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Training Log Archive: bshields

In the 7 days ending Apr 19, 2013:

activity # timemileskm+m
  running5 2:38:23 17.77(8:55) 28.59(5:32) 102
  Orienteering1 1:27:30 6.08(14:23) 9.79(8:56) 14449c
  stretching3 25:28 0.23 0.37 8
  Total5 4:31:21 24.08 38.75 25449c
  [1-5]5 3:52:05
averages - sleep:7

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Thursday Apr 18, 2013 #

Event: CSU Park-O #1: Danehy
 
5 PM

running warm up/down 18:33 intensity: (37 @1) + (2:53 @2) + (9:43 @3) + (5:20 @4) 2.0 mi (9:16 / mi) +49m 8:37 / mi
ahr:136 max:152 shoes: Wave Rider 14 office

running 12:53 intensity: (6 @0) + (9 @1) + (11 @2) + (35 @3) + (5:28 @4) + (6:24 @5) 1.82 mi (7:05 / mi) +6m 7:00 / mi
ahr:163 max:176 slept:6.0 shoes: Wave Rider 14 office

7 PM

running 12:04 intensity: (36 @1) + (4:32 @2) + (6:56 @3) 1.27 mi (9:30 / mi) +15m 9:10 / mi
ahr:127 max:138 shoes: Wave Rider 14 office

stretching 5:11 intensity: (16 @1) + (4:55 @2) 0.01 mi (8:41:22 / mi) +7m 2:43:34 / mi
ahr:118 max:119

Wednesday Apr 17, 2013 #

7 PM

running 49:50 intensity: (2:21 @1) + (2:30 @2) + (39:02 @3) + (5:57 @4) 5.4 mi (9:14 / mi) +9m 9:11 / mi
ahr:139 max:157 slept:8.0 shoes: Wave Rider 14 office

stretching 10:17 intensity: (7:18 @0) + (1:34 @1) + (1:24 @2) + (1 @3) 0.22 mi (46:45 / mi) +1m 46:06 / mi
ahr:89 max:131

Tuesday Apr 16, 2013 #

6 PM

running warm up/down 21:51 intensity: (10:11 @1) + (11:06 @2) + (34 @3) 2.0 mi (10:55 / mi) +3m 10:52 / mi
ahr:114 max:135 shoes: Wave Rider 14 office

running warm up/down 4:03 intensity: (23 @0) + (9 @1) + (25 @2) + (1:45 @3) + (1:21 @4) 0.55 mi (7:22 / mi) +1m 7:19 / mi
ahr:136 max:152 shoes: Wave Rider 14 office

running tempo 22:18 intensity: (8 @1) + (1:09 @2) + (3:56 @3) + (5:47 @4) + (11:18 @5) 3.18 mi (7:01 / mi)
ahr:160 max:178 shoes: Wave Rider 14 office

running warm up/down 7:17 intensity: (56 @2) + (6:21 @3) 0.7 mi (10:24 / mi) +5m 10:10 / mi
ahr:135 max:145 shoes: Wave Rider 14 office

stretching 10:00 [3]

Sunday Apr 14, 2013 #

Event: CSU All-levels training camp
 
1 PM

Orienteering 30:00 intensity: (20:00 @1) + (10:00 @2) 1.5 mi (20:00 / mi)
18c shoes: 2011 Icebug O

running 4:33 [0] 0.42 mi (10:50 / mi) +8m 10:14 / mi
shoes: 2011 Icebug O

Orienteering race 16:14 intensity: (7:06 @0) + (1 @2) + (36 @3) + (5:26 @4) + (3:05 @5) 1.56 mi (10:24 / mi) +56m 9:22 / mi
ahr:180 max:231 9c shoes: 2011 Icebug O

running 5:01 intensity: (1 @0) + (11 @1) + (2:28 @2) + (2:21 @3) 0.43 mi (11:46 / mi) +6m 11:17 / mi
ahr:128 max:139 shoes: 2011 Icebug O

Orienteering race 19:49 intensity: (9:35 @0) + (5 @1) + (10 @2) + (7 @3) + (5:14 @4) + (4:38 @5) 1.88 mi (10:32 / mi) +46m 9:48 / mi
ahr:181 max:216 12c shoes: 2011 Icebug O

Orienteering 21:27 intensity: (10:14 @0) + (3 @1) + (33 @2) + (1:27 @3) + (4:27 @4) + (4:43 @5) 1.14 mi (18:49 / mi) +42m 16:53 / mi
ahr:184 max:239 10c shoes: 2011 Icebug O

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