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Training Log Archive: DrKeith

In the 12 days ending Jan 14, 2013:

activity # timemileskm+m
  Orienteering6 4:56:13 17.46(16:58) 28.1(10:32) 71050 /61c81%
  Mbiking2 3:30:00 10.0 16.09 400
  Warm Up/Down5 1:40:00 3.0 4.83
  Total8 10:06:13 30.46 49.02 111050 /61c81%
averages - rhr:48

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Monday Jan 14, 2013 #

Mbiking 1:30:00 [2]

Couldnt resist Rotoruas trails so gentle spin round Tahi, Creek and Big Dipper trails. Knee ok in that plane

Thursday Jan 10, 2013 #

Orienteering 33:20 [3] *** 3.9 km (8:33 / km) +150m 7:10 / km
spiked:14/14c rhr:48

Oceania Relay-Great fast hilly open gully area. Great run on first leg with Steve and Bob to complete 4th overall. Ran strong and fast and felt I was really racing-fastest leg of team. Had just overtaken two Aussie teams by smart fast route choice when 200m from home disaster struck Left ACL "exploded"-surgeons words not mine. Still did 8minks!Just running fast and hard on gentle downhill through pasture on hard dry ground.Hobbled back losing time but a long road ahead to full recovery but aim to be back for Denmark in April which is doable-Op on 23rd in Singapore with their best surgeon! Thought it was just a strain until I insisted on an MRI scan at Doc in Rotorua. "I'll be Back!"

Warm Up/Down 15:00 [2]

Wednesday Jan 9, 2013 #

Orienteering race 1:14:00 [4] 6.0 km (12:20 / km) +260m 10:08 / km

Long Race Hawkes Bay Hamstring better Ran well and strongly only a couple of small errors near end but pleased adjusted time for helping John Colls over fence. Good route choice area missed no 1 just didnt see marker but pretty pleased with run.

Tuesday Jan 8, 2013 #

Orienteering race 24:00 [4] 2.6 km (9:14 / km) +150m 7:10 / km

Sprint Race at MiddleEarth in Wellington-great area mp 13 didnt record! Not a great run but started fast

Warm Up/Down 30:00 [2]

Monday Jan 7, 2013 #

Mbiking 2:00:00 [3] 10.0 mi (12:00 / mi) +400m 10:40 / mi

Grand Loop at Makara Bike Park Wellington with S and Bob. Good climb 70' then down Northface, JFK, Swigg and Starfish 25'

Sunday Jan 6, 2013 #

Orienteering race 31:51 [4] **** 2.6 km (12:15 / km) +50m 11:11 / km
spiked:11/12c

Day 3 OC NZ Middle Dist WRE 11th hstring v sore and lost 4 mins on 1. Raced round with Steve and beat him to finish Open and forested sand dunes Great Day 27oC

Warm Up/Down 15:00 [2]

Saturday Jan 5, 2013 #

Orienteering race 1:11:31 [4] ***** 6.4 km (11:10 / km) +50m 10:45 / km
spiked:16/20c

Day 2 OC NZ Fantastic area great course blew it near end but 12th v tricky low viz. Pulled hstring after 1 so slow

Warm Up/Down 10:00 [2]

Friday Jan 4, 2013 #

Warm Up/Down 30:00 [2] 3.0 mi (10:00 / mi)

Orienteering race 1:01:31 [4] **** 6.6 km (9:19 / km) +50m 8:59 / km
spiked:9/15c

Day 1 Oceanic carnival Fast runnable forested sand dunes with some areas lower visibility. 10 mins errors 11th M55

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