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Training Log Archive: speedy

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  XC Running6 3:08:46 19.63 31.58 254
  Orienteering2 2:06:07 11.71(10:46) 18.84(6:42) 58435c
  Total7 5:14:53 31.33 50.42 83835c

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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

Event: DVOA French Creek State Park West
 
9 AM

XC Running warm up/down 15:00 [1]
shoes: Inov-8 Oroc 340

Orienteering race (Classic) 1:03:33 intensity: (10 @1) + (20 @2) + (3:05 @3) + (56:59 @4) + (2:59 @5) *** 9.82 km (6:28 / km) +273m 5:41 / km
ahr:150 max:163 17c shoes: Inov-8 Oroc 340


Red day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
11 AM

XC Running warm up/down 10:00 [1]
shoes: Inov-8 Oroc 340

12 PM

Orienteering race (Classic) 1:02:34 intensity: (9 @1) + (11 @2) + (1:31 @3) + (51:21 @4) + (9:22 @5) **** 9.02 km (6:56 / km) +311m 5:55 / km
ahr:153 max:164 18c shoes: Inov-8 Oroc 340


Red day 1 - Splits

Thursday Mar 8, 2012 #

1 PM

XC Running 55:31 [3] 11.12 km (5:00 / km)
shoes: Speedcross 2 (05/11)

Wednesday Mar 7, 2012 #

12 PM

XC Running warm up/down 20:04 intensity: (27 @1) + (1:08 @2) + (15:42 @3) + (2:47 @4) 4.05 km (4:57 / km) +74m 4:32 / km
ahr:132 max:148 shoes: Speedcross 2 (05/11)

1 PM

XC Running hills (Repeats) 8:40 intensity: (1:15 @2) + (3:21 @3) + (2:48 @4) + (1:16 @5) 1.41 km (6:09 / km) +57m 5:07 / km
ahr:139 max:162 shoes: Speedcross 2 (05/11)

XC Running (Easy) 21:31 intensity: (40 @2) + (13:07 @3) + (7:44 @4) 4.0 km (5:23 / km) +123m 4:40 / km
ahr:136 max:145 shoes: Speedcross 2 (05/11)

7 PM

Note

Tuesday Mar 6, 2012 #

1 PM

XC Running 58:00 [3] 11.0 km (5:16 / km)
shoes: Speedcross 2 (05/11)

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