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Training Log Archive: spinner

In the 7 days ending Sep 13, 2014:

activity # timemileskm+m
  Orienteering5 3:37:51 7.33 11.8
  Cycling1 2:15:00 34.18(15.2/h) 55.0(24.4/h)
  Running3 1:58:00
  Total7 7:50:51 41.51 66.8

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Saturday Sep 13, 2014 #

Running warm up/down 10:00 [2]

Orienteering race 41:15 [4] 6.3 km (6:33 / km)
shoes: Inov-8 X-Talon 212 2014

Night-O at Kanata Lakes/Beaverbrook North.

Running warm up/down 10:00 [2]


Long Advanced - Splits

Thursday Sep 11, 2014 #

Orienteering 1:00:00 [3]

Technical training at Malcak Centre. Did two sprint length courses.

Wednesday Sep 10, 2014 #

Running 1:23:00 [3]

OOC running training.

Tuesday Sep 9, 2014 #

Cycling 2:15:00 [2] 55.0 km (24.4 kph)

Monday Sep 8, 2014 #

Orienteering 35:00 [2]

putting out and taking down flags for KRF Arnprior.

Sunday Sep 7, 2014 #

11 AM

Running warm up/down 15:00 [2]

Orienteering race 41:36 intensity: (21:36 @3) + (20:00 @4) 5.5 km (7:34 / km)
shoes: Inov-8 Oroc 280 2014

B-meet at Kanata Lakes. clean race and the running felt good.
12 PM

Orienteering 40:00 [1]

picking up some controls.

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