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Training Log Archive: speedy

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  XC Running17 11:11:48 78.07 125.64 2610
  Orienteering7 6:10:38 26.9 43.3 130680c
  Total23 17:22:26 104.97 168.93 391680c
averages - sleep:6.3

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Saturday Mar 31, 2012 #

9 AM

XC Running 53:30 intensity: (30 @1) + (43 @2) + (20:52 @3) + (31:25 @4) 10.24 km (5:13 / km) +300m 4:33 / km
ahr:140 max:154 shoes: Speedcross 2 (05/11)

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI
 
8 AM

Note

Thursday Mar 29, 2012 #

8 AM

Note

12 PM

XC Running 41:30 intensity: (32 @1) + (6:26 @2) + (27:52 @3) + (6:40 @4) 8.07 km (5:08 / km) +187m 4:36 / km
ahr:131 max:146 shoes: XA Pro 5 (07/10)

Wednesday Mar 28, 2012 #

8 AM

Note

Tuesday Mar 27, 2012 #

8 AM

Note
slept:7.5

Sunday Mar 25, 2012 #

Event: DVOA Crows Nest Preserve-French Creek
 
9 AM

Note
(sick)

Saturday Mar 24, 2012 #

Note
(sick)

Friday Mar 23, 2012 #

8 AM

Note
slept:5.0 (sick)

Thursday Mar 22, 2012 #

8 AM

Note

12 PM

XC Running 56:00 intensity: (31 @1) + (2:03 @2) + (29:13 @3) + (24:13 @4) 11.15 km (5:01 / km) +262m 4:30 / km
ahr:137 max:155 shoes: XA Pro 5 (07/10)

Wednesday Mar 21, 2012 #

8 AM

Note

12 PM

XC Running warm up/down 20:14 intensity: (31 @1) + (9:10 @2) + (10:33 @3) 4.06 km (4:59 / km) +82m 4:32 / km
ahr:123 max:139 shoes: Speedcross 2 (05/11)

1 PM

XC Running hills (Repeats) 15:22 intensity: (6:22 @2) + (3:28 @3) + (5:32 @4) 2.34 km (6:34 / km) +90m 5:30 / km
ahr:131 max:157 shoes: Speedcross 2 (05/11)

XC Running 21:30 intensity: (6 @1) + (17 @2) + (13:51 @3) + (7:16 @4) 3.98 km (5:24 / km) +124m 4:40 / km
ahr:135 max:149 shoes: Speedcross 2 (05/11)

Tuesday Mar 20, 2012 #

8 AM

Note

12 PM

XC Running 56:00 intensity: (34 @1) + (6:59 @2) + (38:13 @3) + (10:14 @4) 11.08 km (5:03 / km) +266m 4:31 / km
ahr:131 max:147 shoes: XA Pro 5 (07/10)

10 PM

Note

Monday Mar 19, 2012 #

8 AM

Note

Sunday Mar 18, 2012 #

Event: DVOA Elk Neck State Park
 
8 AM

Orienteering (Controls setup) 34:28 intensity: (16 @1) + (4:36 @2) + (13:18 @3) + (16:18 @4) 5.01 km (6:53 / km) +144m 6:01 / km
ahr:135 max:153 shoes: Inov-8 Oroc 340

1 PM

Orienteering race 52:37 intensity: (10 @1) + (21 @2) + (21 @3) + (47:40 @4) + (4:05 @5) **** 8.71 km (6:02 / km) +242m 5:18 / km
ahr:152 max:163 11c shoes: Inov-8 Oroc 340


Red - Splits

Friday Mar 16, 2012 #

8 AM

Note

Thursday Mar 15, 2012 #

8 AM

Note

12 PM

XC Running 54:30 intensity: (33 @1) + (2:26 @2) + (33:51 @3) + (17:40 @4) 11.1 km (4:55 / km) +263m 4:23 / km
ahr:134 max:152 shoes: XA Pro 5 (07/10)

9 PM

Note

Wednesday Mar 14, 2012 #

Note

8 AM

Note

12 PM

XC Running warm up/down 19:44 intensity: (15 @1) + (4:33 @2) + (14:14 @3) + (42 @4) 4.01 km (4:55 / km) +58m 4:35 / km
ahr:127 max:142 shoes: Speedcross 2 (05/11)

