / km) +50m 4:04 / km

Schools orienteering

Tuesday Oct 11, 2016 #

Running (Warm up/down) 20:00 [2] 2.0 km (10:00 / km)

6 PM

Running (Intervals) 40:00 [5] 6.8 km (5:53 / km)

8 minute run at 3:15 pace . 90 second recovery . By 3.
Then 4 by 100 metre sprints

Monday Oct 10, 2016 #

1 PM

Running (Interval type running ) 32:00 [4] 6.4 km (5:00 / km) +50m 4:49 / km

Sunday Oct 9, 2016 #

Orienteering race 30:38 [5] 5.6 km (5:28 / km) +90m 5:04 / km

Jhi relay . Clean run

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