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Training Log Archive: cmorse

In the 7 days ending Sep 18, 2011:

	activity	#	time	miles		km		+m				load
	Run - Road	1	1:43:00	12.43	(8:17)	20.0	(5:09)	300				30.9
	Orienteering	2	1:26:45	6.85	(12:40)	11.02	(7:52)	230	39 /	39c	100%	40.4
	Run - Trail	1	30:00	2.83	(10:37)	4.55	(6:36)	120				9.0
	Total	4	3:39:45	22.1	(9:57)	35.57	(6:11)	650	39 /	39c	100%	80.3
averages - sleep:12.8 rhr:49 weight:76kg

1:43

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Sunday Sep 18, 2011 #

Event: WCOC Crandalls Park (NOD)

7 AM

Note
rhr:51 slept:7.0 weight:75.5kg

8 AM

Orienteering (Crandalls course set) 56:33 [3] *** 6.22 km (9:05 / km) +150m 8:07 / km
spiked:22/22c shoes: 340 ORoc 2010

Setting out controls for NOD meet at Crandalls. Two loops, track includes both.

10 AM

Orienteering (Crandalls white) 8:01 [3] * 1.6 km (5:01 / km)
spiked:8/8c shoes: 340 ORoc 2010

Ran white sans map & compass, mostly to get a legit course in and test download/results software to make sure all was working.

Orienteering (Crandalls sprint) 22:11 [5] ** 3.2 km (6:56 / km) +80m 6:10 / km
spiked:9/9c shoes: 340 ORoc 2010

Sprint course - of course I had been to all these controls within the past two hours to hang them, but having hung most of them from different angles it still took some navigating. Pushed about as hard as this body is capable of.... God I love running fast in open woods...

C • Did you take a look at my b... 1

Sprint 1 - Splits

Sprint 3 - Splits