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Training Log Archive: cfosp1

In the 7 days ending Sep 25, 2011:

activity # timemileskm+m
  Running2 1:40:36 8.58(11:43) 13.81(7:17) 203
  Roller Skiing Skate1 53:28 4.75(11:15) 7.65(6:59) 43
  Total3 2:34:04 13.33(11:33) 21.46(7:11) 246
  [1-5]3 2:28:41
averages - sleep:7 rhr:58 weight:86kg

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MoTuWeThFrSaSu

Sunday Sep 25, 2011 #

12 PM

Running race (Adventure Run) 54:44 intensity: (5:23 @0) + (14 @2) + (1:10 @3) + (22:06 @4) + (25:51 @5) 5.4 km (10:08 / km) +157m 8:51 / km
ahr:159 max:179 rhr:60 slept:7.0 weight:86kg (injured) shoes: Nike Air Pegasus +26 Trail

Adventure Run format, i.e. mass start. I decided to do the short one, 4 km, because of my knee. More here: http://cfospruns.blogspot.com/2011/10/interstate-p...

Running warm up/down (Orienteer Yellow Course) 14:50 intensity: (29 @1) + (36 @2) + (14 @3) + (3:23 @4) + (10:08 @5) 2.33 km (6:22 / km) +34m 5:56 / km
ahr:156 max:171 shoes: Nike Air Pegasus +26 Trail

Decided to do the white/Yellow Course to warm up. Good choice

Short Adventure Run - Splits

Saturday Sep 24, 2011 #

7 AM

Running (Easy) 31:02 intensity: (7 @1) + (19 @2) + (17 @3) + (7:44 @4) + (22:35 @5) 6.09 km (5:06 / km) +12m 5:03 / km
ahr:160 max:172 rhr:56 slept:7.0 weight:86kg (injured) shoes: Nike Air Pegasus+ 27

Still issues with my right knee. Run felt ok but knee felt lose after I was done and popped. Stretched gently.

Thursday Sep 22, 2011 #

6 PM

Roller Skiing Skate (Sisu Year-Round Group) 53:28 intensity: (2:17 @1) + (8:13 @2) + (11:15 @3) + (24:10 @4) + (7:33 @5) 7.65 km (6:59 / km) +43m 6:48 / km
ahr:148 max:174 slept:7.0 weight:86kg (injured) shoes: Pursuit T6004 roller skis

Roller skiing with Avo. Working on skate technique, V1 and V2 at Battle Creek East

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