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Training Log Archive: roar

In the 11 days ending Jul 23, 2012:

activity # timemileskm+mload
  O-training2 1:34:02 2.57 4.13 11819 /20c95%30.2
  Orienteering2 1:30:41 4.05 6.51 22260.8
  Running (road)2 28:08 2.65(10:37) 4.26(6:36) 1264.4
  Total5 3:32:51 9.26 14.9 46619 /20c95%95.4
  [1-5]5 3:30:45

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FrSaSuMoTuWeThFrSaSuMo

Sunday Jul 22, 2012 #

Event: O-Ringen 2012
 

Wednesday Jul 18, 2012 #

O-training 55:00 [3] ***
spiked:19/20c

ran the middle final course. the time is an educated guess
10 AM

Running (road) warm up/down 5:45 intensity: (23 @0) + (1:05 @1) + (1:52 @2) + (2:25 @3) 0.85 km (6:47 / km) +65m 4:54 / km
ahr:133 max:147

Tuesday Jul 17, 2012 #

9 AM

Running (road) warm up/down 12:08 intensity: (1:02 @0) + (4:18 @1) + (6:26 @2) + (22 @3) 1.77 km (6:52 / km) +50m 6:01 / km
ahr:135 max:152

Orienteering race 47:50 intensity: (24 @0) + (19 @1) + (29 @2) + (26:42 @3) + (19:56 @4) 6.51 km (7:21 / km) +222m 6:17 / km
ahr:161 max:174

Running (road) warm up/down 10:15 intensity: (17 @0) + (6:14 @1) + (3:44 @2) 1.65 km (6:14 / km) +11m 6:02 / km
ahr:124 max:138

Monday Jul 16, 2012 #

2 PM

Orienteering race 42:51 [5]
shoes: VJ

WOC middle qualification

Sunday Jul 15, 2012 #

Note
(rest day)

WOC middle quali tomorrow. Day of doing next to nothing. Read my book and watched the long quali/tour.

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND
 

Friday Jul 13, 2012 #

10 AM

O-training 39:02 intensity: (3:44 @1) + (8:17 @2) + (15:00 @3) + (12:01 @4) **** 4.13 km (9:27 / km) +118m 8:16 / km
ahr:153 max:177 shoes: VJ

Model middle quali. nice area, felt really good on the hills and was able to be agressive through green which i think will be important. only had one little miss after puching hard for a few mins to test the legs and i know as long as i keep my concentration and do the basics monday should go well!

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