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Training Log Archive: jima

In the 7 days ending Oct 3, 2014:

activity # timemileskm+m
  Run3 1:47:25 9.03(11:54) 14.53(7:24) 380
  Orienteering1 21:07 2.03(10:26) 3.26(6:29) 6
  Total4 2:08:32 11.05(11:38) 17.79(7:13) 386
  [1-5]4 2:06:23

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SaSuMoTuWeThFr

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 
3 PM

Orienteering race 21:07 intensity: (13 @0) + (6 @1) + (21 @2) + (12:11 @3) + (8:16 @4) 3.26 km (6:29 / km) +6m 6:25 / km
ahr:153 max:161 shoes: Inov-8 X-Talon 212 - Blue/Oran

US Champs Sprint at ROC - a few minor bobbles, mostly just slow.

Sprint Green - Splits

Wednesday Oct 1, 2014 #

5 PM

Run 30:36 intensity: (16 @0) + (1:27 @1) + (15:17 @2) + (13:36 @3) 4.11 km (7:26 / km) +87m 6:44 / km
ahr:140 max:151 shoes: Inov-8 Roclite 315

Trail run at Ahern - some of it around the revised LHS XC course - looks like a 2.5 k loop that they'd do twice.
Not a lot in the legs.

Monday Sep 29, 2014 #

5 PM

Run tempo 40:04 intensity: (1:09 @0) + (3:36 @1) + (4:45 @2) + (27:08 @3) + (3:26 @4) 6.02 km (6:39 / km) +135m 5:59 / km
ahr:145 max:160 shoes: Inov-8 OROC 280

Brief warm up, then an attempt at a 5 k time trial - horrid.
Not enough warm up, and nothing in the legs or lungs, but apparently a lot around my waist.
About 31:10 for 5 k - pretty pitiful.
But at least I got out and tried this.

Saturday Sep 27, 2014 #

10 AM

Run 36:45 intensity: (31 @0) + (3:17 @1) + (19:21 @2) + (13:36 @3) 4.4 km (8:21 / km) +158m 7:05 / km
ahr:137 max:151 shoes: Inov-8 Roclite 315

Trail run at RV Farms - some hills, and then some more. But not too fast or hard.

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