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Training Log Archive: Rosenstiel

In the 7 days ending Nov 7, 2009:

activity # timemileskm+m
  Orienteering2 2:49:34 13.86(12:14) 22.3(7:36) 515
  Badminton!1 2:00:00 3.11(38:37) 5.0(24:00)
  Wednesday Run!1 1:13:23 6.84(10:44) 11.0(6:40) 250
  Various Weights1 1:00:00
  Warm Up2 55:00 2.8(19:40) 4.5(12:13) 45
  Core Stability1 25:00
  Warm Down1 15:00 0.93(16:06) 1.5(10:00)
  Running1 10:00 0.93(10:44) 1.5(6:40) 100
  Total5 8:47:57 28.46 45.8 910

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Saturday Nov 7, 2009 #

Warm Up warm up/down (NWJS) 20:00 [2] 1.5 km (13:20 / km) +25m 12:18 / km
shoes: Sauconys

Orienteering race (NWJS Sprint 2) 6:41 [4] *** 0.9 km (7:26 / km) +25m 6:31 / km
shoes: Sauconys

Orienteering race (NWJS Sprint 3) 7:15 [4] *** 1.0 km (7:15 / km) +30m 6:18 / km
shoes: Sauconys

Orienteering race (NWJS Sprint 1) 7:16 [5] *** 1.1 km (6:36 / km) +40m 5:35 / km
shoes: Sauconys

Orienteering (Forest Butterflys/Clams) 40:00 [3] **** 5.0 km (8:00 / km) +150m 6:57 / km
shoes: Swoops

Orienteering race (Clam/Butterfly/Sprint) 15:59 [5] **** 2.1 km (7:37 / km) +80m 6:24 / km
shoes: Sauconys

Orienteering race (Night Race) 30:00 [3] **** 3.0 km (10:00 / km) +40m 9:22 / km
shoes: Swoops

My torch didn't work very well, so I couldnt see where I was going or relate the ground to my map at all. At number 5, i had already taken 19 minutes, so I decided to pack it in and retire :(

Friday Nov 6, 2009 #

Various Weights 1:00:00 [3]
shoes: Sauconys

Running tempo 10:00 [3] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: Sauconys

Core Stability 25:00 [4]
shoes: Sauconys

Wednesday Nov 4, 2009 #

Wednesday Run! long (Tom's) 1:13:23 [4] 11.0 km (6:40 / km) +250m 5:59 / km
shoes: Sauconys

Tuesday Nov 3, 2009 #

Badminton! 2:00:00 [3] 5.0 km (24:00 / km)
shoes: Sauconys

Sunday Nov 1, 2009 #

Warm Up warm up/down 35:00 [3] 3.0 km (11:40 / km) +20m 11:17 / km
shoes: Swoops

Orienteering race (November Classic) 1:02:23 [4] **** 9.2 km (6:47 / km) +150m 6:16 / km
shoes: Swoops

Warm Down warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Swoops

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