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Training Log Archive: Alex_Z

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Rogain1 3:23:02 14.98(13:33) 24.1(8:25) 37420 /20c100%
  Cross-Country3 2:43:30 17.21(9:30) 27.7(5:54) 77
  Ski Orienteering2 1:30:40 9.31(9:44) 14.98(6:03) 16316 /16c100%
  Skate skiing1 20:43 2.37(8:45) 3.81(5:26) 43
  Total7 7:57:55 43.86(10:54) 70.59(6:46) 65736 /36c100%

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

Event: "Old New Year 2017" Rogaine
 
11 AM

Cross-Country warm up/down 48 [1] 0.13 km (6:09 / km)
ahr:113 max:117

Yasenevo - Park Bittsa, Moscow. Warm up - jogging.
12 PM

Rogain race (Event) 3:23:02 [4] *** 24.1 km (8:25 / km) +374m 7:49 / km
ahr:141 max:162 spiked:20/20c

Yasenevo - Park Bittsa, Moscow. 3-hour single running.
Hard running on deep snow (5-40cm).

3БО_МО - Splits

Saturday Jan 14, 2017 #

Event: Ski Orienteering Championship of Moscow Region
 
11 AM

Skate skiing warm up/down 20:43 [2] 3.81 km (5:26 / km) +43m 5:09 / km
ahr:126 max:144 shoes: MadShus Hyper RPU N10008

Lytkarino - Volkusha, Moscow Region.
Ski Orienteering Championship of Moscow Region. Warm up - skate skiing.
12 PM

Ski Orienteering race (O-event) 41:15 [4] *** 7.15 km (5:46 / km) +79m 5:28 / km
ahr:151 max:163 spiked:8/8c shoes: MadShus Hyper RPU N10008

Lytkarino - Volkusha, Moscow Region. Ski Orienteering Championship of Moscow Region. Marking - H45 - 7,1km - 8 controls - 0:41:15 - 6th place - 13 persons.
1 PM

Ski Orienteering 49:25 [3] ** 7.83 km (6:19 / km) +84m 5:59 / km
ahr:133 max:153 spiked:8/8c shoes: MadShus Hyper RPU N10008

Lytkarino - Volkusha, Moscow Region.
Rerunning the course in a more calm pace.

H45 - Splits

Thursday Jan 12, 2017 #

8 PM

Cross-Country 1:15:18 [3] 12.37 km (6:05 / km) +38m 6:00 / km
ahr:136 max:145 shoes: Mizuno Wave Ride 19

City park Kuskovo, Moscow. Jogging in free pace. Snow shower, fresh snow - 5-10cm deep.

Monday Jan 9, 2017 #

8 PM

Cross-Country 1:27:24 [3] 15.2 km (5:45 / km) +39m 5:41 / km
ahr:138 max:145 shoes: Mizuno Wave Ride 19

City park Kuskovo, Moscow. Jogging in free pace. Frosty, -18C.

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