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Training Log Archive: dkonotopetz

In the 7 days ending Oct 7, 2006:

activity # timemileskm+m
  Running4 1:48:56 11.4(9:34) 18.34(5:56) 130
  Cycling3 1:42:31 24.0(4:16) 38.62(2:39)
  Orienteering3 1:29:23 7.06(12:40) 11.36(7:52) 11942 /51c82%
  Hockey1 1:00:00
  Total6 6:00:50 42.45 68.32 24942 /51c82%

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SuMoTuWeThFrSa

Saturday Oct 7, 2006 #

Running warm up/down 14:00 [1] 2.2 km (6:22 / km) +35m 5:54 / km
shoes: Jalas Black 2006

Orienteering race 51:38 [5] **** 4.5 km (11:28 / km) +65m 10:42 / km
spiked:13/17c shoes: Jalas Black 2006

NAOC middle Rocky Ridge. A 12:00 mistake on control # 5, 1:00 on # 7, 0:45 on # 10 and 1:00 on # 16.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
 

Running warm up/down 9:00 [1] 1.3 km (6:55 / km) +5m 6:48 / km
shoes: Nike Air Trail Pegasus 2 2004

Orienteering race 17:07 [5] *** 3.1 km (5:31 / km) +10m 5:26 / km
spiked:15/18c shoes: Nike Air Trail Pegasus 2 2004

NAOC sprint McMaster University Hamilton. A good race except for the mp on control # 8 and # 9. A 0:15 second route choice mistake on control # 3 and a 0:10 second hesitation on # 10.

Sprint 4 - Splits

Wednesday Oct 4, 2006 #

Cycling 26:07 [2] 9.4 km (2:47 / km)

To the U of W and back 2 times.

Cycling 29:09 [3] 12.05 km (2:25 / km)

To Lagomodiere/Gaboury Park and back.

Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Nike Air Trail Pegasus 2 2004

A warm up run with GOUGER along the tracks.

Orienteering race 20:38 [4] * 3.76 km (5:29 / km) +44m 5:11 / km
spiked:14/16c shoes: Nike Air Trail Pegasus 2 2004

Lagomodiere/Gaboury Park.

Cycling 10:23 [1] 3.17 km (3:17 / km)

Collecting 6 controls.

Tuesday Oct 3, 2006 #

Cycling 11:55 [3] 4.7 km (2:32 / km)

To the U of W and back.

Hockey 1:00:00 [4]

First practice of the year with the team.

Monday Oct 2, 2006 #

Cycling 24:57 [2] 9.3 km (2:41 / km)

To the U of W and back 2 times.

Sunday Oct 1, 2006 #

Running 1:12:56 [2] 12.64 km (5:46 / km) +90m 5:34 / km
shoes: Nike Air Trail Pegasus 2 2004

With MrPither from The Forks, along the Red River to the Seine River, along it to Rue. Youville and back to The Forks. A beautiful day with the temperature at 26C and found some new trails along the Seine River.
C • .64 4

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