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Training Log Archive: Kestrel-O

In the 7 days ending Oct 19, 2012:

activity	#	time	miles		km		+m
hiking	1	2:10:00	4.0	(32:30)	6.44	(20:12)	500
biking	3	1:27:00	13.5	(6:27)	21.73	(4:00)	390
Running	1	1:00:00	4.5	(13:20)	7.24	(8:17)	120
Foot-O	1	57:02	3.5	(16:18)	5.63	(10:07)	95	7 /	17c	41%
Strength	1	45:00
Total	5	6:19:02	25.5		41.04		1105	7 /	17c	41%
[1-5]	5	6:12:02

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Friday Oct 19, 2012 #

Foot-O race (NAOC Middle Orange) 57:02 [5] **** 3.5 mi (16:18 / mi) +95m 15:02 / mi
spiked:7/17c

Had good race. Had one really hard leg #7 but was happy. Distance is SLD and climb is as given. Who made the Vedge boundaries? Warm up and cool down time not included.

Middle - Orange - Splits

Tuesday Oct 16, 2012 #

biking hills 35:00 [2] 6.0 mi (5:50 / mi) +150m 5:25 / mi

Up to school, then to ski practice, then home.

Strength intervals 45:00 [4]

Assorted strength and balance work out for ski practice. (this is total time with breaks)

Monday Oct 15, 2012 #

biking hills 45:00 [2] 6.0 mi (7:30 / mi) +240m 6:40 / mi

Went up to school but halfway up I realized that my pack had fallen out of my dad bike trail which it was in. I had to go back home (extra 1/2 each way and 80m climb on the way back up) and retrieve it, then to school. After school went biathlon practice which was minimal running. Then back home.

Sunday Oct 14, 2012 #

Running long (trails) 1:00:00 [4] 4.5 mi (13:20 / mi) +120m 12:19 / mi

Saturday Oct 13, 2012 #

biking 7:00 [0] 1.5 mi (4:40 / mi)

biked home

hiking hills 2:10:00 [2] 4.0 mi (32:30 / mi) +500m 23:25 / mi

Hiked Elmore Mt. with family. Great views!

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