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Training Log Archive: Culbin

In the 7 days ending Feb 22, 2009:

activity	#	time	miles		km		+m
Cycle to work & back	4	4:40:00	48.0	(5:50)	77.25	(3:37)	320
Orienteering	2	3:10:19	14.91	(12:46)	24.0	(7:56)	465
Road run	3	2:07:27	12.18	(10:28)	19.6	(6:30)	210
Pilates	1	30:00
Total	7	10:27:46	75.09		120.85		995

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Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

Orienteering 1:34:13 [5] 10.5 km (8:58 / km) +230m 8:05 / km
ahr:144 max:163 shoes: Jalas

Tough training in a very nice runnable wood.

Orienteering 12:00 [2] 1.5 km (8:00 / km)
shoes: Jalas

warm up / down

Saturday Feb 21, 2009 #

Event: JOK Chasing Sprint

Orienteering race 32:17 [5] 3.9 km (8:17 / km) +125m 7:08 / km
ahr:164 max:173 shoes: Jalas

Messed up no 6 and lost 3 minutes. This was a great little forest on a beautiful, sunny, day.

http://4.bp.blogspot.com/_pSlrDkrBNXI/SaGzOOJMIxI/...

Orienteering 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
ahr:140 max:169 shoes: Jalas

Warm up / down

Orienteering race 24:49 [5] 4.1 km (6:03 / km) +90m 5:27 / km
ahr:164 max:172 shoes: Jalas

Chase. Messed uo no 1, pressure of the guy seconds behind me, lost about 30 seconds. Thought I had run much slower (felt it!) but the time suggests not.

http://2.bp.blogspot.com/_pSlrDkrBNXI/SaG1ca49M_I/...

Orienteering 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
ahr:137 max:170 shoes: Jalas

Warm up / down

Friday Feb 20, 2009 #

Cycle to work & back 1:10:00 [3] 12.0 mi (5:50 / mi) +80m 5:43 / mi

4th time I've cycled this week and my legs are feeling it now! Think the JOK sprint will be more like a gentle jog :)

Thursday Feb 19, 2009 #

Road run 34:27 [2] 5.4 km (6:23 / km) +40m 6:09 / km
ahr:131 max:169 shoes: Kalenji

Slow jog with S&K with 2 x 45 sec sprints uphill 169/158 164/158

Wednesday Feb 18, 2009 #

Cycle to work & back 1:10:00 [3] 12.0 mi (5:50 / mi) +80m 5:43 / mi

Very damp by the time I arrived at work.

Pilates 30:00 [1]

Tuesday Feb 17, 2009 #

Cycle to work & back 1:10:00 [3] 12.0 mi (5:50 / mi) +80m 5:43 / mi

Road run 37:16 [4] 6.4 km (5:49 / km) +130m 5:17 / km
shoes: Asics

Run with S, 2 x 3km loop plus 5 x 80m uphill sprints

1 x 3km 15.52 165/152
2 x 3km 15.55 167/157

1 x 80m .22 40 sec jog back down 158/151 158/153
2 x 80m .20 43 sec jog back down 157/151 159/155
3 x 80m .21 48 sec jog back down 157/151 157/149
4 x 80m .21 49 sec jog back down 157/150 159/153
5 x 80m .20 45 sec jog back down 155/150 157/154

Road run 21:52 [2] 2.4 km (9:07 / km)
ahr:130 max:150 shoes: Asics

Warm up / down

Monday Feb 16, 2009 #

Cycle to work & back 1:10:00 [3] 12.0 mi (5:50 / mi) +80m 5:43 / mi

Road run 33:52 [3] 5.4 km (6:16 / km) +40m 6:03 / km
shoes: Kalenji

Slow run with K as my usual Monday night partner was too tired from his weekend away!

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