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Training Log Archive: cmorse

In the 7 days ending May 16, 2004:

activity	#	time	miles		km		+m				load
Orienteering	2	3:20:14	8.95	(22:22)	14.41	(13:54)	570	12 /	12c	100%	149.9
Run - Track	1	29:57	3.6	(8:19)	5.8	(5:10)					18.0
Total	3	3:50:11	12.56	(18:20)	20.21	(11:23)	570	12 /	12c	100%	167.9

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Sunday May 16, 2004 #

Orienteering (Sebago Red) 1:25:00 [5] 7.37 km (11:32 / km) +260m 9:48 / km
ahr:151 max:178 spiked:12/12c

cooler, still humid - much better day - hit all controls cleanly, ran pretty well where able - still pretty green in places

Red - Splits

Saturday May 15, 2004 #

Orienteering (Sebago Red) 1:55:14 [4] 7.04 km (16:22 / km) +310m 13:25 / km
ahr:146 max:166

hot, green, errors early on requiring way too much extra climb. Latter half reduced to a slow jog/wal combo. Not a great day in the woods

Red - Splits

Monday May 10, 2004 #

Run - Track 29:57 [4] 5.8 km (5:10 / km)
ahr:145 max:173

Limited run time today, but wanted to get out so went to track to run a bit.
1m warmup - 9:13
200m intervals, 400m recovery - 35, 37, 40, 35
1m cooldown - 9:14
plus a little running to/from track at easy pace

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