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Training Log Archive: NormalAndrew

In the 7 days ending Nov 12, 2012:

	activity	#	time	miles		km		+ft
	Running	3	6:46:56	38.23	(10:39)	61.53	(6:37)	6493
	Road Biking	6	3:39:49	40.3	(5:27)	64.86	(3:23)	1824
	Orienteering	1	1:25:59	5.9	(14:34)	9.49	(9:03)	1000
	Kayaking	1	53:16	4.23	(12:36)	6.81	(7:49)	1
	Strength	1	40:00
	Total	12	13:26:00	88.66		142.68		9318
	[1-5]	8	3:33:02
averages - sleep:7.8 rhr:46

5:09

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Monday Nov 12, 2012 #

Note
rhr:46 slept:8.0 (rest day)

Sunday Nov 11, 2012 #

Event: BAOC: Annadel State Park

Note
slept:11.0

11 AM

Orienteering 1:25:59 5.9 mi (14:34 / mi) +1000ft 12:33 / mi
ahr:141 max:169 shoes: Inov-8 Roclite 295

Green/Red Course...all off trail, pretty technical terrain. Was a total change up from the Goat. Had to really be dialed on my nav, used my compass a lot, shot quite a few bearings, and was pretty on once I started doing that. Last week I didn't open up my compass, this week, it was out all the time. A lot of fun, was happy with my finish time, within 22mins or so of the top time, still squeaked out a better time then KP...fun to compete with him out there.

Beautiful day out! Was fun to run off trail in Annadel, such a fun park.

Saturday Nov 10, 2012 #

Note
slept:6.0

7 AM

Running 5:09:06 [0] 26.38 mi (11:43 / mi) +5436ft 9:48 / mi

C • Nice mileage 8

Friday Nov 9, 2012 #

Note
slept:6.0

6 AM

Running 1:01:37 [0] 7.76 mi (7:56 / mi) +334ft 7:38 / mi
shoes: Nike Free 3 v3

Morning run w Bean. Started out mellow, catching up, talking politics...then we hit 19th, caught up to a hot chick, and Bean decided we needed to push the pace to sub 7min miles so we could keep up.

Thursday Nov 8, 2012 #

Strength 40:00 [3]

Went to the Y with Julia. Spent 30mins doing core, then some light stretching. Wanted to work on more core, after I woke up Thursday with a sore back...feel like I've neglected my core.

8 AM

Road Biking (Commute) 36:22 7.4 mi (4:55 / mi) +207ft 4:47 / mi
ahr:102 max:128

6 PM

Road Biking (Commute) 38:34 7.41 mi (5:12 / mi) +155ft 5:06 / mi
ahr:102 max:133

Wednesday Nov 7, 2012 #

7 AM

Running 36:13 4.09 mi (8:51 / mi) +723ft 7:35 / mi
ahr:147 max:174

Easy morning run. Legs felt good, felt good about my pace, and my HR.

8 AM

Road Biking (Commute) 39:23 7.37 mi (5:21 / mi) +188ft 5:13 / mi
ahr:107 max:137

5 PM

Road Biking (Commute) 14:01 [0] 2.16 mi (6:29 / mi) +122ft 6:10 / mi

7 PM

Kayaking 53:16 4.23 mi (12:36 / mi) +1ft 12:35 / mi
ahr:96 max:118

Easy session with Julien, at one point we started pushing a bit, for about 10mins. Nice out...but could. Jon Turner dropped off some PQ DVD's for me...so I've got some material to get me amped for the season!

9 PM

Road Biking (Commute) 38:43 [0] 6.56 mi (5:54 / mi) +467ft 5:32 / mi
ahr:72 max:72

Tuesday Nov 6, 2012 #

10 AM

Road Biking (Commute) 52:46 9.4 mi (5:37 / mi) +685ft 5:15 / mi
ahr:106 max:147

Cast my ballot on the way in...nice day to vote and ride!

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