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Training Log Archive: sberg

In the 7 days ending Nov 3, 2013:

activity # timemileskm+m
  Orienteering2 3:01:12 7.45(24:20) 11.98(15:07) 44
  Running2 2:03:08 10.13(12:10) 16.3(7:33) 20
  Total4 5:04:20 17.57(17:19) 28.28(10:46) 64
  [1-5]4 5:04:13

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MoTuWeThFrSaSu

Sunday Nov 3, 2013 #

9 AM

Orienteering 1:21:04 intensity: (1 @0) + (5:06 @1) + (54:07 @2) + (19:50 @3) + (2:00 @4) *** 5.32 km (15:14 / km) +25m 14:53 / km
ahr:113 max:147

Terrain checking on the North Carp ridge. Some sweet terrain.

Saturday Nov 2, 2013 #

1 PM

Orienteering 1:40:08 intensity: (21 @1) + (53:32 @2) + (43:00 @3) + (2:28 @4) + (47 @5) *** 6.66 km (15:01 / km) +19m 14:49 / km
ahr:119 max:161

Terrain check for NAOC2014 on Carp Ridge. Looking very good!
7 PM

Note

Halloween-O at Walter Baker Park,
here are some photos.
<https://picasaweb.google.com/104129833890708912595...>

Friday Nov 1, 2013 #

12 PM

Running 45:00 [3] 6.0 km (7:30 / km)

Run at lunch time, along bike trail at work towards Timm and Corkstown Rd. Tired legs from Wednesday on the way out and head wind, the return went faster. Very windy!
C • Excellent 1

Wednesday Oct 30, 2013 #

6 PM

Running 1:18:08 intensity: (6 @0) + (8:02 @1) + (9:41 @2) + (9:43 @3) + (21:44 @4) + (28:52 @5) 10.3 km (7:35 / km) +20m 7:31 / km
ahr:138 max:190 shoes: ASIC Gel cumulus 13

Francis training. intervals at the Woodroffe HS track.

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