Training Log Archive: rcroIn the 30 days ending Nov 30, 2015:
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Orienteering race (BOK Galoppen) 1:19:02 [3] 10.84 km (7:17 / km) +295m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Running - off road race (FoD Parkrun) 20:42 [5] 5.0 km (4:08 / km) +30m 4:01 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow2
Orienteering (NGOC Blakeney Hill) 53:58 [3] 7.36 km (7:20 / km) +180m 6:32 / km
shoes: inov8 Mudclaw300 Yellow2
Note
Running intervals (Lliswerry) 1:07:06 [5] 13.31 km (5:02 / km) +40m 4:58 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Running hills (Lliswerry) 1:03:34 [4] 12.21 km (5:12 / km) +325m 4:36 / km
slept:2.0 shoes: Mizuno Wave Rider 18
Note
slept:1.0 (rest day)
Orienteering race (OK Nuts) 1:22:49 [3] 11.72 km (7:04 / km) +385m 6:04 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
Running race (Newport parkrun) 20:42 [3] 5.0 km (4:08 / km) +10m 4:06 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Orienteering - Night race (Southern Night Champs) 1:13:20 [3] 9.44 km (7:46 / km) +250m 6:52 / km
shoes: inov8 Mudclaw300 Yellow2
Note
Running (Work handicap 5k) 20:12 [4] 5.01 km (4:02 / km) +15m 3:58 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Orienteering - Urban race (SWOC Thornhill) 58:14 [3] 11.33 km (5:08 / km) +125m 4:52 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Running (Lliswerry) 1:09:47 [3] 14.67 km (4:45 / km) +155m 4:31 / km
slept:4.0 weight:72.5kg shoes: Mizuno Wave Rider 18
O - Planning 2:35:00 [1] 6.0 km (25:50 / km) +420m 19:08 / km
slept:2.0 shoes: VJ Integrator High (2)
Running - off road race (FoD Parkrun) 20:57 [4] 5.0 km (4:11 / km) +30m 4:04 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
O - Planning 36:23 [3] 5.41 km (6:44 / km) +165m 5:50 / km
shoes: inov8 Mudclaw300 Yellow2
Note
O - Planning 2:00:00 [1] 5.0 km (24:00 / km) +200m 20:00 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow1
Running - off road race (Rising Sun Night Race) 40:52 [4] 8.32 km (4:55 / km) +170m 4:27 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Running intervals (Lliswerry) 53:09 [2] 8.49 km (6:16 / km)
slept:6.0 shoes: Mizuno Wave Rider 18
Running - off road (MDC Twmbarlwm) 1:05:02 [3] 9.32 km (6:59 / km) +415m 5:42 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow2
O - Planning 1:30:00 [1] 4.0 km (22:30 / km) +140m 19:09 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
Running - off road race (FoD Parkswim) 21:07 [5] 5.0 km (4:13 / km) +30m 4:06 / km
slept:4.0 weight:72.5kg shoes: inov8 Mudclaw300 Yellow2
Running - off road (Trelleck) 1:02:06 [3] 10.7 km (5:48 / km) +250m 5:12 / km
shoes: inov8 Mudclaw300 Yellow2
Running intervals (Lliswerry) 1:03:32 [4] 10.08 km (6:18 / km) +210m 5:42 / km
slept:4.5 shoes: Mizuno Wave Rider 18
Running (Lliswerry) 53:50 [3] 10.53 km (5:07 / km) +220m 4:38 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Running - off road race (Bog and Bryn Challenge) 2:00:54 [4] 22.38 km (5:24 / km) +580m 4:47 / km
slept:5.0 weight:72.5kg shoes: inov8 Mudclaw300 Yellow2