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Training Log Archive: spinner

In the 7 days ending Sep 20, 2015:

activity # timemileskm+m
  Running4 2:43:36 15.03 24.2 69
  Cycling2 1:12:19 20.07(16.7/h) 32.3(26.8/h) 95
  Orienteering1 52:57 5.03(10:31) 8.1(6:32) 35
  Strength 1 30:00
  Core Strength1 10:00
  Total9 5:28:52 40.14 64.6 199

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MoTuWeThFrSaSu

Sunday Sep 20, 2015 #

10 AM

Running warm up/down 15:00 [2]

11 AM

Orienteering race 52:57 intensity: (19:41 @3) + (29:49 @4) + (3:27 @5) 8.1 km (6:32 / km) +35m 6:24 / km
ahr:176 max:190 shoes: Icebug Spirit5 OLX

Sunday meet at March Highlands. Had a decent run. no real mistakes other then a few hesitations. flow through the controls could have been better.

Long Advanced - Splits

Thursday Sep 17, 2015 #

Strength 30:00 [3]

First loggersports practice. did a bunch of sawin' and choppin'.

Wednesday Sep 16, 2015 #

6 PM

Running 55:55 intensity: (56 @1) + (11:09 @2) + (27:39 @3) + (7:12 @4) + (8:59 @5) 9.42 km (5:56 / km) +42m 5:48 / km
ahr:170 max:194 shoes: Saucony Fastwitch 6

Ran down to the riverfront Trail then did 3x1km with 3:30min rest between each. It was rough.

3:25
3:23
3:31

Tuesday Sep 15, 2015 #

7 AM

Cycling 35:57 intensity: (11 @1) + (8:35 @2) + (26:39 @3) + (32 @4) 16.1 km (26.9 kph) +78m
ahr:163 max:175

Biking to Forest Lea.
8 AM

Running 55:11 intensity: (5:28 @1) + (37:21 @2) + (12:22 @3) 7.51 km (7:21 / km) +23m 7:14 / km
ahr:153 max:166 shoes: Icebug Acceleritas2

Exploring part of the Forest Lea cross country ski area. lots of trails, single track MTB and otherwise. Forest looks nice but not super feature-rich.
9 AM

Cycling 36:22 intensity: (1:55 @1) + (19:20 @2) + (14:13 @3) + (54 @4) 16.2 km (26.7 kph) +17m
ahr:157 max:177

Biking Back.

Monday Sep 14, 2015 #

7 AM

Core Strength 10:00 [2]

8 AM

Running 37:30 intensity: (1:08 @1) + (8:09 @2) + (28:13 @3) 7.26 km (5:10 / km) +4m 5:09 / km
ahr:161 max:168 shoes: Asics GEL-FujiRacer 3

East along the railway bed to the bridge and back.

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