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Training Log Archive: div

In the 7 days ending Mar 19, 2007:

activity # timemileskm+mload
  Easy run4 2:06:00 14.04(8:58) 22.6(5:35) 12010080.0
  Stretching4 55:004400.0
  Orienteering1 34:13 3.48(9:50) 5.6(6:07) 7026 /28c92%3246.8
  Medium Pace Run1 14:00 1.99(7:02) 3.2(4:23)1260.0
  R run1 35 0.1(5:52) 0.16(3:39)46.7
  Total4 3:49:48 19.61 31.56 19026 /28c92%19033.5
averages - weight:83.4kg

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TuWeThFrSaSuMo

Sunday Mar 18, 2007 #

Note

Mar. 18
(Sun.) Point Pinole Regional Shoreline
Richmond, CA

Easy run warm up/down 22:00 [3] 3.0 km (7:20 / km)
shoes: Adidas Alborado II

Warmup/cooldown

Stretching 10:00 [3]

Orienteering race 17:29 [4] *** 2.9 km (6:02 / km) +20m 5:50 / km
spiked:8/10c weight:83.6kg shoes: Adidas Alborado II

Point Pinol sprint, Prolog. Almost clean, couple small mistakes plus one bigger which cost ~40 sec. Total time lost is 1:30 sec.

Orienteering race 16:44 [5] *** 2.7 km (6:12 / km) +50m 5:40 / km
spiked:18/18c weight:83kg shoes: Adidas Alborado II

Sprint Chase in reverse format. Was quite fast - less navigation more running. But didnt lost contact with map - that was essential to avoid train mistakes and make better route choses. Last part was cruel, didnt have steam to keep up with taken pace.

Friday Mar 16, 2007 #

Event: Flying Pig XI
 

Easy run 18:00 [3] 3.2 km (5:37 / km) +70m 5:04 / km
shoes: Asix GT-2110

Easy night run around house.

Stretching 5:00 [3]

Wednesday Mar 14, 2007 #

Easy run 1:01:00 [3] 12.2 km (5:00 / km) +50m 4:54 / km
weight:83.6kg shoes: Asix GT-2110

Danville evening run with FM folks. Not recovered after sunday yet, was very hard, slowdown after 4 miles.

Stretching 20:00 [3]

Tuesday Mar 13, 2007 #

Easy run warm up/down 25:00 [3] 4.2 km (5:57 / km)
shoes: Asix GT-2110

Warmup/cooldown, plus easy jogging between intervals.

R run 35 [3] 0.16 km (3:39 / km)
shoes: Asix GT-2110

Strides, 2x80m, easy and relaxing. Legs tired after Sunday's race.

Medium Pace Run 14:00 [4] 3.2 km (4:22 / km)
shoes: Asix GT-2110

Intervals, 2x1600 with 1 min (100 m) jog between. Not so bad but slow.

Stretching 20:00 [3]

Before and after.

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