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Training Log Archive: CHARLIE-B

In the 7 days ending Oct 10, 2011:

activity # timemileskm+mload
  Running2 2:36:09 16.84(9:16) 27.11(5:46) 16173.8
  Orienteering1 1:40:33 6.75(14:53) 10.87(9:15) 1447 /9c77%47.0
  Stationary bike1 20:006.0
  Weights1 20:00
  Total5 4:56:42 23.6 37.97 3057 /9c77%126.8
  [1-5]4 4:36:41
averages - sleep:7 rhr:46 weight:85.1kg

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Sunday Oct 9, 2011 #

Event: GAOC Local Meet - Mistletoe State Park
 
12 PM

Orienteering race 1:40:33 intensity: (5:25 @2) + (38:16 @3) + (55:44 @4) + (1:08 @5) *** 10.87 km (9:15 / km) +144m 8:41 / km
ahr:144 max:169 spiked:7/9c shoes: X-Talon 212

Ran off the map on 3. Absolute crap. Lost 25 min. Turned out that some runners got photocopies that left off part of the road on the West side of the map. Also, the shades of green just didn't cut it.
C • Bad Maps?? 2

Thursday Oct 6, 2011 #

5 PM

Running warm up/down 13:09 intensity: (2:03 @1) + (7:20 @2) + (3:28 @3) + (18 @4) 2.29 km (5:45 / km) +26m 5:27 / km
ahr:128 max:160 shoes: Brooks Ravenna 2

Running long 1:00:55 intensity: (9 @1) + (34 @2) + (9:04 @3) + (43:25 @4) + (7:43 @5) 11.5 km (5:18 / km) +18m 5:15 / km
ahr:157 max:168 shoes: Brooks Ravenna 2

Goal 11.5 k @ 5:19/k

Running warm up/down 19:50 intensity: (46 @1) + (1:19 @2) + (7:44 @3) + (10:01 @4) 2.74 km (7:14 / km) +53m 6:36 / km
ahr:144 max:159 shoes: Brooks Ravenna 2

Wednesday Oct 5, 2011 #

Weights 20:00 [0]

10 PM

Stationary bike 20:00 [3]

Tuesday Oct 4, 2011 #

5 PM

Running warm up/down 8:02 intensity: (8 @1) + (1:51 @2) + (5:28 @3) + (35 @4) 1.45 km (5:33 / km) +6m 5:26 / km
ahr:139 max:152 rhr:46 slept:7.0 weight:85.1kg shoes: Brooks Ravenna 2

Office to SAAC. GPS wonky.

Running warm up/down 5:16 intensity: (37 @1) + (3:57 @2) + (42 @3) 0.91 km (5:46 / km)
ahr:126 max:141 shoes: Brooks Ravenna 2

Rest of warmup to lake at bottom of hill to start tempo sesh.

Running tempo 25:30 intensity: (1 @0) + (10 @1) + (24 @2) + (1:56 @3) + (19:21 @4) + (3:38 @5) 5.14 km (4:57 / km) +6m 4:56 / km
ahr:157 max:170 shoes: Brooks Ravenna 2

Goal 4:52/k. Actually 4:57/k. A bit strenuous. Kept on grass, trail, gravel and sand.

Running warm up/down 23:27 intensity: (2:44 @1) + (4:36 @2) + (9:35 @3) + (6:25 @4) + (7 @5) 3.07 km (7:38 / km) +52m 7:02 / km
ahr:137 max:168 shoes: Brooks Ravenna 2

Far end of lake to home.

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