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Training Log Archive: spinner

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  Running3 4:02:29 26.9(9:01) 43.28(5:36) 206
  Orienteering1 1:17:29 5.46(14:11) 8.79(8:49) 14
  Cycling - Stationary2 1:11:00
  XC Skiing - Skate1 50:37 6.61(7:40) 10.63(4:46) 209
  Core Strength2 30:00
  Total7 7:51:35 38.96 62.7 429

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

9 AM

Running 1:28:03 intensity: (1:08 @1) + (34:55 @2) + (52:00 @3) 15.0 km (5:52 / km) +116m 5:39 / km
ahr:161 max:174 shoes: Saucony Ride 6

OOC Sunday long run. started from the Rockcliffe Parkway near the aviation museum.

Saturday Dec 20, 2014 #

11 AM

Orienteering 1:17:29 intensity: (54 @1) + (14:48 @2) + (1:01:47 @3) 8.79 km (8:49 / km) +14m 8:45 / km
ahr:162 max:170 shoes: Inov-8 Oroc 280 2014

At Constance Bay.

Friday Dec 19, 2014 #

2 PM

XC Skiing - Skate (Classic) 50:37 intensity: (9:39 @1) + (11:27 @2) + (20:43 @3) + (8:48 @4) 10.63 km (4:46 / km) +209m 4:20 / km
ahr:158 max:182

Skiing from P8 in Gatineau. first time skiing this season. conditions were good.

Thursday Dec 18, 2014 #

Cycling - Stationary 35:00 [2]

Core Strength 10:00 [1]

Wednesday Dec 17, 2014 #

6 PM

Running 1:04:44 intensity: (9:53 @1) + (14:23 @2) + (11:31 @3) + (22:05 @4) + (6:52 @5) 10.5 km (6:10 / km) +5m 6:09 / km
ahr:163 max:188 shoes: Saucony Ride 6

OOC running training. 11x600m on Byron.

Tuesday Dec 16, 2014 #

3 PM

Running 1:29:42 intensity: (30 @1) + (2:21 @2) + (1:17:29 @3) + (9:22 @4) 17.78 km (5:03 / km) +85m 4:56 / km
ahr:169 max:177 shoes: Inov-8 X-Talon 212 2014

C • Great run Alex! 1

Monday Dec 15, 2014 #

Core Strength 20:00 [1]

Cycling - Stationary 36:00 [3]

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