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Training Log Archive: spinner

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  Running4 4:38:22 29.37(9:29) 47.27(5:53) 155
  Orienteering1 1:25:49 5.1(16:50) 8.2(10:28) 71
  Cycling - Stationary1 36:00
  Core Strength1 15:00
  Total7 6:55:11 34.47 55.48 226

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

9 AM

Running 1:22:45 intensity: (4:55 @1) + (44:36 @2) + (33:14 @3) 12.99 km (6:22 / km) +33m 6:17 / km
ahr:155 max:168 shoes: Inov-8 Oroc 280 2014

OOC Sunday long run. exploring Boucher Forest.

Saturday Dec 6, 2014 #

11 AM

Orienteering 1:25:49 intensity: (27:58 @1) + (37:09 @2) + (20:34 @3) + (8 @4) 8.2 km (10:28 / km) +71m 10:02 / km
ahr:144 max:178 shoes: Inov-8 Oroc 280 2014

Friday Dec 5, 2014 #

2 PM

Running 1:15:23 intensity: (1:30 @1) + (13:39 @2) + (1:00:14 @3) 13.01 km (5:48 / km) +39m 5:43 / km
ahr:162 max:174 shoes: Inov-8 Oroc 280 2014

Thursday Dec 4, 2014 #

Cycling - Stationary 36:00 [3]

Wednesday Dec 3, 2014 #

6 PM

Running 1:25:45 intensity: (13:35 @1) + (15:16 @2) + (19:19 @3) + (23:47 @4) + (13:48 @5) 14.02 km (6:07 / km) +24m 6:04 / km
ahr:165 max:190 shoes: Saucony Ride 6

OOC running training. ran down to Cassels and did 45 min of continuous intervals that were multiples of 200m in length with 200m recovery jog between each.

Tuesday Dec 2, 2014 #

3 PM

Running 34:29 intensity: (23 @1) + (31 @2) + (16:17 @3) + (17:18 @4) 7.26 km (4:45 / km) +59m 4:34 / km
ahr:172 max:179 shoes: Saucony Ride 6

7 PM

Core Strength 15:00 [2]

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