1 PM

XC Running hills (Repeats) 12:12 intensity: (3:55 @2) + (2:49 @3) + (3:46 @4) + (1:42 @5) 1.85 km (6:35 / km) +68m 5:34 / km
ahr:136 max:162 shoes: Speedcross 2 (05/11)

XC Running 22:00 intensity: (23 @2) + (8:32 @3) + (13:05 @4) 4.02 km (5:28 / km) +131m 4:42 / km
ahr:140 max:149 shoes: Speedcross 2 (05/11)

11 PM

Note

Tuesday Mar 13, 2012 #

8 AM

Note

12 PM

XC Running 56:00 intensity: (37 @1) + (3:31 @2) + (26:08 @3) + (25:44 @4) 11.05 km (5:04 / km) +260m 4:32 / km
ahr:136 max:151 shoes: XA Pro 5 (07/10)

11 PM

Note

Monday Mar 12, 2012 #

Note

Sunday Mar 11, 2012 #

Event: DVOA French Creek State Park West
 
9 AM

XC Running warm up/down 15:00 [1]
shoes: Inov-8 Oroc 340

Orienteering race (Classic) 1:03:33 intensity: (10 @1) + (20 @2) + (3:05 @3) + (56:59 @4) + (2:59 @5) *** 9.82 km (6:28 / km) +273m 5:41 / km
ahr:150 max:163 17c shoes: Inov-8 Oroc 340


Red day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
11 AM

XC Running warm up/down 10:00 [1]
shoes: Inov-8 Oroc 340

12 PM

Orienteering race (Classic) 1:02:34 intensity: (9 @1) + (11 @2) + (1:31 @3) + (51:21 @4) + (9:22 @5) **** 9.02 km (6:56 / km) +311m 5:55 / km
ahr:153 max:164 18c shoes: Inov-8 Oroc 340


Red day 1 - Splits

Thursday Mar 8, 2012 #

1 PM

XC Running 55:31 [3] 11.12 km (5:00 / km)
shoes: Speedcross 2 (05/11)

Wednesday Mar 7, 2012 #

12 PM

XC Running warm up/down 20:04 intensity: (27 @1) + (1:08 @2) + (15:42 @3) + (2:47 @4) 4.05 km (4:57 / km) +74m 4:32 / km
ahr:132 max:148 shoes: Speedcross 2 (05/11)

1 PM

XC Running hills (Repeats) 8:40 intensity: (1:15 @2) + (3:21 @3) + (2:48 @4) + (1:16 @5) 1.41 km (6:09 / km) +57m 5:07 / km
ahr:139 max:162 shoes: Speedcross 2 (05/11)

XC Running (Easy) 21:31 intensity: (40 @2) + (13:07 @3) + (7:44 @4) 4.0 km (5:23 / km) +123m 4:40 / km
ahr:136 max:145 shoes: Speedcross 2 (05/11)

7 PM

Note

Tuesday Mar 6, 2012 #

1 PM

XC Running 58:00 [3] 11.0 km (5:16 / km)
shoes: Speedcross 2 (05/11)

Sunday Mar 4, 2012 #

12 PM

Orienteering 43:15 intensity: (14 @1) + (10 @2) + (1:44 @3) + (39:18 @4) + (1:49 @5) 7.5 km (5:46 / km) +233m 4:59 / km
ahr:151 max:160 26c shoes: Inov-8 Oroc 340

2 PM

Orienteering (Controls pickup) 24:11 [1] 3.23 km (7:29 / km) +103m 6:27 / km
8c shoes: Inov-8 Oroc 340


Red - Splits

Saturday Mar 3, 2012 #

2 PM

Orienteering 1:30:00 [3]
shoes: Inov-8 Oroc 340

Thursday Mar 1, 2012 #

12 PM

XC Running 54:30 intensity: (31 @1) + (1:15 @2) + (22:09 @3) + (30:35 @4) 11.09 km (4:55 / km) +265m 4:23 / km
ahr:139 max:153 shoes: Speedcross 2 (05/11)

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