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Training Log Archive: jima

In the 1 days ending Apr 26, 2015:

activity # timemileskm+m
  Orienteering2 1:24:07 3.83(21:59) 6.16(13:40) 85
  Mtn Bike1 20:46 2.67(7:46) 4.3(4:50) 52
  Run1 8:15 0.5(16:28) 0.81(10:14) 22
  Total2 1:53:08 7.0(16:10) 11.26(10:03) 159
  [1-5]2 1:18:36

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Su

Sunday Apr 26, 2015 #

12 PM

Run warm up/down 8:15 intensity: (2:48 @0) + (1:56 @1) + (3:31 @2) 0.81 km (10:14 / km) +22m 9:00 / km
ahr:119 max:136 shoes: Inov8 X-Talon 212s

Jog to the remote start

Orienteering race 40:00 intensity: (1 @0) + (33 @1) + (8:50 @2) + (29:11 @3) + (1:25 @4) 3.76 km (10:39 / km) +50m 9:59 / km
ahr:145 max:157 shoes: Inov8 X-Talon 212s

Fairly clean run - given that I put out about half of the controls.
Still a bit of a challenge
2 PM

Mtn Bike 20:46 intensity: (46 @0) + (11:00 @1) + (9:00 @2) 4.3 km (4:50 / km) +52m 4:33 / km
ahr:127 max:139

Ride up to the remote controls for pickup and back.

Lost the nut from my front axle quick release at some point - hobbled back OK

Orienteering 44:07 intensity: (30:57 @0) + (13:10 @1) 2.4 km (18:22 / km) +35m 17:08 / km
ahr:110 max:127 shoes: Inov8 X-Talon 212s

Control pickup - south most - a glorious day in the woods.

Knee seems to be holding up pretty well, and PF is tolerable.

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