Training Log Archive: expressoIn the 30 days ending Apr 30, 2009:
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Orienteer 1:52:45 [4] **** 7.6 km (14:50 / km) +310m 12:19 / km
shoes: Montrail Vitesse 712
Orienteer 54:04 [5] **** 4.3 km (12:34 / km) +95m 11:19 / km
shoes: Montrail Vitesse 712
Orienteer 1:25:06 [5] **** 5.8 km (14:40 / km) +150m 13:00 / km
shoes: Montrail Vitesse 712
Orienteer race (classic) 2:03:22 [3] 7.4 km (16:40 / km) +310m 13:47 / km
shoes: Montrail Vitesse 712
Run warm up/down (grass) 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Montrail Vitesse 712
Orienteer race (sprint) 22:28 [5] **** 2.55 mi (8:49 / mi) +105m 7:49 / mi
shoes: Montrail Vitesse 712
O-Related (map hike) 15:00 [2] ***** 0.8 mi (18:45 / mi) +80m 14:19 / mi
shoes: Montrail Vitesse 712
Orienteer race (middle) 1:13:46 ***** 4.23 km (17:26 / km) +155m 14:44 / km
shoes: Montrail Vitesse 712
Note
Run (path & road) 47:00 [3] 5.3 mi (8:52 / mi)
shoes: Mizuno WC 811
Run (path) 1:40:00 [3] 11.0 mi (9:05 / mi) +150m 8:43 / mi
shoes: Mizuno WR 610
Run warm up/down 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Icebug MR2 811
Orienteer race 1:29:30 [4] *** 8.8 km (10:10 / km) +250m 8:54 / km
shoes: Icebug MR2 811
Swim 39:00 [3] 2.0 km (19:30 / km)
Run warm up/down (path) 34:00 [3] 3.5 mi (9:43 / mi)
shoes: Mizuno WR 610
Run intervals (path) 20:17 [5] 3.2 mi (6:20 / mi)
shoes: Mizuno WR 610
Run tempo (hills) 1:20:24 8.84 mi (9:06 / mi) +285m 8:16 / mi
shoes: Icebug MR2 811
Note
Run (path) 50:30 [3] 5.0 mi (10:06 / mi) +100m 9:31 / mi
shoes: Montrail Vitesse 712
Run (trail) 2:01:30 11.7 mi (10:23 / mi) +300m 9:37 / mi
shoes: Montrail Vitesse 712
Run (trail) 1:03:00 6.5 mi (9:42 / mi) +200m 8:51 / mi
shoes: Montrail Vitesse 712