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Training Log Archive: spinner

In the 7 days ending Aug 9, 2015:

activity # timemileskm+m
  Cycling2 2:22:18 40.81(17.2/h) 65.68(27.7/h) 223
  Orienteering2 1:35:46 7.8(12:16) 12.56(7:37) 101
  Running2 1:15:43 6.9(10:59) 11.1(6:49) 21
  Core Strength2 35:00
  Cycling - Stationary1 30:00
  Total8 6:18:47 55.51 89.34 345

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MoTuWeThFrSaSu

Sunday Aug 9, 2015 #

7 PM

Cycling 45:00 [2] 21.0 km (28.0 kph) +87m

Saturday Aug 8, 2015 #

2 PM

Running warm up/down 16:03 intensity: (52 @1) + (4:49 @2) + (10:22 @3) 2.45 km (6:33 / km) +6m 6:28 / km
ahr:161 max:174 shoes: Icebug Spirit5 OLX

3 PM

Orienteering 39:04 intensity: (4 @1) + (14 @2) + (2:49 @3) + (27:43 @4) + (8:14 @5) 5.71 km (6:51 / km) +51m 6:33 / km
ahr:181 max:189 shoes: Icebug Spirit5 OLX

Ran the middle distance course from Ottawa O-Fest 2012 at March Highlands.

Friday Aug 7, 2015 #

Core Strength 20:00 [2]

Thursday Aug 6, 2015 #

6 PM

Cycling 1:37:18 intensity: (1:06 @1) + (43:27 @2) + (52:45 @3) 44.68 km (27.6 kph) +136m
ahr:160 max:173

Wednesday Aug 5, 2015 #

6 PM

Running 59:40 intensity: (8:09 @1) + (22:15 @2) + (7:13 @3) + (14:22 @4) + (7:41 @5) 8.65 km (6:54 / km) +15m 6:50 / km
ahr:162 max:190 shoes: Asics GEL-FujiRacer 3

OOC running training at Mooney's Bay. did 6 lengths of the beach with 1min rest between each. then 3 loops following the perimeter fence around the track (1km). 4:02, 3:48, 3:35. started to notice the shin a bit on the last interval.

Tuesday Aug 4, 2015 #

5 PM

Orienteering intervals 56:42 intensity: (29 @1) + (10:23 @2) + (22:52 @3) + (20:56 @4) + (2:02 @5) 6.85 km (8:17 / km) +50m 7:59 / km
ahr:169 max:193 shoes: Icebug Spirit5 OLX

O-Intervals at March Highlands.

Monday Aug 3, 2015 #

Cycling - Stationary 30:00 [2]

Core Strength 15:00 [2]

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