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Training Log Archive: falcon

In the 7 days ending Aug 18, 2012:

activity # timemileskm+m
  Trail running5 5:07:41 25.06 40.33 1337
  Mtn bike2 4:30:01 38.03(7:06) 61.2(4:25) 1308
  Orienteering2 54:18 3.69 5.93 23
  Swimming1 20:00
  Total9 10:52:00 66.78 107.47 2668
  [1-5]9 7:40:44

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SuMoTuWeThFrSa

Saturday Aug 18, 2012 #

10 AM

Orienteering race 37:39 intensity: (38 @0) + (11 @1) + (54 @2) + (3:42 @3) + (32:14 @4) 5.93 km (6:21 / km) +23m 6:14 / km
ahr:154 max:166

Trail running warm up/down 10:00 [1]


COC Middle - Course 10 - Splits

Friday Aug 17, 2012 #

Orienteering race 16:39 [4]

COC sprint after a looong day of driving.

Thursday Aug 16, 2012 #

4 PM

Trail running 58:50 intensity: (2:49 @0) + (9:02 @1) + (33:23 @2) + (13:36 @3) 8.75 km (6:43 / km) +204m 6:01 / km
ahr:120 max:147

Wednesday Aug 15, 2012 #

8 AM

Mtn bike 2:10:02 intensity: (44:41 @0) + (17:23 @1) + (39:03 @2) + (28:29 @3) + (26 @4) 31.87 km (4:05 / km) +559m 3:45 / km
ahr:106 max:149

5 PM

Trail running 58:36 intensity: (44:20 @0) + (9:44 @1) + (4:18 @2) + (14 @3) 10.61 km (5:31 / km) +77m 5:20 / km
ahr:77 max:140

Tuesday Aug 14, 2012 #

4 PM

Trail running 51:40 intensity: (48:43 @0) + (1:30 @1) + (1:23 @2) + (4 @3) 7.8 km (6:38 / km) +260m 5:41 / km
ahr:55 max:133

Run up to FFTW. Also did some trail maintenance.

Monday Aug 13, 2012 #

Swimming 20:00 [3]

First trip to the pool in a long time. First swim since Whistler. Bag of hammers.
1 PM

Mtn bike 2:19:59 intensity: (1:03 @0) + (9:20 @1) + (26:46 @2) + (1:17:39 @3) + (23:48 @4) + (1:23 @5) 29.33 km (4:46 / km) +749m 4:14 / km
ahr:136 max:229

Multiple loops at Otway, inspired by Olympic MTB race.

Sunday Aug 12, 2012 #

10 AM

Trail running 2:08:35 intensity: (49:02 @0) + (26:09 @1) + (21:54 @2) + (29:27 @3) + (2:03 @4) 13.17 km (9:46 / km) +796m 7:30 / km
ahr:103 max:155

Run up Raven Lk trail with Anita and dogs. Beautiful day!

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