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Training Log Archive: pasha

In the 7 days ending Jul 13, 2014:

activity # timemileskm+m
  Tennis3 4:30:00
  biking8 3:51:21 41.11(5:38) 66.16(3:30) 821
  Orienteering1 1:38:03 6.92(14:10) 11.14(8:48) 28328 /31c90%
  Trail run2 1:19:07 7.44(10:38) 11.98(6:36) 124
  walk1 24:00 1.24(19:19) 2.0(12:00) 70
  Total15 11:42:31 56.72 91.28 129828 /31c90%

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MoTuWeThFrSaSu

Sunday Jul 13, 2014 #

Event: ROC - Powder Mills Park Sprint/Score-O
 
12 PM

Orienteering race (sprint) 29:29 intensity: (1:00 @3) + (11:39 @4) + (16:50 @5) *** 3.67 km (8:01 / km) +77m 7:16 / km
ahr:158 max:177 spiked:9/11c shoes: Inov8 X-Talon 190 red 12.5

ROC sprint. Spent plenty of time searching for controls when at the point. Don't think that (#3)#4(corrected) was at right place. Got to the knoll right away - did not find the control, moved to the long hill next to it, read both trails, intersection, got to the same knoll. After that just started spreading my search around and found CP without visible feature.
Flipped on a slippery wood bridge in a finish view. Later saw another person's fall at the same spot. Think that caution sign would help to prevent some bruises there.
C • #4 3

Orienteering race (score-o) 1:08:34 intensity: (27:14 @4) + (41:20 @5) 7.46 km (9:11 / km) +206m 8:04 / km
ahr:161 max:174 spiked:19/20c shoes: Inov8 X-Talon 190 red 12.5

ROC long score-O w/o time limit. Lost about 5 minutes on the one located on the border of the marsh and different vegetations. Which turned out to be placed about 70m east from the place it supposed to be. Other than that - no lost time or mistakes.

Sprint - Splits

Friday Jul 11, 2014 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Blue

Drills with Chad @Reis.
8 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +70m 10:13 / km

Thursday Jul 10, 2014 #

8 AM

biking (mountain) 41:16 intensity: (20:00 @2) + (21:16 @3) 9.95 km (4:09 / km) +196m 3:46 / km
shoes: mnt Trek Y3

cemetery->office. Power line down. Had to climb around the road closing.
5 PM

biking (mountain) 23:00 intensity: (13:00 @2) + (10:00 @3) 7.72 km (2:59 / km) +52m 2:53 / km
shoes: mnt Trek Y3

back 2car

Wednesday Jul 9, 2014 #

7 AM

biking (mountain) 9:00 [2] 2.7 km (3:20 / km) +17m 3:14 / km

biking from Reis to office
6 PM

biking (mountain) 10:00 [2] 2.7 km (3:42 / km) +20m 3:34 / km
shoes: mnt Trek Y3

7 PM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Blue

Drills with Chad @Reis.

Tuesday Jul 8, 2014 #

8 AM

biking (mountain) 56:03 intensity: (1:18 @1) + (20:40 @2) + (27:50 @3) + (6:15 @4) 15.36 km (3:39 / km) +276m 3:21 / km
ahr:128 max:149 shoes: mnt Trek Y3

riding from cemetery to office
10 AM

Trail run 41:42 intensity: (22 @1) + (1:40 @2) + (36:55 @3) + (2:45 @4) 6.2 km (6:43 / km) +47m 6:29 / km
ahr:136 max:145 shoes: Inov-8 f-Lite 195 Aqua-Black

req way run with Haley and Nancy
6 PM

biking (mountain) 22:00 [2] 8.0 km (2:45 / km) +20m 2:43 / km

Back 2 car

Monday Jul 7, 2014 #

8 AM

biking (mountain) 48:02 intensity: (1:57 @1) + (22:50 @2) + (23:10 @3) + (5 @4) 11.74 km (4:06 / km) +220m 3:45 / km
ahr:123 max:142 shoes: mnt Trek Y3

biking to office from cemetery.
2 PM

Trail run 37:25 intensity: (15 @1) + (4:35 @2) + (17:15 @3) + (15:20 @4) 5.78 km (6:29 / km) +77m 6:04 / km
ahr:140 max:159 shoes: Inov-8 f-Lite 195 Aqua-Black

Plantations run with Haley.
5 PM

biking (mountain) 22:00 [2] 8.0 km (2:45 / km) +20m 2:43 / km
shoes: mnt Trek Y3

Riding back to the car.
6 PM

Tennis (Doubles play) 1:30:00 [3]
shoes: Lotto Blue

Doubles play with Bonnie, Stephan and Jinlin. 2:6(S), 2:6(B), 4:4(J)

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