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Training Log Archive: coach

In the 10 days ending Jul 15, 2012:

activity # timemileskm+m
  Hiking/walking1 3:46:04 12.72(17:46) 20.47(11:03) 701
  orienteering3 2:49:09 12.94(13:04) 20.82(8:07) 62944c
  paved running4 2:28:34 12.19(12:11) 19.62(7:34) 199
  Road bike2 2:12:11 12.63(10:28) 20.33(6:30) 653
  Total9 11:15:58 50.48(13:23) 81.24(8:19) 218244c
  [1-5]8 5:53:40
averages - sleep:8

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Sunday Jul 15, 2012 #

11 AM

orienteering race (Sprint) 18:02 [4] *** 2.5 km (7:13 / km) +25m 6:52 / km
22c shoes: Icebug Celeritas

paved running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: Icebug Celeritas

Run tote start.
12 PM

paved running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Icebug Celeritas

Warm down with Ian.

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND
 
1 PM

paved running 24:42 intensity: (1:05 @0) + (23:37 @1) 1.94 mi (12:43 / mi) +16m 12:24 / mi
ahr:97 max:107 shoes: Asics 1150

Friday Jul 13, 2012 #

4 PM

orienteering 1:41:06 intensity: (11:17 @1) + (33:12 @2) + (50:10 @3) + (6:27 @4) 7.72 mi (13:06 / mi) +414m 11:14 / mi
ahr:142 max:160 10c shoes: Icebug Celeritas

If you take alook at the Garmin map, you will see the little town of Eppes where we are staying in a wine makers cottage overlokking Lake Geneva.
This is one of the most beautiful spots I have been in the world, and is Infact a Unesco World Heritage site.

Wednesday Jul 11, 2012 #

10 AM

Hiking/walking long 3:46:04 [0] 12.72 mi (17:46 / mi) +701m 15:10 / mi
shoes: Montrail Hurricane Ridge Gore

Tuesday Jul 10, 2012 #

9 AM

Road bike hills 1:08:27 intensity: (34:11 @0) + (31:08 @1) + (51 @2) + (24 @3) + (1:19 @4) + (34 @5) 4.83 mi (14:10 / mi) +463m 10:55 / mi
ahr:86 max:203

Up with Jude.
12 PM

Road bike 1:03:44 intensity: (53:06 @0) + (10:38 @1) 7.8 mi (8:10 / mi) +190m 7:36 / mi
ahr:70 max:101

Monday Jul 9, 2012 #

2 PM

paved running 1:28:52 intensity: (7:52 @0) + (1:06:55 @1) + (10:23 @2) + (2:54 @3) + (48 @4) 6.38 mi (13:56 / mi) +183m 12:47 / mi
ahr:99 max:162 shoes: Asics 1150

Around zell em see with Jude,Linda AndRick.

Saturday Jul 7, 2012 #

Event: JWOC 2012 Kosice SLOVAKIA
 
12 PM

orienteering race 50:01 [4] *** 5.9 km (8:29 / km) +190m 7:18 / km
12c slept:8.0 shoes: Icebug Celeritas

Long final

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