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Training Log Archive: spinner

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering4 2:58:29 15.35 24.71 194
  Cycling2 2:51:50 53.08(18.5/h) 85.43(29.8/h) 269
  Running2 1:23:40 5.17 8.31 92
  Core Strength1 30:00
  Total9 7:43:59 73.6 118.45 555

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MoTuWeThFrSaSu

Sunday Apr 30, 2017 #

Running warm up/down 30:00 [2]

10 AM

Orienteering 1:01:20 intensity: (10:00 @2) + (31:20 @3) + (20:00 @4) 9.76 km (6:17 / km) +101m 5:59 / km
shoes: Icebug Zeal OLX 2017

Local meet at Bruce Pit. There was a fair bit of scrappy woods and road running.

Had a clean run apart from a small hook on #3, and some wasted time trying to find a good spot to cross the waist-deep ditch to #2.

RouteGadget

Advance - Splits

Saturday Apr 29, 2017 #

5 PM

Orienteering 49:35 [2] 7.12 km (6:58 / km) +67m 6:39 / km
shoes: Icebug Zeal OLX 2017

Training at Timm Dr. North followed by 10Mila viewing at the Teutsch's.

Friday Apr 28, 2017 #

10 AM

Cycling 1:38:30 intensity: (20:00 @1) + (58:30 @2) + (20:00 @3) 48.54 km (29.6 kph) +142m

Thursday Apr 27, 2017 #

6 PM

Orienteering 52:34 intensity: (17:34 @2) + (20:00 @3) + (15:00 @4) 7.83 km (6:43 / km) +26m 6:36 / km

Technical training at the Mlacak centre in Kanata. Did two mass start sprint courses.
7 PM

Orienteering 15:00 [1]

Picking up controls.

Wednesday Apr 26, 2017 #

6 PM

Running 53:40 intensity: (5:00 @1) + (20:00 @2) + (23:40 @3) + (5:00 @4) 8.31 km (6:27 / km) +92m 6:07 / km

OOC running training at Nepean Sportsplex. Ran an O-course that was broken up into intervals, with 1min rest between each interval. Finished with 4 grass loops with 1min rest between each.

Tuesday Apr 25, 2017 #

Core Strength 30:00 [1]

Monday Apr 24, 2017 #

6 PM

Cycling 1:13:20 intensity: (1:00:00 @2) + (13:20 @3) 36.89 km (30.2 kph) +127m

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