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Training Log Archive: bshields

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  running3 2:11:20 13.09(10:02) 21.07(6:14) 21
  Orienteering2 1:39:54 9.05(11:02) 14.56(6:52) 42928c
  cycling1 1:30:00
  swimming/DWR1 30:00 0.99(30:11) 1.6(18:45)
  strength3 25:00
  stretching1 10:00
  Total9 6:26:14 23.13 37.23 45028c
  [1-5]9 6:23:14
averages - weight:160lbs

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MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods
 
11 AM

Orienteering warm up/down 5:57 intensity: (1:21 @1) + (4:36 @2) 0.56 mi (10:41 / mi) +16m 9:49 / mi
ahr:117 max:138 shoes: 2011 Icebug O

Orienteering race 42:06 intensity: (6 @0) + (9 @1) + (19 @2) + (38 @3) + (28:09 @4) + (12:45 @5) **** 4.32 mi (9:45 / mi) +160m 8:44 / mi
ahr:162 max:176 14c shoes: 2011 Icebug O


Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill
 

strength 5:00 [3]

5 PM

Orienteering warm up/down 5:19 intensity: (5 @0) + (25 @1) + (1:28 @2) + (2:46 @3) + (35 @4) 0.48 mi (11:03 / mi) +28m 9:22 / mi
ahr:133 max:151 shoes: 2011 Icebug O

Orienteering race 41:39 intensity: (11 @1) + (10 @2) + (3:25 @3) + (28:17 @4) + (9:36 @5) *** 3.31 mi (12:35 / mi) +212m 10:30 / mi
ahr:161 max:173 14c shoes: 2011 Icebug O

Orienteering warm up/down 4:53 intensity: (28 @1) + (3:01 @2) + (1:24 @3) 0.38 mi (12:49 / mi) +13m 11:35 / mi
ahr:122 max:139 shoes: 2011 Icebug O


Night-O - Splits

Friday Dec 2, 2011 #

Note

Thursday Dec 1, 2011 #

6 PM

running 21:16 intensity: (1:03 @1) + (6:15 @2) + (13:58 @3) 2.27 mi (9:22 / mi) +12m 9:13 / mi
ahr:129 max:145 shoes: Blue WR X 2008

running 41:18 intensity: (2:49 @0) + (9:53 @1) + (6:39 @2) + (12:13 @3) + (7:13 @4) + (2:31 @5) 2.35 mi (17:34 / mi) +3m 17:30 / mi
ahr:128 max:175 shoes: Blue WR X 2008

stretching 10:00 [1]

Wednesday Nov 30, 2011 #

cycling 1:30:00 [1]

running 48:54 [3] 5.75 mi (8:30 / mi)
shoes: Blue WR X 2008

Tuesday Nov 29, 2011 #

strength 5:00 [3]

1 PM

swimming/DWR 30:00 [3] 1.6 km (18:45 / km)
weight:160lbs shoes: US Diver fins

Monday Nov 28, 2011 #

Note

strength 15:00 [3]

8 PM

running 19:52 intensity: (59 @1) + (1:04 @2) + (4:22 @3) + (13:27 @4) 2.72 mi (7:18 / mi) +6m 7:15 / mi
ahr:146 max:166 shoes: Mizuno WR VI 09

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