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Training Log Archive: roar

In the 7 days ending Jan 30, 2010:

activity # timemileskm+mload
  O-training1 2:28:22 12.28(12:05) 19.77(7:30) 88649 /53c92%51.0
  Orienteering2 1:46:39 11.63(9:10) 18.72(5:42) 38961 /65c93%64.0
  Running (road)2 1:20:52 9.31(8:41) 14.99(5:24) 15927.3
  Commuting3 1:15:007.5
  Rock Climbing2 20:012.0
  Stretching/Rehab1 8:40
  Total6 7:19:34 33.23 53.48 1434110 /118c93%151.8
  [1-5]6 7:10:54

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SuMoTuWeThFrSa

Saturday Jan 30, 2010 #

O-training 1:04:41 [3] *** 8.84 km (7:19 / km) +349m 6:07 / km
ahr:152 max:178 spiked:32/35c

ran multiple courses in the morning, one after the other, two with blanked off parts and two with only control circles! also includes a race with colm around a 1.5km course at the end. not really sure about the number of controls

O-training 26:30 [2] *** 2.59 km (10:14 / km) +124m 8:15 / km
ahr:129 max:163

putting out controls before training

O-training 37:13 [4] *** 6.01 km (6:12 / km) +273m 5:03 / km
ahr:170 max:180 spiked:17/18c

course in the afternoon, really physical stuff because of brashings and brambles

O-training 19:58 [2] *** 2.33 km (8:34 / km) +140m 6:36 / km
ahr:148 max:166

collecting controls

Orienteering 20:45 [4] ** 3.84 km (5:24 / km) +61m 5:00 / km
ahr:170 max:179 spiked:16/17c

Bushy park night-o. pretty fast really. colm beat me though...

Long - Splits

Thursday Jan 28, 2010 #

Running (road) intervals 35:03 [3] 6.79 km (5:10 / km) +65m 4:56 / km
ahr:151 max:175

Rock Climbing (Rock Rings) 10:01 [1]
ahr:109 max:122

Stretching/Rehab 8:40 [0]
ahr:84 max:102

Wednesday Jan 27, 2010 #

Commuting 25:00 [1]

Note

tired, feeling generally horrible. early to bed...

Rock Climbing (Rock Rings) 10:00 [1]

Tuesday Jan 26, 2010 #

Running (road) warm up/down 19:19 [2] 2.79 km (6:55 / km) +54m 6:19 / km
ahr:149 max:172

Running (road) race 12:07 [5] 3.0 km (4:02 / km) +21m 3:54 / km
ahr:169 max:185

3km Time trial...

Running (road) tempo 14:23 [1] 2.41 km (5:58 / km) +19m 5:44 / km
ahr:130 max:137

Commuting 25:00 [1]

Monday Jan 25, 2010 #

Commuting 25:00 [1]

Note
(rest day)

doing a time trial 2moro

Sunday Jan 24, 2010 #

Orienteering race 1:25:54 [4] *** 14.88 km (5:46 / km) +328m 5:12 / km
ahr:169 max:182 spiked:45/48c

Donadea. Mass start with hugh and colm, ran the long and medium

A - Splits

B - Splits

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