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Training Log Archive: cfosp1

In the 7 days ending Oct 29, 2011:

activity	#	time	miles		km		+m
Running	3	4:55:51	24.15	(12:15)	38.87	(7:37)	307
Orienteering	1	1:47:10	6.49	(16:31)	10.44	(10:16)	127
Total	4	6:43:01	30.64	(13:09)	49.31	(8:10)	434

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Saturday Oct 29, 2011 #

Event: MNOC - Lake Maria State Park

12 PM

Orienteering race 1:47:10 [3] 10.44 km (10:16 / km) +127m 9:41 / km
ahr:150 max:179 shoes: Nike Air Pegasus +26 Trail

12:35 PM. Lake Maria State Park. Burned 780 calories.
10.9 °C

Red Course. Screwed up CP11 and run to finish very badly and CP12 moderately. Saw nuthatch and pileated woodpecker.

http://cfospruns.blogspot.com/2011/10/lake-maria-o...

Red - Splits

Thursday Oct 27, 2011 #

2 AM

Running 2:33:30 [3] 25.1 km (6:07 / km) +180m 5:54 / km
ahr:147 max:166 shoes: Nike Air Pegasus+ 27

2:43 AM. Hamline Midway/Como Park. Burned 2315 calories.
5.0 °C

Long portion of my training routine. Pretty quiet so early in the morning: a couple of cops, workers at the Central Corridor on University and Vandalia, one cyclist, no pedestrians, a deer, a few rabbits and a few cars.

C • 2AM Long? 2

Tuesday Oct 25, 2011 #

6 PM

Running hills 1:29:44 [3] 4.54 km (19:46 / km) +116m 17:31 / km
ahr:116 max:157 shoes: Nike Air Pegasus+ 27

6:31 PM. Battle Creek West, St. Paul. Burned 327 calories.
8.1 °C

Sunday Oct 23, 2011 #

8 AM

Running 52:37 [3] 9.23 km (5:42 / km) +11m 5:40 / km
ahr:156 max:181 shoes: Nike Air Pegasus+ 27

8:48 AM. Hamline Midway/Como Park. Burned 802 calories.
9.1 °C

1 km warmup
4 x 800m @ 3'
1 x 1000m @ 4'
2km cooldown
walking between intervals till HR back to 118 bpm
Good workout.

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