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Training Log Archive: dkonotopetz

In the 7 days ending Oct 9, 2010:

activity # timemileskm+m
  Running7 4:15:53 33.08(7:44) 53.23(4:48) 37
  Orienteering3 2:26:39 11.12(13:11) 17.9(8:12) 38042 /51c82%
  Cycling4 1:15:48 18.97(4:00) 30.53(2:29)
  Inline Skating1 1:05:01 15.53(4:11) 25.0(2:36)
  Core1 3:30
  Total14 9:06:51 78.7 126.66 41742 /51c82%

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SuMoTuWeThFrSa

Saturday Oct 9, 2010 #

11 AM

Running warm up/down 9:00 [2] 1.7 km (5:18 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 18:56 [5] *** 2.2 km (8:36 / km) +130m 6:39 / km
spiked:13/16c shoes: LaSportiva Crosslite 2010

GLOF Sprint (WRE), Canterbury Hills, Hamilton, ON.
4 PM

Running warm up/down 5:00 [2] *** 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 49:43 [5] *** 4.7 km (10:35 / km) +250m 8:21 / km
spiked:14/18c shoes: LaSportiva Crosslite 2010

GLOF Middle, Sulphur Springs, Hamilton, ON.

Thursday Oct 7, 2010 #

12 PM

Cycling 23:22 [3] 9.58 km (2:26 / km)

Clifton St., Portage Ave. to the U of W, Portage Ave., Donald St., Broadway Ave. and Balmoral St.

Wednesday Oct 6, 2010 #

1 PM

Cycling 11:45 [3] 4.7 km (2:30 / km)
shoes: Asics Gel-Speedstar 4 2009

To the U of W and back.
6 PM

Running long 2:28:19 [4] 32.77 km (4:32 / km) +34m 4:30 / km
shoes: Asics Gel-Speedstar 4 2009

Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St.Mary's Ave., Rosewarne Ave., Dunkirk Dr., St. Vital Rd., River Rd., Bishop Grandin Blvd., Pembina Hwy., University Cr., Chancellor Matheson Rd., around the University of Manitoba track, Chancellor Matheson Rd., University Cr., Pembina Hwy., Crescent Dr., Crane Ave., South Dr., North Dr., Oakenwald Ave., Wicklow St., Point Rd., Pembina Hwy. and Stafford St.

Tuesday Oct 5, 2010 #

Cycling 28:10 [3] 11.55 km (2:26 / km)

To the U of W, Osborne St., Pembina Hwy., Grant Ave. to Grant Park Shopping Centre and back down Harrow St.
7 AM

Running 14:37 [1] 2.57 km (5:41 / km) +3m 5:39 / km
shoes: Asics Gel-Nimbus 11 2009

To DMCI.
8 AM

Running warm up/down 5:54 [1] 1.0 km (5:54 / km)
shoes: Asics Gel-Nimbus 11 2009

Warm-up.

Running 17:16 [3] 3.77 km (4:35 / km)
shoes: Asics Gel-Nimbus 11 2009

Alverstone St., St. Matthews Ave., Goulding St., 3/4 around the Cindy Klassen track, Sargent Park Pl. and Wellington Ave.

Running 14:03 [1] 2.57 km (5:28 / km)
shoes: Asics Gel-Nimbus 11 2009

Back from DMCI.

Monday Oct 4, 2010 #

8 AM

Running intervals 31:44 [3] 6.0 km (5:17 / km)
shoes: Asics Gel-Nimbus 11 2009

9 AM

Core 3:30 [1]

1 PM

Cycling 12:31 [2] 4.7 km (2:40 / km)

To the U of W and back.
6 PM

Inline Skating 1:05:01 [2] 25.0 km (2:36 / km)

Sunday Oct 3, 2010 #

10 AM

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.
11 AM

Orienteering race 1:18:00 [5] *** 11.0 km (7:05 / km)
spiked:15/17c shoes: LaSportiva Crosslite 2010

MOC Long at Hog's Back. Another beautiful weekend, +10/12/14 during the race and +21 by 3:00 pm.!

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