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Training Log Archive: orienteeringTim

In the 7 days ending May 19, 2007:

	activity	#	time	miles		km		+m
	running	3	2:10:33	14.73	(8:52)	23.7	(5:31)	640
	x-c run	1	1:18:15	7.46	(10:30)	12.0	(6:31)	400
	circuit	2	55:00
	technical	1	16:24	2.17	(7:32)	3.5	(4:41)
	Total	4	4:40:12	24.36		39.2		1040
averages - sleep:5.5

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Saturday May 19, 2007 #

x-c run 39:08 [4] 6.0 km (6:31 / km) +200m 5:35 / km
slept:5.5 (sick) shoes: Mizuno

JWOC2007 squad training
x-c run@ Braemar Hill @ 0900
>anticlockwise loop　39'08"　[6km]
>rest　10'59"
>clockwise loop　39'07"　[6km]
total:　78'15"　[12km]

x-c run 39:07 [4] 6.0 km (6:31 / km) +200m 5:35 / km
(sick) shoes: Mizuno

Thursday May 17, 2007 #

running intervals (45-15 interval) 40:00 [5] 9.5 km (4:13 / km) +400m 3:29 / km
max:180 slept:6.0 (sick) shoes: Mizuno

JWOC2007 squad training
power circuit+45-15 interval @ Morse Park @ 1830
warm up [1 big lap]　[~1.2km]
power circuit:　~30'
45-15 interval [(45" fast run + 15" rest) x40]
>fast run total　30'　[~4km]
>rest total　10'
total:　40'　[~4km]
cool down: [1 big lap]　[~1.2km]
total:　~70'　[~6.2km]

circuit 30:00 [2]
(sick)

running warm up/down 17:00 [2] 2.4 km (7:05 / km)
(sick) shoes: Mizuno

Wednesday May 16, 2007 #

technical (maps memory) 16:24 [3] 3.5 km (4:41 / km)
shoes: Mizuno

SOC training
maps memory @ Kolwoon Park @ 1900
warm up [soc→kln park]　[~0.5km]
maps memory [3-5pts short park OL(~200-600m) x8]
total:　16'24"　[~3.5km]

running warm up/down 2:30 [3] 0.6 km (4:10 / km)
shoes: Mizuno

Tuesday May 15, 2007 #

running intervals (hill rap) 45:03 [5] 8.0 km (5:38 / km) +240m 4:54 / km
max:204 slept:5.0 shoes: New Balance RC135FR

JWOC2007 squad training
hill rap+circuit @ Hammer Hill Road Sports Ground @ 1830
warm up [2laps+3laps]　[2km]
hill rap [(rap uphill(500m) + jog downhill)x8]
total:　45'03"　[8km]
circuit:　~25'
cool down: [3laps]　[1.2km]
total:　70'03"　[11.2km]

circuit (core muscles) 25:00 [2]

running warm up/down 26:00 [2] 3.2 km (8:07 / km)
shoes: New Balance RC135FR

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