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Training Log Archive: johncrowther

In the 7 days ending Feb 17:

activity # timemileskm+ft
  Running4 3:33:05 20.97(10:10) 33.74(6:19) 575
  Orienteering2 2:36:56 9.37(16:45) 15.07(10:25) 954
  Cycling1 37:53 7.72(4:54) 12.42(3:03)
  Control Pickup1 31:11 1.86(16:45) 2.99(10:25) 195
  Total8 7:19:05 39.91(11:00) 64.24(6:50) 1724

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Saturday Feb 17 #

10 AM

Orienteering race 1:59:11 [4] 12.05 km (9:54 / km) +688ft 9:06 / km
ahr:139 max:171 shoes: Falcons

Blue course at Kentucky Camp, Arizona. Not as clean as I would have liked. There was some sort of strange earthworks in the SW corner of the map (around 14 and 15), which in Europe I would assumed was an Iron Age fort. Some sort of Anasazzi or Aztec ruin? Or something more recent?
Livelox
1 PM

Orienteering 37:45 [2] 3.02 km (12:29 / km) +266ft 11:00 / km
ahr:146 max:177 shoes: Falcons

Contour only line-O training.
2 PM

Control Pickup 31:11 [3] 1.86 mi (16:45 / mi) +195ft 15:15 / mi
ahr:147 max:171

Picked up a couple of yellow controls.

Wednesday Feb 14 #

12 PM

Cycling 37:53 [2] 7.72 mi (4:54 / mi)

Windy
6 PM

Running 56:48 [4] 5.88 mi (9:40 / mi) +125ft 9:29 / mi
ahr:150 max:164 shoes: Asics pair 8

City Park - without Cally this week.

Tuesday Feb 13 #

5 PM

Running warm up/down 9:31 [4] 0.83 mi (11:28 / mi)
ahr:126 max:135 shoes: Asics pair 8

Warmup for track.
6 PM

Running 34:33 intensity: (11:33 @4) + (23:00 @5) 3.67 mi (9:25 / mi) +1ft 9:25 / mi
ahr:133 max:156

Track workout. 3x1600m with 400m rest between.

Running warm up/down 11:03 [4] 1.1 mi (10:01 / mi) +1ft 10:01 / mi
ahr:150 max:157

Monday Feb 12 #

3 PM

Running 1:41:10 [4] 9.49 mi (10:40 / mi) +448ft 10:12 / mi
ahr:148 max:178 shoes: Asics pair 8

Was going to go trail running, but the car had a flat tire and it was too cold for me to want to spend time outside to change it, so I just ran from home. Feeling a bit slow, but it was 19F even in the late afternoon.

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