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Training Log Archive: speedy

In the 7 days ending Jul 3, 2010:

activity # timemileskm+m
  XC Running3 3:54:22 26.13(8:58) 42.06(5:34) 759
  Orienteering2 1:43:44 9.05(11:27) 14.57(7:07) 53734 /38c89%
  Total5 5:38:06 35.19(9:36) 56.63(5:58) 129634 /38c89%
averages - sleep:6.5

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SuMoTuWeThFrSa

Saturday Jul 3, 2010 #

11 AM

Orienteering race (Long) 1:05:29 intensity: (1:07 @1) + (21 @2) + (15:08 @3) + (48:36 @4) + (17 @5) ***** 10.57 km (6:12 / km) +372m 5:16 / km
ahr:149 max:194 spiked:20/21c shoes: Icebug SPIRIT OLX


Long - Course 9 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships
 
9 AM

Orienteering race (Middle) 38:15 [3] ***** 4.0 km (9:34 / km) +165m 7:56 / km
spiked:14/17c shoes: Icebug SPIRIT OLX


Middle - Course 9 - Splits

Wednesday Jun 30, 2010 #

5 PM

XC Running warm up/down 12:41 intensity: (37 @1) + (7:36 @2) + (4:28 @3) 2.58 km (4:55 / km) +22m 4:43 / km
ahr:124 max:141 shoes: TNF Rucky Chucky

XC Running 7:41 intensity: (21 @1) + (3:59 @2) + (3:21 @3) 1.32 km (5:48 / km) +22m 5:21 / km
ahr:127 max:142 shoes: TNF Rucky Chucky

XC Running intervals (Hills) 8:57 intensity: (1:55 @1) + (2:32 @2) + (2:00 @3) + (2:30 @4) 1.19 km (7:31 / km) +11m 7:11 / km
ahr:129 max:158 shoes: TNF Rucky Chucky

XC Running 25:01 intensity: (11 @1) + (4:54 @2) + (19:31 @3) + (25 @4) 4.45 km (5:37 / km) +87m 5:07 / km
ahr:134 max:146 shoes: TNF Rucky Chucky

Tuesday Jun 29, 2010 #

6 PM

XC Running 1:00:01 intensity: (1:09 @1) + (19:35 @2) + (36:58 @3) + (2:19 @4) 11.8 km (5:05 / km) +174m 4:44 / km
ahr:131 max:149 shoes: TNF Rucky Chucky

Sunday Jun 27, 2010 #

9 AM

Note
slept:6.5

10 AM

XC Running 1:20:00 intensity: (46 @1) + (17:17 @2) + (1:00:11 @3) + (1:46 @4) 13.88 km (5:46 / km) +293m 5:13 / km
ahr:134 max:147 shoes: Salomon XA Pro 3D Ultra

XC Running 40:01 intensity: (7 @1) + (5:03 @2) + (28:49 @3) + (6:02 @4) 6.83 km (5:51 / km) +150m 5:17 / km
ahr:137 max:152 shoes: Salomon XA Pro 3D Ultra

5 PM

Note

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