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Training Log Archive: RichardLund

In the 7 days ending Sep 15, 2013:

	activity	#	time	miles		km		+m
	Orienteering	1	1:35:02	5.65	(16:48)	9.1	(10:27)	90
	Running	1	35:00	2.51	(13:57)	4.04	(8:40)	60
	ParkRun	1	30:47	3.11	(9:54)	5.0	(6:09)	60
	Total	3	2:40:49	11.27	(14:16)	18.14	(8:52)	210
averages - rhr:60 weight:86.5kg

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Sunday Sep 15, 2013 #

Event: Gauteng Cross Country 11 - Doornkloof

9 AM

Orienteering race 1:35:02 [4] **** 9.1 km (10:27 / km) +90m 9:57 / km
shoes: Addidas

I had a very good run with only one mistake going to 19. Didn't focus and ended at #10 20 deg to the right. Half way round I was second but slipped to 6th with the mistake and tiredness.

Course 2 - Splits

Saturday Sep 14, 2013 #

8 AM

ParkRun race (Modderfontein) 30:47 [5] 5.0 km (6:09 / km) +60m 5:48 / km
rhr:60 weight:86kg shoes: Asics Patriot

Ran at Modderfontein Conservancy - flatter than Woodlands, so tried to go under 30 minutes. Getting closer. Great to see the numbers growing every week at the park runs.

Monday Sep 9, 2013 #

5 PM

Running 35:00 [2] 4.04 km (8:40 / km) +60m 8:04 / km
weight:87kg shoes: Asics Patriot

Felt a bit better than Saturday.

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