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Training Log Archive: smittyo

In the 7 days ending Apr 16, 2011:

activity # timemileskm+mload
  Orienteering3 2:54:29 8.34(20:55) 13.43(13:00) 843577.0
  Running2 1:09:57 4.84(14:28) 7.78(8:59)190.6
  Total4 4:04:26 13.18(18:33) 21.21(11:31) 843767.6
  [1-5]4 3:36:07

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SuMoTuWeThFrSa

Saturday Apr 16, 2011 #

8 AM

Orienteering warm up/down 32:30 intensity: (18:25 @0) + (8:49 @1) + (3:03 @2) + (1:28 @3) + (45 @4) ** 1.13 mi (28:45 / mi) +85m 23:18 / mi
ahr:100 max:168

Model event. Just walked for a little warm-up and to get used to the map.

Orienteering race 1:03:29 intensity: (38 @1) + (3:14 @2) + (29:04 @3) + (30:33 @4) *** 4.1 km (15:29 / km) +555m 9:14 / km
ahr:163 max:168

MIddle course at Pacheco Pass. Apparently my watch didn't stop at the end of the race. Anyone know how to fix my track?

GreenY Middle - Splits

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships
 
3 PM

Running warm up/down 7:35 intensity: (12 @1) + (48 @2) + (6:35 @3) 0.58 mi (12:59 / mi)
ahr:144 max:155

Orienteering race 27:57 intensity: (1 @0) + (30 @2) + (48 @3) + (26:14 @4) + (24 @5) 2.47 mi (11:19 / mi) +3m 11:16 / mi
ahr:166 max:176

Sprint at Casa de Fruta. I enjoyed this course, although it was on the long side. I had to keep reminding myself of the length of the course and to pace myself like a 5K in order to keep from overdoing it.

Long Sprint - Splits

Tuesday Apr 12, 2011 #

6 PM

Running intervals 1:02:22 intensity: (8:56 @0) + (9:30 @1) + (9:14 @2) + (17:50 @3) + (15:47 @4) + (1:05 @5) 4.25 mi (14:40 / mi)
ahr:140 max:227

Sunday Apr 10, 2011 #

10 AM

Orienteering 50:33 intensity: (57 @0) + (1:42 @1) + (8:04 @2) + (23:57 @3) + (15:53 @4) 2.2 mi (23:01 / mi) +200m 17:57 / mi
ahr:147 max:173

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