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Training Log Archive: walk

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m				load
	Trail run	10	11:32:28	32.63		52.51		350				570.9
	Circuits	7	6:30:00									292.5
	Road run	6	3:30:43	20.49		32.98		167				322.9
	Orienteering	3	3:19:10	10.79		17.37		401	32 /	43c	74%	65.9
	Cycling	8	1:51:00	12.3		19.8						83.3
	Mapping	1	56:33	0.99	(57:04)	1.6	(35:27)	15				11.3
	Hiking	1	15:00									11.3
	Stretching	2	15:00									8.5
	Strength	1	5:00									3.8
	Erg	1	5:00									3.8
	Total	28	28:19:54	77.2		124.25		933	32 /	43c	74%	1374.1
	[1-5]	26	24:16:45
averages - weight:146.1lbs

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Saturday Dec 31, 2011 #

8 AM

Road run warm up/down 10:00 [1]
shoes: Road-X 233

9 AM

Road run race 24:40 [4] 5.07 km (4:52 / km) +34m 4:42 / km
weight:144lbs shoes: Road-X 233

Friday Dec 30, 2011 #

Circuits 55:00 [1]
weight:146lbs shoes: DS Trainer XII

Cycling warm up/down 8:00 [1]

Hiking 15:00 [1]

Thursday Dec 29, 2011 #

11 AM

Trail run 1:21:21 [1] 5.22 km (15:36 / km) +77m 14:31 / km
weight:146lbs shoes: Roclite 285

Wednesday Dec 28, 2011 #

Road run 40:00 [1] 3.5 mi (11:26 / mi)
weight:146lbs shoes: Road-X 233

Tuesday Dec 27, 2011 #

Note

9 AM

Trail run long 1:48:26 [1] 11.54 km (9:24 / km) +139m 8:52 / km
weight:146lbs shoes: Roclite 285

Monday Dec 26, 2011 #

Cycling 13:00 [1]
weight:146lbs shoes: DS Trainer XII

Circuits 50:00 [1]
shoes: DS Trainer XII

Sunday Dec 25, 2011 #

Note
weight:145lbs (rest day)

Saturday Dec 24, 2011 #

10 AM

Trail run 53:14 [1] 6.58 km (8:05 / km) +67m 7:42 / km
weight:146lbs shoes: F-Lite 230

Friday Dec 23, 2011 #

Cycling warm up/down 5:00 [1]
weight:146lbs

Circuits 55:00 [1]
shoes: DS Trainer XII

Thursday Dec 22, 2011 #

Cycling (Road) 55:00 [1] 12.3 mi (4:28 / mi)
weight:146lbs

Wednesday Dec 21, 2011 #

Note
weight:146lbs (sick) (rest day)

Tuesday Dec 20, 2011 #

Trail run 50:00 [1]
weight:146lbs (sick) shoes: Roclite 285

Monday Dec 19, 2011 #

Note
weight:145lbs (sick) (rest day)

Sunday Dec 18, 2011 #

Trail run 1:12:00 [1]
weight:145lbs (sick) shoes: X-Talon 212

Saturday Dec 17, 2011 #

Road run warm up/down 10:00 [1]
weight:148lbs (sick) shoes: DS Trainer XII

Road run 27:35 [2] 5.0 km (5:31 / km)
shoes: DS Trainer XII

Friday Dec 16, 2011 #

1 PM

Mapping 56:33 [0] 1.6 km (35:27 / km) +15m 33:52 / km
weight:149lbs (sick) (rest day) shoes: Salomon XA 2

Thursday Dec 15, 2011 #

Note
weight:146lbs (sick)

Note
(rest day)

Wednesday Dec 14, 2011 #

Trail run 55:00 [1]
weight:146lbs (sick) shoes: Roclite 285

Tuesday Dec 13, 2011 #

Trail run 1:20:00 [1] 6.0 mi (13:20 / mi)
weight:147lbs (sick) shoes: X-Talon 2

Monday Dec 12, 2011 #

Cycling 6:00 [1]
weight:148lbs (sick)

Erg 5:00 [1]

Stretching 5:00 [0]

Circuits 55:00 [1]
shoes: DS Trainer X

Sunday Dec 11, 2011 #

Note
weight:148lbs (rest day)

Saturday Dec 10, 2011 #

Event: RHINO night-O

9 AM

Road run warm up/down 17:13 [1] 2.1 km (8:12 / km) +27m 7:42 / km
weight:144lbs shoes: Hyper Speed 4

Road run race 51:34 [4] 10.12 km (5:06 / km) +75m 4:55 / km
shoes: Hyper Speed 4

5 PM

Orienteering 47:20 [1] 2.63 km (17:59 / km) +68m 15:55 / km
spiked:10/12c shoes: Roclite 285

6 PM

Note

RHINO-short - Splits

Friday Dec 9, 2011 #

Cycling warm up/down 6:00 [1]
weight:146lbs

Circuits 1:00:00 [1]
shoes: DS Trainer X

Note

Thursday Dec 8, 2011 #

Trail run 1:11:00 [1] 6.0 mi (11:50 / mi)
weight:146lbs shoes: X-Talon 2

Wednesday Dec 7, 2011 #

Note

Note
weight:146lbs (rest day)

Tuesday Dec 6, 2011 #

10 AM

Trail run intervals 1:16:27 9.86 km (7:45 / km) +67m 7:30 / km
ahr:142 max:179 weight:146lbs shoes: F-Lite 230

Monday Dec 5, 2011 #

Cycling warm up/down 8:00 [1]
weight:146lbs

Strength 5:00 [1]

Stretching 10:00 [1]

Circuits 55:00 [1]
shoes: DS Trainer X

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

Note

11 AM

Orienteering warm up/down 12:32 [0] 1.06 km (11:51 / km) +20m 10:50 / km
spiked:0/1c weight:147lbs shoes: X-Talon 2

Orienteering race 1:03:39 [0] 7.03 km (9:03 / km) +143m 8:13 / km
shoes: X-Talon 2

4 PM

Note

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

9 AM

Road run warm up/down 5:00 [1]
weight:145lbs shoes: Road-X 233

Road run race 1 [4]
shoes: Road-X 233

Road run race 24:40 [0] 5.06 km (4:53 / km) +31m 4:44 / km
shoes: Road-X 233

12 PM

Orienteering race 1 [3] ***
spiked:9/13c shoes: Roclite 285

Orienteering race 1 [3]
spiked:13/17c shoes: Roclite 285

Orienteering race 33:37 [0] 2.72 km (12:22 / km) +85m 10:41 / km

Orienteering race 42:00 [0] 3.93 km (10:42 / km) +85m 9:39 / km

Short Sprint - Splits

Final Sprint - Splits

Friday Dec 2, 2011 #

Cycling warm up/down 10:00 [1]
weight:145lbs

Circuits 1:00:00 [1]
shoes: DS Trainer X

Thursday Dec 1, 2011 #

Trail run 45:00 [1]
weight:146lbs shoes: X-Talon 2

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