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Training Log Archive: rachael

In the 1 days ending Nov 21, 2009:

activity # timemileskm+m
  Orienteering1 41:39 5.26(7:55) 8.47(4:55) 39
  Running1 26:19 2.45(10:45) 3.94(6:41) 60
  Total1 1:07:58 7.71(8:49) 12.41(5:29) 99

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Sa

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase
 

Running warm up/down 8:59 intensity: (15 @1) + (1:14 @2) + (7:20 @3) + (10 @4) 1.71 km (5:15 / km) +29m 4:50 / km
ahr:144 max:157 shoes: NB750

warm up with alex

Orienteering race 20:18 intensity: (13 @1) + (37 @2) + (1:56 @3) + (17:32 @4) 3.99 km (5:05 / km) +19m 4:58 / km
ahr:161 max:170 shoes: NB750

city chase prologue. really fun and hard to work out which way the course went for the first part. shame about the missing control which through me off track for a bit. one route choice error on the second last due to not reading the descriptions properly, doh.

Running warm up/down 3:21 intensity: (39 @1) + (2:42 @2) 0.56 km (5:59 / km)
ahr:123 max:132 shoes: NB750

warm down with alex

Running warm up/down 3:41 intensity: (38 @1) + (2:34 @2) + (29 @3) 0.49 km (7:31 / km) +20m 6:15 / km
ahr:129 max:145 shoes: NB750

warm up with laura

Orienteering race 21:21 intensity: (16 @1) + (9 @2) + (9 @3) + (11:00 @4) + (9:47 @5) 4.48 km (4:46 / km) +20m 4:40 / km
ahr:168 max:176 shoes: NB750

city chase final. really good fun with some tricky decisions. started 11s behind grace but just managed to get ahead on a couple of routes. only one route error and got a new t-shirt and hat :)

Running warm up/down 10:18 intensity: (4:25 @1) + (3:40 @2) + (2:13 @3) 1.18 km (8:44 / km) +11m 8:21 / km
ahr:127 max:147 shoes: NB750

warm down with laura looking at the underground bits

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