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Training Log Archive: spinner

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running14 12:04:46 44.54 71.67 404
  Orienteering11 9:48:15 39.45(14:55) 63.5(9:16) 1215
  Cycling3 2:16:36 38.07(16.7/h) 61.26(26.9/h) 267
  Strength 1 1:30:00
  Total23 25:39:37 122.06 196.43 1886
  [1-5]23 25:39:34

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Wednesday Jul 31, 2013 #

6 PM

Running 1:20:37 intensity: (4:24 @1) + (32:53 @2) + (23:28 @3) + (19:49 @4) + (3 @5) 12.28 km (6:34 / km) +84m 6:21 / km
ahr:163 max:190 shoes: Saucony triumph 9

OOC running training.

Monday Jul 29, 2013 #

7 PM

Cycling 38:27 intensity: (24 @1) + (23:32 @2) + (14:02 @3) + (3 @4) + (26 @5) 17.43 km (27.2 kph) +76m
ahr:162 max:204

Sunday Jul 28, 2013 #

4 PM

Running warm up/down 7:12 intensity: (1:03 @1) + (6:09 @2) 0.81 km (8:53 / km) +16m 8:05 / km
ahr:138 max:159 shoes: VJ Bold

Orienteering 44:37 intensity: (21 @1) + (26:55 @2) + (17:02 @3) + (19 @4) 4.12 km (10:50 / km) +126m 9:24 / km
ahr:160 max:188 shoes: VJ Bold

Orienteering from Pink Lake. ran on the slope west of Pink Lake that I had never run on before.

Maps from JWOC are now on DOMA.
http://www.orienteering.ca/doma/index.php?user=ale...

Running warm up/down 5:14 intensity: (52 @1) + (4:20 @2) + (2 @3) 0.87 km (6:01 / km) +16m 5:31 / km
ahr:147 max:167 shoes: VJ Bold

Saturday Jul 27, 2013 #

4 PM

Running 49:38 intensity: (6:40 @1) + (39:45 @2) + (3:13 @3) 5.77 km (8:36 / km) +68m 8:07 / km
ahr:146 max:173 shoes: Inov-8 X-Talon 212

Friday Jul 26, 2013 #

8 PM

Running 1:14:01 intensity: (56 @1) + (25:30 @2) + (47:35 @3) 13.49 km (5:29 / km) +25m 5:26 / km
ahr:165 max:178 shoes: Inov-8 X-Talon 212

Wednesday Jul 24, 2013 #

6 PM

Running 1:21:38 intensity: (19:09 @1) + (28:16 @2) + (23:02 @3) + (11:11 @4) 11.0 km (7:25 / km) +45m 7:16 / km
ahr:156 max:186 shoes: Saucony triumph 9

OOC running training. went down to mud lake/Cassels. Did 32min of 600s at 5k pace with 45 sec rest between each. First two were on the road to set a time for the others which were mostly on the paths.

Tuesday Jul 23, 2013 #

10 AM

Running 1:13:19 intensity: (22 @1) + (23:50 @2) + (49:07 @3) 11.32 km (6:29 / km) +53m 6:20 / km
ahr:166 max:179 shoes: Inov-8 X-Talon 212

This run turned into a bit of an adventure. the first half was very uneventful as it was all on the road but once I got on the Peter Robinson road allowance things got interesting. the trail started to get more and more wet and for the first km of the trail I was wading through knee deep water. after that there was a nice patch of dry ground with lots of deer flies and razor-blade grass that made lots of micro cuts all over my legs. then the next 500m was flooded by the beavers and was deeper and was much muddier than the first stretch, so I couldn't run through it, and had to struggle through a jungle beside the trail. and once I made it through that the rest was easy, except for the swarms of deer flies...

Monday Jul 22, 2013 #

Strength 1:30:00 [1]

Clearing underbrush from the forest. took ~3 hours.

Sunday Jul 21, 2013 #

11 AM

Orienteering 1:04:10 intensity: (5 @1) + (16:25 @2) + (47:02 @3) + (38 @4) 7.25 km (8:51 / km) +50m 8:33 / km
ahr:167 max:182 shoes: VJ Bold

Orienteering at March Highlands.

Saturday Jul 20, 2013 #

6 PM

Cycling 1:04:22 intensity: (1:00 @1) + (23:48 @2) + (39:31 @3) + (3 @4) 28.82 km (26.9 kph) +115m
ahr:166 max:180

Wednesday Jul 17, 2013 #

6 PM

Running 1:21:51 intensity: (3:45 @1) + (44:03 @2) + (15:23 @3) + (16:36 @4) + (2:04 @5) 9.4 km (8:43 / km) +97m 8:17 / km
ahr:162 max:196 shoes: Inov-8 X-Talon 212

OOC running training. Did loops of the trails in the park.

Tuesday Jul 16, 2013 #

7 PM

Cycling 33:47 intensity: (54 @1) + (21:44 @2) + (11:09 @3) 15.01 km (26.7 kph) +76m
ahr:160 max:175

Friday Jul 12, 2013 #

5 AM

Orienteering 41:53 intensity: (15 @1) + (9:55 @2) + (30:50 @3) + (53 @4) 4.92 km (8:31 / km) +35m 8:13 / km
ahr:168 max:187

Thursday Jul 11, 2013 #

8 AM

Orienteering 56:55 intensity: (3 @0) + (1:07 @1) + (50:56 @2) + (4:34 @3) + (15 @4) 5.59 km (10:10 / km) +44m 9:47 / km
ahr:152 max:182

Wednesday Jul 10, 2013 #

5 AM

Orienteering 6:09 [2] 0.92 km (6:40 / km)
ahr:164 max:179

Orienteering 1:39:34 [2] 11.28 km (8:50 / km)
ahr:160 max:194

Tuesday Jul 9, 2013 #

11 AM

Orienteering 33:09 [2] 3.41 km (9:44 / km)
ahr:163 max:175

Monday Jul 8, 2013 #

6 AM

Running 31:16 [3] 6.74 km (4:38 / km)
ahr:173 max:197

Saturday Jul 6, 2013 #

Running warm up/down 35:00 [2]

Orienteering race 49:50 [4] 6.0 km (8:18 / km) +80m 7:47 / km
shoes: VJ Bold

Friday Jul 5, 2013 #

Running warm up/down 45:00 [2]

Orienteering race 18:48 [4] 3.6 km (5:13 / km) +60m 4:49 / km
shoes: NB 1080v2

Thursday Jul 4, 2013 #

Running 25:00 [2]
shoes: NB 1080v2

Wednesday Jul 3, 2013 #

Running warm up/down 40:00 [2]

Orienteering race 37:53 [4] 3.1 km (12:13 / km) +110m 10:23 / km
shoes: VJ Bold

Tuesday Jul 2, 2013 #

Running warm up/down 40:00 [2]

Orienteering race 27:59 [4] 3.4 km (8:14 / km) +90m 7:16 / km
shoes: VJ Bold

Running warm up/down 10:00 [1]

Monday Jul 1, 2013 #

Running warm up/down 35:00 [2]

Orienteering race 1:47:18 [4] 9.9 km (10:50 / km) +620m 8:15 / km
shoes: VJ Bold

Running warm up/down 10:00 [1]

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