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Training Log Archive: Stevek

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running Trail1 58:03 5.9(9:50) 9.5(6:07) 19
  Orienteering Race1 49:11 5.35(9:12) 8.6(5:43) 6
  treadmill1 35:02 3.55(9:52) 5.71(6:08)
  Total3 2:22:16 14.8(9:37) 23.82(5:58) 25
  [1-5]3 2:20:51

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

10 AM

Orienteering Race race 49:11 intensity: (23 @0) + (5 @1) + (51 @2) + (11:32 @3) + (3:39 @4) + (32:41 @5) 8.6 km (5:43 / km) +6m 5:42 / km
ahr:148 max:163 shoes: Haglofs Gram xc

Bourne Urban race
Couple of route choice errors and one part leaving 10 when I started going down a dead end thinking there was a way out. Course was nominal 5.4km and my actual time 48.58

Wednesday Oct 19, 2016 #

5 PM

Running Trail 58:03 intensity: (11 @0) + (6 @1) + (5:56 @2) + (17:03 @3) + (9:21 @4) + (25:26 @5) 9.5 km (6:07 / km) +19m 6:03 / km
ahr:143 max:166 shoes: Haglofs Gram xc

10 min warm up followed by2 x 15 mins hr zone 4 with 5 min rest between. then 5min rest and cool down

Tuesday Oct 18, 2016 #

5 PM

treadmill 35:02 intensity: (51 @0) + (27 @1) + (10:12 @2) + (13:24 @3) + (9:00 @4) + (1:08 @5) 5.71 km (6:08 / km)
ahr:127 max:157

Interval training on treadmill shows up on run cadence

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