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Training Log Archive: CHARLIE-B

In the 7 days ending Apr 14, 2013:

activity # timemileskm+mload
  Gym2 2:15:4381.4
  Orienteering1 1:14:59 4.88(15:22) 7.86(9:33) 25321 /25c84%42.5
  Running1 56:43 6.13(9:15) 9.87(5:45) 15922.9
  Total4 4:27:25 11.01 17.72 41221 /25c84%146.9
  [1-5]4 4:21:00

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

Event: GAOC Local Meet :: Cochran Mill
 
11 AM

Orienteering race 23:00 intensity: (6:25 @0) + (23 @1) + (10 @2) + (22 @3) + (10:23 @4) + (5:17 @5) ** 2.52 km (9:07 / km) +92m 7:43 / km
ahr:160 max:170 spiked:8/9c shoes: X-talon 212 - 2

Off a little to the left on 4. Should have forded the creek 8-9. Got ridiculously tied up on the way tot he "bridge" that was closed, then fumbled the crossing.

Orienteering race (Middle) 51:59 intensity: (19 @1) + (27 @2) + (3:03 @3) + (41:21 @4) + (6:49 @5) *** 5.33 km (9:45 / km) +161m 8:28 / km
ahr:158 max:170 spiked:13/16c shoes: X-talon 212 - 2

Missed 4 - was behind a tree - and contoured back and forth a bit. Staggered around a bit just before 5. Should have been more aggressive. Bit slow realizing what 6 was going to look like. Would have hit 12 dead on but lacked confidence and bailed out early to relocate on 9. Should have pushed just a little more.

Sprint - Splits

Red - Splits

Saturday Apr 13, 2013 #

12 PM

Gym (Yoga) 1:32:25 [4]

Friday Apr 12, 2013 #

7 AM

Gym (Cardio) 43:18 [4]

Thursday Apr 11, 2013 #

7 AM

Running warm up/down 16:20 [3] 2.88 km (5:40 / km) +39m 5:18 / km
shoes: Brooks Ravenna 3 RED

Running tempo (Short Tempo) 24:50 [4] 4.99 km (4:58 / km) +81m 4:36 / km
shoes: Brooks Ravenna 3 RED

Goal was 5k @5:06/k. Pushed hard at the beginning and had plenty to spare at the end. Will pay for this.

Running warm up/down 15:33 [2] 1.99 km (7:49 / km) +39m 7:07 / km
shoes: Brooks Ravenna 3 RED

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