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Training Log Archive: Komy

In the 7 days ending Sep 21, 2013:

activity # timemileskm+m
  Orienteering2 1:46:49 7.67(13:55) 12.35(8:39) 312
  Swimming2 50:00 1.55(32:11) 2.5(20:00)
  Running1 32:39 2.93(11:08) 4.72(6:55) 20
  Total5 3:09:28 12.16(15:35) 19.57(9:41) 332

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SuMoTuWeThFrSa

Saturday Sep 21, 2013 #

Event: WA State Middle/Long Distance Championship Ngangaguringguring
 
1 PM

Orienteering race 51:13 intensity: (8 @1) + (16 @2) + (1:08 @3) + (20:23 @4) + (29:18 @5) 6.35 km (8:04 / km) +182m 7:03 / km
ahr:174 max:183 shoes: Brooks PureGrit

Not much to write about, stuffed after 2km, couldnt concentrate

M21A - Splits

Friday Sep 20, 2013 #

Swimming 20:00 [3] 1.0 km (20:00 / km)

Wednesday Sep 18, 2013 #

Swimming 30:00 [3] 1.5 km (20:00 / km)

Tuesday Sep 17, 2013 #

Note
(injured)

Positive note from Physio. No damage from the weekend just soreness from using the muscles. Will be good for weekend! However not at my best atleast I'll be competing!
6 PM

Running 32:39 [2] 4.72 km (6:55 / km) +20m 6:46 / km
shoes: Brooks Glycerin

Sunday Sep 15, 2013 #

Orienteering race 55:36 [3] 6.0 km (9:16 / km) +130m 8:22 / km
shoes: Brooks PureGrit

Jogged/walked around to give the hamstring a run. No good up hill, really sore afterwards.... Not promising for next weekend

Expert3 - Splits

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