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Training Log Archive: dersu

In the 7 days ending Jul 23, 2009:

activity # timemileskm+m
  Nordic Track2 3:00:00
  Jogging4 1:48:23 9.03(12:00) 14.54(7:27) 20
  Orienteering2 1:36:51 5.91(16:23) 9.51(10:11) 25022 /26c84%
  Running2 1:02:00 6.8(9:07) 10.94(5:40)
  Swimming3 52:00
  Weightlifting2 30:00
  bicycling1 15:00
  Total7 9:04:14 21.74 34.99 27022 /26c84%

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Thursday Jul 23, 2009 #

Nordic Track (reading) 1:00:00 [1]

Jogging 30:00 [1] 2.5 mi (12:00 / mi)

Jogging (treadmill) 18:00 [1] 1.5 mi (12:00 / mi) +20m 11:31 / mi
shoes: White NB 205 pair 3

Swimming 12:00 [1]

Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Black Free 5

Orienteering race (wood sprint) 16:44 [4] *** 2.2 km (7:36 / km) +60m 6:42 / km
spiked:11/12c shoes: Mick Joggers

Orienteering race (sprint) 20:07 [4] *** 2.7 km (7:27 / km) +90m 6:23 / km
spiked:11/14c shoes: Mick Joggers

Orienteering (control pickup) 20:00 [1] ** 1.0 mi (20:00 / mi)
shoes: Mick Joggers

Wednesday Jul 22, 2009 #

Swimming 15:00 [1]

Nordic Track (reading) 2:00:00 [1]

Tuesday Jul 21, 2009 #

Jogging (trail) 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 13

Monday Jul 20, 2009 #

Jogging (star-trac) 13:00 [1] 1.0 mi (13:00 / mi)

Weightlifting (light) 15:00 [2]

Swimming 25:00 [2]

Sunday Jul 19, 2009 #

Jogging warm up/down 23 [1] 0.03 mi (11:25 / mi)
shoes: White NB 205 pair 1

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Fancy spikes

short sprints
drills
low hurdles: 4x1, 4x2, 2x3
stopped with I felt a twinge in my L/achille

bicycling warm up/down 15:00 [1]

Weightlifting (medium) 15:00 [3]

squats, core

Saturday Jul 18, 2009 #

Running 57:00 [1] 5.8 mi (9:50 / mi)
shoes: Free 3.0 13

Friday Jul 17, 2009 #

Orienteering 40:00 [2] ** 3.0 km (13:20 / km) +100m 11:26 / km

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