Training Log Archive: iansmithIn the 31 days ending Oct 31, 2011:
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Note
weight:80.7kg
Running 14:22 [1] 1.63 km (8:50 / km)
shoes: 201110 Inov-8 Oroc 280
Orienteering race 25:55 [4] 5.13 km (5:03 / km) +2m 5:03 / km
15c shoes: 201110 Inov-8 Oroc 280
Orienteering race 37:29 [4] 5.84 km (6:25 / km) +121m 5:49 / km
16c shoes: 201110 Inov-8 Oroc 280
Orienteering race 12:42 [4] 2.33 km (5:27 / km) +1m 5:26 / km
12c shoes: 201110 Inov-8 Oroc 280
Running warm up/down 7:50 [1] 1.0 km (7:50 / km)
shoes: 201110 Inov-8 Oroc 280
Note
Orienteering race 13:12 [4] 2.58 km (5:07 / km) +34m 4:48 / km
11c shoes: 201006 Inov-8 X-talon 212
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: 201006 Inov-8 X-talon 212
Running 9:47 [1] 0.92 km (10:35 / km) +29m 9:09 / km
0c shoes: 201006 Inov-8 X-talon 212
Orienteering race 1:13:06 [3] 8.84 km (8:16 / km) +223m 7:20 / km
13c shoes: 201006 Inov-8 X-talon 212
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: 201006 Inov-8 X-talon 212
Note
(rest day)
Orienteering 52:40 [3] 4.76 km (11:03 / km) +63m 10:22 / km
13c shoes: 201110 Inov-8 Oroc 280
Biking 26:49 [2] 7.25 km (16.2 kph) +20m
shoes: Trek 7.1 FX
Running 56:38 12.01 km (4:43 / km) +5m 4:42 / km
ahr:159 max:181
Strength training 11:00 [3]
Biking 57:15 22.81 km (23.9 kph) +6m
ahr:140 max:160 shoes: Trek 7.1 FX
Note
Orienteering 55:37 [1] 5.47 km (10:10 / km) +76m 9:31 / km
13c shoes: 201006 Inov-8 X-talon 212
Orienteering 1:15:00 [2] 10.0 km (7:30 / km)
30c shoes: 201006 Inov-8 X-talon 212
Orienteering 2:00:00 [1] 6.0 km (20:00 / km)
19c shoes: 201006 Inov-8 X-talon 212
Orienteering 34:01 [1] 2.94 km (11:35 / km) +54m 10:36 / km
10c
Orienteering 3:26:23 [1] 12.98 km (15:54 / km) +341m 14:03 / km
44c
Orienteering 2:22:35 [1] 11.03 km (12:55 / km) +333m 11:14 / km
44c shoes: 201006 Inov-8 X-talon 212
Running 58:23 10.26 km (5:41 / km) +10m 5:40 / km
ahr:140 max:155 shoes: 201108 Asics GT-2150
Strength training 5:00
ahr:106 max:127
Running 32:00 6.56 km (4:53 / km) +5m 4:52 / km
ahr:152 max:164 weight:83.3kg shoes: 201108 Asics GT-2150
Strength training 3:00 [3]
ahr:121 max:152
Note
Orienteering 30:00 [4] 4.0 km (7:30 / km)
1c shoes: 201006 Inov-8 X-talon 212
Orienteering 1:30:00 [2] 10.0 km (9:00 / km)
7c shoes: 201006 Inov-8 X-talon 212
Strength training 14:00 [5]
Orienteering 3:18:57 [0] 12.83 km (15:30 / km) +502m 12:58 / km
11c shoes: 201006 Inov-8 X-talon 212
Running 40:40 8.24 km (4:56 / km) +7m 4:55 / km
ahr:155 max:174 shoes: 201108 Asics GT-2150
Note
slept:9.0
Running 54:49 10.81 km (5:04 / km) +5m 5:04 / km
ahr:153 max:196 slept:6.5 weight:83.9kg shoes: 201108 Asics GT-2150
Note
Orienteering 1:42:44 11.79 km (8:43 / km) +242m 7:54 / km
ahr:164 max:183 slept:5.0
Orienteering warm up/down 8:31 [1] 1.14 km (7:27 / km)
ahr:140 max:168 shoes: 201006 Inov-8 X-talon 212
Orienteering 1:20:17 10.05 km (7:59 / km) +101m 7:37 / km
ahr:171 max:184 shoes: 201006 Inov-8 X-talon 212
Running 46:38 [1] 8.33 km (5:36 / km) +6m 5:35 / km
ahr:148 max:180 shoes: 201108 Asics GT-2150
Running 31:51 5.47 km (5:50 / km) +3m 5:49 / km
ahr:144 max:167 shoes: 201108 Asics GT-2150
Running 54:49 10.85 km (5:03 / km) +5m 5:02 / km
ahr:162 max:194 weight:83.6kg shoes: 201108 Asics GT-2150
Note
Running 49:26 10.05 km (4:55 / km) +21m 4:52 / km
ahr:165 max:180 weight:83.9kg shoes: 201108 Asics GT-2150
Orienteering 21:35 [4] 3.51 km (6:09 / km) +49m 5:45 / km
shoes: 201004 Inov8 X-Talon 212
Running 45:58 9.19 km (5:00 / km) +5m 4:59 / km
ahr:167 max:177
Even though large tracts of Europe and many old and famous States have fallen or may fall into the grip of the Gestapo and all the odious apparatus of Nazi rule, we shall not flag or fail. We shall go on to the end. We shall fight in France, we shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be. We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender, and if, which I do not for a moment believe, this island or a large part of it were subjugated and starving, then our Empire beyond the seas, armed and guarded by the British Fleet, would carry on the struggle, until, in God's good time, the new world, with all its power and might, steps forth to the rescue and the liberation of the old.