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Training Log Archive: ken

In the 1 days ending Sep 21, 2008:

activity # timemileskm+mload
  Orienteering1 39:49 4.03(9:52) 6.49(6:08)29 /32c90%24.7
  Stretching1 10:00
  Total1 49:49 4.03 6.4929 /32c90%24.7
  [1-5]1 39:49

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Su

Sunday Sep 21, 2008 #

Event: QOC: Hemlock Overlook
 

Orienteering race 28:59 intensity: (46 @1) + (1:29 @2) + (1:59 @3) + (20:02 @4) + (4:43 @5) *** 4.34 km (6:41 / km)
ahr:171 max:183 spiked:18/19c shoes: VJ Falcon spikes 2007

a fun course in pretty nice woods. felt good running. did this one first rather than the sprint because I wanted to be warmed up so I didn't hurt my back in the sprint.

Orienteering race 10:50 intensity: (13 @1) + (13 @2) + (1:03 @3) + (6:45 @4) + (2:36 @5) *** 2.15 km (5:02 / km)
ahr:173 max:183 spiked:11/13c shoes: VJ Falcon spikes 2007

sprint. hesitated a bit on 3. heard in advance that 9 was off, but still had to look for it breifly. never noticed 11 on the map until I was 30m past it and looked back to see corrine punching (I was looking for 12 at that point). I guess this is my sprint training for next weekend.
C • Not seeing 11 2

Stretching 10:00 [0]


Short - Splits

Red - Splits

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