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Training Log Archive: Shingo

In the 7 days ending Dec 25, 2017:

activity # timemileskm+m
  Running3 1:04:16 5.6(11:29) 9.01(7:08)
  Orienteering5 45:54 5.59(8:12) 9.0(5:06)
  Cycling (Road)2 39:17 8.54(4:36) 13.75(2:51)
  Total10 2:29:27 19.74(7:34) 31.76(4:42)

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TuWeThFrSaSuMo

Monday Dec 25, 2017 #

8 AM

Running 37:58 [3] 5.54 km (6:51 / km)
shoes: Brooks GTS16

Christmas Day run from Wiz’s & Saacha’s around Dundas Valley. Some interesting route choices from Ewan who took us through a large patch of lantana,

Sunday Dec 24, 2017 #

9 AM

Orienteering race (BF Sprints) 19:44 [4] 3.82 km (5:10 / km)
shoes: Brooks GTS16

Nurragingy - Leg 1
11 AM

Orienteering race (BF Sprints) 15:52 [4] 3.21 km (4:57 / km)
shoes: Brooks GTS16

Nurragingy - Leg 2

Thursday Dec 21, 2017 #

Running warm up/down 9:01 [2] 1.1 km (8:12 / km)
shoes: Brooks GTS16

Including drills
6 PM

Running intervals 17:17 [4] 2.37 km (7:18 / km)
shoes: Brooks GTS16

VS - 1.11
Short - 1.21
Medium (summer) - 1.42
Long - 2.49
7 PM

Orienteering 3:44 [3] 0.74 km (5:01 / km)

Course 8
8 PM

Orienteering 3:12 [3] 0.61 km (5:15 / km)
shoes: Brooks GTS16

Course 4
9 PM

Orienteering 3:22 [3] 0.62 km (5:26 / km)
shoes: Brooks GTS16

Course 3

Tuesday Dec 19, 2017 #

8 AM

Cycling (Road) 14:55 [3] 5.12 km (2:55 / km)

Have to drop Paula's car off at the Hyundai service centre in Lane Cove West so decided cycling was the easiest way of getting into work. Humid.
6 PM

Cycling (Road) 24:22 [3] 8.63 km (2:49 / km)

Cycle HFW

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