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Training Log Archive: spinner

In the 1 days ending Aug 12, 2012:

activity # timemileskm+m
  Orienteering1 1:33:08 5.91(15:46) 9.51(9:48) 151
  Running1 9:39 0.45(21:15) 0.73(13:12) 24
  Total1 1:42:47 6.36(16:10) 10.24(10:02) 175

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Su

Sunday Aug 12, 2012 #

11 AM

Running warm up/down 9:39 intensity: (4:33 @1) + (5:06 @2) 0.73 km (13:12 / km) +24m 11:20 / km
ahr:135 max:163

Orienteering 1:33:08 intensity: (2:40 @1) + (55:35 @2) + (33:47 @3) + (1:06 @4) 9.51 km (9:48 / km) +151m 9:05 / km
ahr:158 max:180

Training at Mono Cliffs Provincial Park. I ran part of the M21 course from the Ontario orienteering champs in 2009. There was a lot of open field running in tall grass which was brutally slow, but is good practice for the COCs I guess.

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