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Training Log Archive: shanel

In the 7 days ending Oct 19, 2013:

activity # timemileskm+m
  Rogaining1 4:59:21 5.2(57:37) 8.36(35:48) 295
  Orienteering2 2:01:03 5.76(21:00) 9.28(13:03) 355
  Total3 7:00:24 10.96(38:22) 17.64(23:50) 650
  [1-5]3 2:30:21

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SuMoTuWeThFrSa

Saturday Oct 19, 2013 #

Event: WARA 12hr Spring Rogaine
 
9 AM

Rogaining race (Irish Setters) 4:59:21 intensity: (4:29:42 @0) + (29:07 @1) + (32 @2) 8.36 km (35:48 / km) +295m 30:26 / km
ahr:100 max:141 shoes: Salomon XA Pro No.3 Black/Gree

Sunday Oct 13, 2013 #

10 AM

Orienteering race (JFNP) 1:13:32 intensity: (17 @0) + (26 @1) + (11:02 @2) + (17:47 @3) + (27:34 @4) + (16:26 @5) 7.19 km (10:14 / km) +266m 8:38 / km
ahr:164 max:194 shoes: Salomon XA Pro No.3 Black/Gree

Not too much running but Achilles felt fine, only major mistake was drifting a long way right heading for 3. HR was pretty high running downhill near the end, so unfit :(
1 PM

Orienteering (JFNP) 47:31 intensity: (4 @0) + (4:59 @1) + (12:41 @2) + (20:21 @3) + (9:26 @4) 2.09 km (22:47 / km) +89m 18:46 / km
ahr:150 max:175 shoes: Salomon XA Pro No.3 Black/Gree

Control collecting, made to mistake of going direct fro, my 4 back to 3 rather than going out to the track the way I ran it. Had a chat to the guy how was spraying Watsonia then headed into the impenetrable crap. Got more scratched up than I had running.

Expert Short - Splits

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