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Training Log Archive: Joe

In the 7 days ending Dec 3, 2011:

activity # timemileskm+mload
  sports2 2:00:0019560.0
  running3 1:34:20 10.03(9:24) 16.15(5:51) 12712792.4
  Orienteering2 1:10:06 5.69(12:20) 9.15(7:40) 13948c9737.3
  Total7 4:44:26 15.72 25.3 26548c42089.7

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SuMoTuWeThFrSa

Saturday Dec 3, 2011 #

10 AM

Orienteering 25:38 [3] 3.76 km (6:49 / km) +70m 6:14 / km
18c shoes: INOV8 Mudroc 290

cemetery hill long sprint
not clean - routes were rushed and executed poorly

Orienteering 19:43 [2] 2.28 km (8:40 / km) +69m 7:32 / km
13c shoes: INOV8 Mudroc 290

short sprint easy easy .....

then proceeded to lock myself out of the car. AAA to the rescue an hour later.

thanks to those who contributed assistance.
1 PM

Orienteering 24:45 [3] *** 3.11 km (7:57 / km)
17c shoes: INOV8 Mudroc 290

final sprint, after waiting an hour in only my O clothes I was ready to get moving. the brain needed a reboot though and I was helped by Janet at #1. settled down only to be yelled at by the disc golfers. took my mind more time to get in a groove. picked off a few people and had some fun with Bob on the run in from the last control.

Friday Dec 2, 2011 #

3 PM

running (road) 26:38 [2] 4.64 km (5:44 / km) +56m 5:25 / km
shoes: Salomon XT HK-2.1

bethel run 3
round town

Thursday Dec 1, 2011 #

4 PM

running 37:42 intensity: (35:42 @3) + (2:00 @4) 6.68 km (5:39 / km) +71m 5:22 / km
shoes: Salomon XT HK-2.1

bethel run 2
down to bridge, up through school with some xc course thrown in, finished with some laps on the track

Wednesday Nov 30, 2011 #

4 PM

running warm up/down (road) 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Salomon XT HK-2.1

bethel run 1
to the bus and back to deliver the package

Tuesday Nov 29, 2011 #

9 PM

sports intervals (Hockey) 1:00:00 [5]
shoes: Bauer Vapor 2007

Sunday Nov 27, 2011 #

7 PM

sports intervals (hockey) 1:00:00 [5]
shoes: Bauer Vapor 2007

found our winning ways again. 1-7-1 with one game left.

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