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Training Log Archive: DrKeith

In the 7 days ending Feb 18, 2012:

activity # timemileskm+m
  Orienteering3 5:09:23 27.44(11:16) 44.16(7:00) 51539 /47c82%
  Mbiking1 2:30:00 18.0(8:20) 28.97(5:11)
  Running2 1:20:00 10.0(8:00) 16.09(4:58)
  Warm Up/Down2 1:13:00 6.0 9.66 260
  Total6 10:12:23 61.44 98.88 77539 /47c82%
averages - weight:162.5lbs

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Saturday Feb 18, 2012 #

Orienteering race 1:17:29 [4] **** 6.4 km (12:06 / km) +260m 10:04 / km
spiked:11/16c

Day 1 POM 2012 6.4k 16c 260m

Warm Up/Down warm up/down 40:00 [2] *** 4.0 mi (10:00 / mi) +260m 8:19 / mi

Stretching and WU/WD

Warm Up/Down 15:00 [2]

For Urban Night Sprint

Orienteering race (Urban Night Sprint) 18:57 [4] *** 3.0 km (6:19 / km)
spiked:13/16c

Urban Night Sprint O 2.9k 16c Viseu POM 18'.57" Good run. Fast n Furious! 18th/54!

Friday Feb 17, 2012 #

Orienteering 1:20:00 [2] 10.0 mi (8:00 / mi)

Training Viseo am Portugal O Meet (POM)

Orienteering 1:05:00 [2] 7.0 mi (9:17 / mi)

Traing Satio quite norweigan in places POM

Thursday Feb 16, 2012 #

Running 35:00 [2] 4.0 mi (8:45 / mi)

Gentle run around Viseo after flight

Wednesday Feb 15, 2012 #

Running (Intervals) 10:00 [5] 2.0 mi (5:00 / mi)

Cademuir reps usual 10x 1min hard 1 min rest

Running 35:00 [3] 4.0 mi (8:45 / mi)

WU/WD Steady between intervals

Monday Feb 13, 2012 #

Mbiking 2:30:00 [3] **** 18.0 mi (8:20 / mi)
weight:162lbs

Ride around Black at Innerleithen Quite tough and windy and cold at the top. 75' to top so quite slow but muddy. Tech skills a bit rough on rocky black downhill

Sunday Feb 12, 2012 #

Orienteering race 1:07:57 [4] *** 4.6 mi (14:46 / mi) +255m 12:36 / mi
spiked:15/15c weight:163lbs

SoSoL Windy Hill, Muirshiel 6.8k in 67.57 so just under 10min/km. Open moorland and wood for last km. V wet and boggy and tussocky. Only 2 mins errors drifted off line 2-3 and spiked all controls.

Warm Up/Down 18:00 [3] 2.0 mi (9:00 / mi)

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