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Training Log Archive: roar

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m				load
Running (road)	2	1:45:43	8.95	(11:48)	14.41	(7:20)	666				80.6
O-training	1	1:04:00	4.26	(15:01)	6.86	(9:20)	250	10 /	10c	100%	19.2
Orienteering	1	31:00	4.04	(7:41)	6.5	(4:46)		18 /	18c	100%	29.4
Total	4	3:20:43	17.26	(11:38)	27.77	(7:14)	916	28 /	28c	100%	129.2

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Sunday Aug 30, 2009 #

Orienteering (scatter-o) 31:00 [5] ** 6.5 km (4:46 / km)
spiked:18/18c

park-o job but scatter-o so had to decide on my route for the controls. lost time cause i tried to go through a wall which was in fact a huge ditch after crawling through brambles for 10m and then impossible to get out the other side due o more brambles, nettles, trees, bushes etc. it's great to be back in ireland!

Saturday Aug 29, 2009 #

O-training 1:04:00 [3] *** 6.86 km (9:20 / km) +250m 7:53 / km
ahr:140 max:189 spiked:10/10c

Training CNOC juniors. shadowing etc + races with conor and kev.I technically missed one of the controls but that was because the flag was in the wrong place, i spiked the right feature

Friday Aug 28, 2009 #

Running (road) tempo 56:43 [4] 6.84 km (8:18 / km) +416m 6:22 / km
ahr:161 max:185

This was a bit mad. Ran up Tonlagee from the back. It was really really windy made the uphill super tough and just to note how windy it was i tried my hardest but could only manage 6m/k on the downhill! great fun!

Thursday Aug 27, 2009 #

Running (road) intervals (hills, not too steep) 49:00 [5] 7.57 km (6:28 / km) +250m 5:33 / km
ahr:161 max:188

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