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Training Log Archive: Stevek

In the 7 days ending Mar 5, 2012:

activity # timemileskm+m
  Orienteering1 1:06:06 4.61(14:20) 7.42(8:54) 217
  Warm Up/Down2 49:56 3.3(15:07) 5.32(9:23) 144
  Running road1 41:40 5.64(7:23) 9.08(4:35) 39
  Technique1 23:29 1.19(19:40) 1.92(12:13) 42
  Total3 3:01:11 14.75(12:17) 23.74(7:38) 442
  [1-5]3 2:57:46

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TuWeThFrSaSuMo

Sunday Mar 4, 2012 #

Event: SWOC Welsh Championships
 
Event: (SROC, UK) Whitbarrow
 
10 AM

Warm Up/Down 11:57 intensity: (6 @1) + (8:34 @2) + (42 @3) + (36 @4) + (1:59 @5) 1.08 km (11:03 / km) +97m 7:38 / km
ahr:123 max:177 shoes: Inov8 Oroc

Orienteering race 1:06:06 intensity: (10 @0) + (2 @1) + (43 @2) + (32:40 @3) + (32:25 @4) + (6 @5) *** 7.42 km (8:54 / km) +217m 7:46 / km
ahr:139 max:150 shoes: Inov8 Oroc

Whitbarrow event
One very poor route choice 6 - 7 should have gone straight.
Rest down to speed and strength in going up hills and cross terrain

Warm Up/Down 19:01 intensity: (2:21 @0) + (4:27 @1) + (9:30 @2) + (2:43 @3) 1.82 km (10:26 / km) +19m 9:55 / km
ahr:107 max:139 shoes: Inov8 Oroc

Jog back from Finish

Saturday Mar 3, 2012 #

12 PM

Technique 23:29 [2] **** 1.92 km (12:13 / km) +42m 11:01 / km
shoes: Xtalon odd

Corridor traing at Black beck coaching day

Thursday Mar 1, 2012 #

6 PM

Warm Up/Down 14:50 intensity: (49 @0) + (38 @1) + (8:23 @2) + (2:44 @3) + (49 @4) + (1:27 @5) 1.97 km (7:32 / km) +27m 7:03 / km
ahr:118 max:161 shoes: inov8 road 255

Running road 41:40 intensity: (4 @0) + (28 @3) + (5:47 @4) + (35:21 @5) 9.08 km (4:35 / km) +39m 4:30 / km
ahr:158 max:176 shoes: inov8 road 255

Supposed to be 10k but I didn't know where finish was!

Warm Up/Down 4:08 intensity: (1 @0) + (1:00 @1) + (2:48 @2) + (19 @3) 0.44 km (9:19 / km) +1m 9:12 / km
ahr:107 max:127 shoes: inov8 road 255

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