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Training Archive: orienteeringTim

In the 7 days ending 2007-07-07:

activity # timemileskmclimb
  x-c run2 1:02:59 5.72(11:01) 9.2(6:50) 230
  running4 49:56 4.47(11:09) 7.2(6:56)
  OL competition1 40:20 2.09(19:15) 3.37(11:58) 10013c
  5km test1 20:48 3.11(6:41) 5.0(4:09)
  technical1 17:44 1.27(13:59) 2.04(8:41)22c
  Total9 3:11:47 16.66(11:30) 26.81(7:09) 33035c
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SMTWHFS

Saturday Jul 7

x-c run long 43:47 [5]6.2 km (7:04 / km) +200m 6:05 / km
slept:3.5 (injured) shoes: Mizuno
All China Championship squad training
x-c run @ Braemar Hill @ 0900
>anticlockwise loop　43'47"　[6.2km]
>rest　17'09"
>small loop[cool down]　19'12"　[3km]
total:　62'59"　[9.2km]

damn hot and humid...

x-c run warm up/down (cool down) 19:12 [3]3 km (6:24 / km) +30m 6:06 / km
(injured) shoes: Mizuno

Wednesday Jul 4

technical (park OL (x-c/chase start)) 17:44 [4]*** 2.04 km (8:42 / km)
22c slept:4.5 (injured) shoes: Mizuno
SOC training
park OL training + 2.4km lap+5.4km lap run @ Kowloon Park @ 1900
warm up[soc→kln park]
5.4km lap run(warm up run)[1lap]　9'22"　[1.8km]
park OL[x-c course(2.04km/22cp)/chasing start]　22'26"　[2.04km]
>1　1'26"
>2　0'21"
>3　0'33"
>4　0'46"
>5　0'53"
>6　0'49"
>7　1'34"
>8　0'14"
>9　0'08"
>10　0'31"
>11　0'21"
>12　1'21"
>13　0'58"
>14　0'22"
>15　1'53"
>16　0'23"
>17　0'28"
>18　1'38"
>19　0'48"
>20　1'04"
>21　0'19"
>22　0'23"
>F　0'20"
park OL total:　17'44"　[2.04km]
2.4km lap run(cool down run)[1lap]　6'26"　[1km]
total:　33'32"　[4.84km]
running warm up/down (2.4k+5.4k lap run) 15:48 [3]2.8 km (5:39 / km)
(injured) shoes: Mizuno

Tuesday Jul 3

5km test race 20:48 [5]5 km (4:10 / km)
slept:5.0 (injured) shoes: New Balance RC135FR
All China Championships squad training
5km test+running tutorial @ Hammer Hill Road Sports Ground @ 1900
warm up[2laps(lane7/8)]　3'52"　[0.9km]
5km test[12.5laps]　[5km]
>1　0'40"　[200m]
>2　1'28"　[600m]
>3　1'31"　[1000m]
>4　1'35"
>5　1'40"
>6　1'39"
>7　1'42"
>8　1'50"　[3000m]
>9　1'44"
>10　1'44"
>11　1'46"
>12　1'46"
>13　1'37"　[5000m]
5km test total:　20'48"　[5km]
jog down[2laps(lane7/8)]　6'48"　[0.9km]
jog[3laps(lane7/8)]　8'28"　[1.4km]
running tutorial[150m striding run x4]　~15'　[1.2km]
total:　~54'56"　[9.4km]
running (running tutorial) 15:00 [3]1.2 km (12:30 / km)
(injured) shoes: New Balance RC135FR
running warm up/down (warm up) 3:52 [4]0.9 km (4:18 / km)
(injured) shoes: New Balance RC135FR
running warm up/down (jog down) 15:16 [2]2.3 km (6:38 / km)
(injured) shoes: New Balance RC135FR

Sunday Jul 1

OL competition race (middle) 40:20 [5]***** 3.37 km (11:58 / km) +100m 10:25 / km
13c slept:7.0 (injured) shoes: VJ Integration
All China squad training camp (...?!)
"怡寶杯"深港定向越野精英賽(中距賽) @ 雙龍生態莊園 @ 0930
公開男子組 3.37km/100m/13cp
>1　2'34"
>2　2'17"
>3　2'02"
>4　1'14"
>5　3'59"
>6　4'28"
>7　4'07"
>8　4'07"
>9　2'53"
>10　2'19"
>11　3'21"
>12　3'02"
>13　3'32"
>F　0'25"
total:　40'20"
map: http://photo.xanga.com/orienteeringTim/aab1d132426...
C • 怡寶杯 maps 1


 

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