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Training Log Archive: spinner

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Running3 2:21:17 7.02 11.29 77
  Orienteering1 1:18:25 5.39(14:33) 8.67(9:02) 282
  Cycling1 32:29 8.76(16.2/h) 14.1(26.0/h) 61
  Cycling - Stationary1 30:00
  Core Strength1 17:00
  Total6 4:59:11 21.17 34.07 420

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MoTuWeThFrSaSu

Sunday Oct 14, 2012 #

11 AM

Running warm up/down 20:00 [2]

Orienteering race 1:18:25 intensity: (31:00 @2) + (38:34 @3) + (8:51 @4) 8.67 km (9:02 / km) +282m 7:47 / km
ahr:165 max:185

B-meet at Camp Fortune. tough course with a lot of climb. went really well for most of it, but made quite big mistakes on 10 and 14.

Saturday Oct 13, 2012 #

Core Strength 17:00 [2]

Friday Oct 12, 2012 #

Cycling - Stationary 30:00 [2]

Thursday Oct 11, 2012 #

4 PM

Cycling 32:29 intensity: (4 @1) + (7:24 @2) + (25:01 @3) 14.1 km (26.0 kph) +61m
ahr:166 max:174

Wednesday Oct 10, 2012 #

6 PM

Running 1:26:17 intensity: (15:10 @1) + (21:37 @2) + (37:30 @3) + (11:39 @4) + (21 @5) 11.29 km (7:39 / km) +77m 7:23 / km
ahr:159 max:198

OOC running training. for warm-up we had 4 controls in each corner of the park and had to run each side of the rectangle 2 times and each diagonal 4 times, each of them being a different route choice. then did 3 different road loops in pairs, running each loop twice. while one person is running the other is resting. during the rest you had to draw a route for a course then draw a course for the other person to solve.

Tuesday Oct 9, 2012 #

7 AM

Running 35:00 [3]

XC running practice.

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