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Training Log Archive: Nieuwy

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Orienteering3 2:54:53 15.46(11:19) 24.88(7:02) 367
  Running4 1:22:16 8.95(9:11) 14.41(5:43) 96
  Cycling1 14:28 4.25(17.6/h) 6.84(28.4/h) 40
  Total7 4:31:37 28.66(9:29) 46.13(5:53) 504

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

10 AM

Running warm up/down 5:49 intensity: (48 @2) + (4:50 @3) + (11 @4) 0.91 km (6:24 / km)
ahr:154 max:170 shoes: Brooks Cascadia 4

Orienteering race 1:58:30 intensity: (46:33 @1) + (40:09 @2) + (31:42 @3) + (6 @4) 16.42 km (7:13 / km) +364m 6:30 / km
ahr:126 max:171 shoes: Brooks Cascadia 4


C1 Day 3 - Splits

Saturday Apr 23, 2011 #

8 AM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Brooks Cascadia 4

9 AM

Orienteering race 41:32 [4] 5.6 km (7:25 / km)
shoes: Brooks Cascadia 4


C1 Day 2 - Splits

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011
 
1 PM

Orienteering race 14:51 intensity: (1:02 @1) + (1:14 @2) + (5:55 @3) + (6:40 @4) 2.86 km (5:12 / km) +3m 5:10 / km
ahr:160 max:185 shoes: Brooks Cascadia 4


Day 1 (Prologue) Long - Splits

Thursday Apr 21, 2011 #

3 PM

Cycling 14:28 intensity: (11:46 @1) + (3 @2) + (2:03 @3) + (36 @4) 6.84 km (28.4 kph) +40m
ahr:87 max:173

Tuesday Apr 19, 2011 #

6 PM

Running 37:03 intensity: (2:39 @1) + (9:11 @2) + (25:13 @3) 6.86 km (5:24 / km) +18m 5:20 / km
ahr:142 max:164 shoes: Asics Gel Kayano 17

Easy run along th torrens to the weir and back with Fern, Simon and Bridget, then a lap of the track with Fern after.

OSA meeting after :(

Monday Apr 18, 2011 #

6 PM

Running 33:24 intensity: (4:18 @1) + (12:45 @2) + (16:15 @3) + (6 @4) 5.64 km (5:55 / km) +79m 5:32 / km
ahr:139 max:170 shoes: Asics Gel Kayano 17

Run from Fern's with Simon, Bridget, Eric, Troy and Fern. Just a short easy run around Blackwood/Karinya/Craigburn. Ankle was a little bit sore at times after rolling it yesterday. It should feel better by friday and shouldnt affect running in terrain whilst taped.

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