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Training Log Archive: spinner

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Running6 4:46:14 18.94 30.47 550
  Cycling1 1:56:11 31.66(16.3/h) 50.95(26.3/h) 263
  Orienteering4 1:51:42 10.01(11:10) 16.11(6:56) 115
  Cycling - Stationary1 45:00
  Core Strength1 15:00
  Total10 9:34:07 60.6 97.53 928

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

11 AM

Running warm up/down 10:00 [1]

Orienteering 33:38 intensity: (7:12 @1) + (17:45 @2) + (7:24 @3) + (1:02 @4) + (15 @5) 5.82 km (5:47 / km) +65m 5:28 / km
ahr:147 max:204 shoes: Inov-8 X-Talon 212 2015

B-meet at Gillies Grove/Robert Simpson Park in Arnprior. I unofficially ran the long course as I helped set the courses and put-out some of the controls. woods were flat and open so a lot of the legs were just straight compass. weather was real nice. went for a swim in the river after running.

Saturday May 16, 2015 #

10 AM

Running long 2:11:12 intensity: (5:13 @1) + (50:41 @2) + (1:11:59 @3) + (2:54 @4) + (25 @5) 22.32 km (5:53 / km) +527m 5:15 / km
ahr:159 max:192 shoes: Inov-8 X-Talon 212 2015

Long run from Asticou to Mackenzie-King Estate and back.

Friday May 15, 2015 #

Cycling - Stationary 45:00 [2]

Core Strength 15:00 [1]

8 AM

Note

3.75h of mapping at Pine Grove.

Thursday May 14, 2015 #

6 PM

Running warm up/down 15:00 [1]

Orienteering 29:41 intensity: (36 @1) + (1:14 @2) + (17:44 @3) + (10:07 @4) 4.81 km (6:10 / km) +1m 6:10 / km
ahr:170 max:183 shoes: Inov-8 X-Talon 212 2015

7 PM

Orienteering 17:33 intensity: (38 @1) + (16:26 @2) + (29 @3) 2.5 km (7:01 / km) +1m 7:00 / km
ahr:150 max:160 shoes: Inov-8 X-Talon 212 2015

Wednesday May 13, 2015 #

10 AM

Note

3.5h of mapping at Pine Grove. fed many mosquitoes.
6 PM

Running 1:10:02 intensity: (35:16 @1) + (9:41 @2) + (13:37 @3) + (8:19 @4) + (3:09 @5) 8.15 km (8:35 / km) +23m 8:28 / km
ahr:140 max:215 shoes: Saucony Fastwitch 6

OOC running training. ran down to the orchard by the Lincon Fields transit station and bit a ~100m 5 person relay around the perimeter trail of the orchard. while recovering between sprints we ran around in the orchard touching as many trees as possible. then did 3 x 2 perimeter loops (~900m) with 30 sec recovery.

3:36
3:26
3:27

Tuesday May 12, 2015 #

1 PM

Cycling (45% Gravel) 1:56:11 intensity: (1:00:00 @2) + (56:11 @3) 50.95 km (26.3 kph) +263m

Strong wind from the SW. had to wrestle with the bike several times to keep it under me while crossing through some of the fields. tough on the way out but heading back was fast.
6 PM

Running 30:00 [1]

running around during KRF.

Monday May 11, 2015 #

4 PM

Orienteering 30:50 [2] 2.98 km (10:22 / km) +48m 9:35 / km
shoes: Inov-8 X-Talon 212 2015

Checking control locations at Gillies Grove.
6 PM

Running 30:00 [1]

Hanging and taking down controls for KRF Arnprior.

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