Training Log Archive: KingTimIn the 30 days ending Nov 30, 2011:
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Orienteering race (BAOC Wed league) 48:47 [4] 9.92 km (4:55 / km) +43m 4:49 / km
shoes: Inov-8 Oroc 340
Run - Off road (Monday night run) 1:08:24 [3] 11.4 km (6:00 / km) +248m 5:25 / km
shoes: Inov8 Roclite 295
Run - Off road 48:42 [3] 10.34 km (4:43 / km) +48m 4:36 / km
shoes: Inov8 Roclite 295
Run - Off road 1:22:38 [3] 18.09 km (4:34 / km) +141m 4:24 / km
shoes: Inov8 Roclite 295
Run - Road ('Barefoot' running 1) 11:30 [3] 2.7 km (4:16 / km)
shoes: inov-8 Road-X lite 155
Core Strength 15:00 [3]
Run - Road warm up/down (GWR coaching) 32:00 [2] 4.75 km (6:44 / km)
shoes: Nike Zoom Vomero+ 5
Run - Road intervals (GWR coaching) 40:32 [4] 7.87 km (5:09 / km)
shoes: Nike Zoom Vomero+ 5
Orienteering race (BADO regional) 1:02:27 [4] 11.2 km (5:35 / km) +53m 5:27 / km
shoes: VJ Supra
Run - Road race (parkrun) 18:00 [5] 5.0 km (3:36 / km) +100m 3:16 / km
shoes: Nike Zoom Vomero+ 5
Run - Road ('Barefoot' running 1) 10:00 [3] 1.9 km (5:16 / km) +75m 4:24 / km
shoes: inov-8 Road-X lite 155
Run - Road warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 Road-X 255
Run - Road race (Weston Prom Race) 28:45 [5] 5.0 mi (5:45 / mi)
shoes: Inov-8 Road-X 255
Orienteering race (Army Wednesday League) 56:41 [4] 9.91 km (5:43 / km) +208m 5:11 / km
shoes: VJ Supra
Run - Off road (Monday night run) 59:55 [3] 10.53 km (5:41 / km) +172m 5:16 / km
shoes: Inov8 Roclite 295
Run - Off road race (McCain Cross Challenge) 37:38 [5] 9.37 km (4:01 / km) +219m 3:36 / km
shoes: Inov8 Roclite 295
Run - Road 32:07 [3] 6.87 km (4:40 / km) +73m 4:26 / km
shoes: Nike Zoom Vomero+ 5
Note
Run - Road warm up/down (GWR coaching) 32:00 [2] 4.72 km (6:47 / km)
shoes: Inov-8 Road-X 255
Run - Road intervals (GWR coaching) 20:45 [4] 6.44 km (3:13 / km)
shoes: Inov-8 Road-X 255
Orienteering race (November Classic) 1:33:42 [4] 16.88 km (5:33 / km) +73m 5:26 / km
shoes: Inov8 Roclite 295
Orienteering race 59:10 [4] 12.88 km (4:36 / km)
shoes: Inov8 Roclite 295
Orienteering race (BAOC Wed event) 1:06:00 [3] 7.4 km (8:55 / km) +300m 7:25 / km
shoes: VJ Supra