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Training Log Archive: macmaroc

In the 7 days ending Nov 12, 2011:

activity # timemileskm+m
  Orienteering1 1:22:45 4.66(17:45) 7.5(11:02) 410
  Steady run2 1:16:45 9.4(8:10) 15.13(5:04) 230
  Intervals1 21:00 1.55(13:31) 2.5(8:24)
  Warm up/down1 15:00
  Total4 3:15:30 15.62 25.13 640

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Friday Nov 11, 2011 #

Note

Agreed to do SIPR today! Will need to train hard through the winter.

Thursday Nov 10, 2011 #

12 PM

Steady run 36:27 [4] 7.1 km (5:08 / km) +110m 4:46 / km
shoes: Asics Gel Cumulus 12

Found a track through to make a loop.

Tuesday Nov 8, 2011 #

12 PM

Intervals 21:00 [4] 2.5 km (8:24 / km)
shoes: Asics Enduro 6

5 x 250m hill run intervals. 1'35", 1'40", 1'41", 1'41", 1'39" with c.2'30" slow run back down hill.

Warm up/down 9:00 [2]
shoes: Asics Enduro 6

Run up to top of hill, half way back down then stretches.

Warm up/down 6:00 [2]
shoes: Asics Enduro 6

Slow run up hill then back down for some stretches.

Monday Nov 7, 2011 #

12 PM

Steady run 40:18 [3] 8.03 km (5:01 / km) +120m 4:40 / km
shoes: Asics Gel Cumulus 12

New route - thought it was a new circular but appears not. Checked map when back office and there probably is away through - will try again later in the week.
Nice still being able to wear shorts in November!

Sunday Nov 6, 2011 #

11 AM

Orienteering race 1:22:45 [5] 7.5 km (11:02 / km) +410m 8:40 / km
shoes: Jalas Black FLX 09

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