Training Log Archive: iansmithIn the 30 days ending Jun 30, 2012:
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Hiking 1:30:00 [1] 22.5 km (4:00 / km)
Running 39:05 7.24 km (5:24 / km) +5m 5:23 / km
ahr:150 max:182 shoes: 201108 Asics GT-2150
Note
slept:8.0
Note
Note
slept:5.5
Canoeing 2:06:50 [3] 16.0 km (7:56 / km) +9m 7:54 / km
19c shoes: 201104 NB 759
Orienteering 1:15:00 [2] 6.4 km (11:43 / km) +200m 10:08 / km
27c shoes: 201110 Inov-8 X-Talon 212
Orienteering 20:42 [4] *** 4.48 km (4:37 / km) +2m 4:37 / km
22c shoes: 201104 Mizuno Waverider 14
Orienteering 20:04 [3] 4.21 km (4:46 / km) +3m 4:45 / km
12c shoes: 201104 Mizuno Waverider 14
Orienteering 11:53 [5] 2.28 km (5:13 / km) +64m 4:35 / km
17c shoes: 201104 Mizuno Waverider 14
Orienteering 10:51 [5] 2.32 km (4:41 / km) +15m 4:32 / km
17c shoes: 201104 Mizuno Waverider 14
Note
slept:9.0 (rest day)
Note
slept:7.0 (sick) (rest day)
Note
slept:6.5 (sick) (rest day)
Canoeing (Kayaking) 45:00 [1] 6.4 km (7:02 / km)
Orienteering 57:57 5.58 km (10:23 / km) +168m 9:01 / km
ahr:139 max:175 19c
Orienteering 32:00 4.0 km (8:00 / km) +92m 7:10 / km
ahr:154 max:182 17c
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: 201206 Inov-8 X-talon 212
Orienteering 10:30 [4] 2.04 km (5:09 / km)
6c shoes: 201206 Inov-8 X-talon 212
Orienteering 11:00 [4] 2.4 km (4:35 / km)
9c shoes: 201206 Inov-8 X-talon 212
Orienteering 17:00 [3] 3.1 km (5:29 / km)
14c shoes: 201206 Inov-8 X-talon 212
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: 201206 Inov-8 X-talon 212
Orienteering 7:24 [2] 1.0 km (7:24 / km)
10c shoes: 201206 Inov-8 X-talon 212
Orienteering 9:00 [2] 1.5 km (6:00 / km)
8c shoes: 201206 Inov-8 X-talon 212
Note
(sick)
Note
Note
Running 44:27 7.46 km (5:58 / km) +30m 5:51 / km
ahr:150 max:169 (sick) shoes: 201104 Mizuno Waverider 14
Note
(sick) (rest day)
Note
slept:8.0 (sick) (rest day)
Running 1:13:50 12.12 km (6:05 / km) +632m 4:50 / km
slept:6.0 shoes: 201110 Inov-8 Oroc 280
Split | Ali | Ian | Notes |
Start to first road crossing | 21:59 | 22:35 | Running with Giacomo, holding back a little |
Road to halfway | 12:38 | 13:20 | I was pushing hard; hard to believe I was 5% back. Mostly ahead of Giacomo on this leg. |
Halfway to Road | 14:29 | 15:25 | With Giacomo, still running hard. 6% back. |
Road to finish | 18:54 | 22:31 | Completely spent, just a struggle to the end. Took the big downhill gingerly |
Orienteering 20:00 [1] *** 3.0 km (6:40 / km)
2c shoes: 201110 Inov-8 X-Talon 212
Canoeing 1:30:00 [1] 13.25 km (6:48 / km) +122m 6:30 / km
shoes: 201104 NB 759
Orienteering 1:00:00 [1] 9.43 km (6:22 / km) +127m 5:58 / km
slept:5.0 shoes: 201110 Inov-8 Oroc 280
Orienteering 19:39 [3] 2.83 km (6:57 / km) +96m 5:56 / km
12c slept:5.0 shoes: 201110 Inov-8 Oroc 280
Running 8:00 [1] *** 1.0 km (8:00 / km)
2c shoes: 201110 Inov-8 Oroc 280
Running 49:11 8.9 km (5:32 / km) +80m 5:17 / km
ahr:159 max:194 shoes: 201108 Asics GT-2150
Running 49:58 9.49 km (5:16 / km) +52m 5:08 / km
ahr:155 shoes: 201104 Mizuno Waverider 14
Running 22:55 [1] 3.83 km (5:59 / km) +28m 5:46 / km
shoes: 201108 Asics GT-2150
ARDF 1:12:10 [3] 9.08 km (7:57 / km) +359m 6:38 / km
shoes: 201110 Inov-8 X-Talon 212
Note
Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 X-Talon 212
ARDF 2:44:12 [3] 15.0 km (10:57 / km) +364m 9:46 / km
shoes: 201110 Inov-8 X-Talon 212
Note
(rest day)