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Training Log Archive: dersu

In the 7 days ending Aug 14, 2011:

activity # timemileskm+m
  Jogging4 2:25:00 12.0(12:05) 19.31(7:30)
  bicycling2 1:50:00
  Swimming4 1:05:00
  Running2 1:03:00 6.5(9:42) 10.46(6:01)
  Orienteering1 53:34 4.91(10:55) 7.9(6:47) 14132 /38c84%
  Weightlifting2 30:00
  Total11 7:46:34 23.41 37.67 14132 /38c84%

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MoTuWeThFrSaSu

Sunday Aug 14, 2011 #

6 AM

Jogging (trail) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Grey Free 5

10 AM

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Grey Free 5

Orienteering race (parkO) 31:42 [4] *** 4.8 km (6:36 / km) +75m 6:08 / km
spiked:18/22c shoes: Mick Joggers

A little sluggish at the start. My goal was to look at my compass more. I looked at it too much at the beginning and that slowed me down, but I didn't use it on C18 and that cost me almost a minute. Other mistakes were: C7 (not knowing where to aim), C14 (unnecessary climb), C22 (unnecessary climb)

Orienteering race (parkO) 21:52 [4] *** 3.1 km (7:03 / km) +66m 6:23 / km
spiked:14/16c shoes: Mick Joggers

There were some legs in common with the first race and it is interesting to see how much faster I did them in the 2nd race, even though I was tired and running slower (at least the ones that required some map reading in the first race). Also, I purposely did "straight" legs through the woods to compare to others who went around on trails. Trails are much faster.

Saturday Aug 13, 2011 #

6 AM

Jogging (trail) 45:00 [1] 3.5 mi (12:51 / mi)
shoes: Grey Free 5

2 PM

Running 45:00 [1] 4.5 mi (10:00 / mi)
shoes: Grey Free 5

7 PM

Running warm up/down (treadmill) 18:00 [1] 2.0 mi (9:00 / mi)
shoes: White NB 205 pair 4

Weightlifting (medium) 15:00 [3]

chins, dips, sldl, DBs

Swimming 15:00 [1]

Friday Aug 12, 2011 #

6 AM

Jogging 50:00 [1] 4.5 mi (11:07 / mi)
shoes: Grey Free 5

7 PM

bicycling 30:00 [1]

Thursday Aug 11, 2011 #

12 PM

Swimming 15:00 [1]

6 PM

bicycling 1:20:00 [1]

Wednesday Aug 10, 2011 #

2 PM

Weightlifting (light) 15:00 [2]

Swimming 20:00 [1]

Tuesday Aug 9, 2011 #

1 PM

Swimming 15:00 [1]

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