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Training Log Archive: div

In the 7 days ending Sep 24, 2007:

	activity	#	time	miles		km		+m	load
	Easy run	3	2:01:00	14.91	(8:07)	24.0	(5:03)	30	9680.0
	Orienteering	1	1:26:00	2.05	(41:56)	3.3	(26:04)	45	6880.0
	Stretching	2	40:00						3200.0
	Strength	1	35:00						2800.0
	Medium Pace Run	1	6:07	0.99	(6:09)	1.6	(3:49)		550.5
	R run	1	30	0.12	(4:01)	0.2	(2:30)		45.0
	Total	4	4:48:37	18.08		29.1		75	23155.5
averages - weight:83kg

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Monday Sep 24, 2007 #

Easy run 50:00 [3] 10.0 km (5:00 / km)
shoes: Mizuno Wave Renegade 3

Strength 35:00 [3]

3 loops in gym

Sunday Sep 23, 2007 #

Note

Sep. 23
(Sun.) Presidio of San Francisco
San Francisco, CA

Orienteering 1:26:00 [3] 3.3 km (26:04 / km) +45m 24:24 / km
shoes: New Balance 871

Shadowed girls on the "extra long white" - aka "extra short orange". Missed my start - didn't plan to be on white for a such long time. Also carried bikes into the hills and on the missing trails that supposed to be easy bike ride with taking some controls.

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

Wednesday Sep 19, 2007 #

Easy run 46:00 [3] 10.0 km (4:36 / km) +30m 4:32 / km
weight:83kg shoes: Mizuno Wave Renegade 3

Iron horse trail with FM folks. Surprisingly fast and easy.

Stretching 20:00 [3]

Tuesday Sep 18, 2007 #

Easy run warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Mizuno Wave Renegade 3

Stretching 20:00 [3]

Before and after

R run intervals 30 [4] 0.2 km (2:30 / km)
shoes: Mizuno Wave Renegade 3

Strides, 2x100m, relaxing

Medium Pace Run intervals 6:07 [4] 1.6 km (3:49 / km)
shoes: Mizuno Wave Renegade 3

Intervals, I pace, 4x400 with 1 min rest. Felt well.

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