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Training Log Archive: tnipen

In the 7 days ending May 10, 2013:

activity	#	time	miles		km		+m	load
Running	4	2:24:19	17.29	(8:21)	27.83	(5:11)		28.9
Orienteering	3	1:56:59	10.81	(10:49)	17.4	(6:43)	450	63.7
Trail running	1	1:07:20	8.08	(8:20)	13.0	(5:11)		13.5
Intervals	1	12:40	2.49	(5:06)	4.0	(3:10)		12.7
Total	6	5:41:18	38.67	(8:50)	62.23	(5:29)	450	118.7

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Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

3 PM

Orienteering race 15:45 [4] 2.9 km (5:26 / km) +50m 5:00 / km
shoes: NC XC 2012

US Orienteering Champs in Lake George, NY. Forest sprint. Open forest in a campground like area. Started out well, but the navigation felt rusty. Ran too much without checking compass and made a few 20s mistakes. Tripple-tied for 7th, about 30s behind Eric K.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: NC XC 2012

Sprint Blue - Splits

Wednesday May 8, 2013 #

7 PM

Orienteering 26:34 [4] 5.0 km (5:19 / km)
shoes: Asics Nimbus 2011

WET at Jericho. Regular course, with a memory o-section at control 9. Decent legs, 12 seconds behind Gilles.

Running warm up/down 15:00 [2] 3.0 mi (5:00 / mi)
shoes: Asics Nimbus 2011

From home to WET.

Tuesday May 7, 2013 #

7 PM

Intervals 12:40 [5] 4.0 km (3:10 / km)
shoes: Hyperspeed 4

5x800 on the track with Louise. Average around 2:32. Decent times, given that I was by myself.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: DS Trainers

Monday May 6, 2013 #

7 PM

Trail running 1:07:20 [2] 13.0 km (5:11 / km)
shoes: DS Trainers

Clubrun with John in PS park. Louise went for a bike ride. Salish, Spanish, Blanca, 16th, Sasamat, St. George's.

Sunday May 5, 2013 #

2 PM

Running 59:19 [2] 12.0 km (4:57 / km)
shoes: La Sportiva 2012

Saturday May 4, 2013 #

11 AM

Orienteering 1:14:40 [3] 9.5 km (7:52 / km) +400m 6:30 / km
shoes: La Sportiva 2012

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