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Training Log Archive: RichardLund

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Running3 59:12 6.0(9:52) 9.65(6:08) 50
  Orienteering1 29:36 2.24(13:14) 3.6(8:13) 60
  Total4 1:28:48 8.23(10:47) 13.25(6:42) 110

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Sunday Jan 25, 2009 #

Event: Gauteng Short Course - JHB Zoo
 

Orienteering race 29:36 [5] ***** 3.6 km (8:13 / km) +60m 7:35 / km
shoes: New Balance 404

Had quite a nice run with only a few walks which I used to read the map. Some of the routes were tricky trying to keep off the flowerbeds where the map detail was quite small. Happy to be within 10% minutes of Ian.

Course 1 - Splits

Saturday Jan 24, 2009 #

Running race 23:06 [5] 4.15 km (5:34 / km) +10m 5:30 / km vdot: 33.4
shoes: New Balance 404

Fun run at Menlyn

Wednesday Jan 21, 2009 #

Running race 5:00 [3] 1.0 km (5:00 / km)
shoes: New Balance 404

1 km check. kept to 5min per k pace all way round. Felt fine and will ramp up by 5-10 s per week. Goal is 4min.

Tuesday Jan 20, 2009 #

Running 31:06 [4] 4.5 km (6:55 / km) +40m 6:37 / km
shoes: New Balance All Terrain

Ran to gym and back home.

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