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Training Log Archive: obewan

In the 7 days ending Oct 1, 2011:

activity # timemileskm+m
  orienteering1 1:29:59 6.77(13:17) 10.9(8:15) 38219c
  Running2 1:02:25 8.23(7:35) 13.25(4:43) 66
  Total3 2:32:24 15.0(10:09) 24.15(6:19) 44819c

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Saturday Oct 1, 2011 #

Event: Oceania Long & Middle Distance Champs
 
12 PM

orienteering race (Warby Range) 1:29:59 intensity: (14 @2) + (5:39 @3) + (33:28 @4) + (50:38 @5) **** 10.9 km (8:15 / km) +382m 7:02 / km
ahr:167 max:183 19c shoes: Mizuno Wave Ascent 6

Wet conditions made for some slipping and sliding. Dion Keech had run early and I had a benchmark of 97 minutes. Felt like I was navigating well and made the right route decisions. Made a few small errors on control 7 and 8 but then got my mind back into gear and was clean all the way home.

Course 2 - Splits

Monday Sep 26, 2011 #

5 AM

Running 38:28 intensity: (1:07 @1) + (3:34 @2) + (13:19 @3) + (13:16 @4) + (7:12 @5) 7.67 km (5:01 / km) +55m 4:51 / km
ahr:149 max:175 shoes: Mizuno Wave Ultima 2

A lap around Albert Park at a steady pace.

Sunday Sep 25, 2011 #

6 AM

Running 23:57 intensity: (22 @1) + (36 @2) + (3:01 @3) + (10:35 @4) + (9:23 @5) 5.58 km (4:18 / km) +11m 4:15 / km
ahr:159 max:175 shoes: Mizuno Wave Ultima 2

In Melbourne for the weekend. Did a lap around Princess Park.

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