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Training Log Archive: spinner

In the 1 days ending Mar 29, 2015:

activity # timemileskm+m
  Orienteering1 39:02 3.04(12:51) 4.89(7:59) 191
  Running2 25:00
  Total2 1:04:02 3.04 4.89 191

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Su

Sunday Mar 29, 2015 #

10 AM

Orienteering race 39:02 intensity: (12:12 @1) + (10:00 @2) + (11:06 @3) + (5:26 @4) + (18 @5) 4.89 km (7:59 / km) +191m 6:41 / km
ahr:146 max:187 shoes: Inov-8 X-Talon 212 2014

US champs middle at Carter Caves States Park. not a very technical course. first half was in bland hillside, so it was just compass. second half was more interesting as it went around the cliffs but was still simple navigation. made a hook on 12 and a 1min mistake on 13 but the rest was clean. legs were dead from yesterday so climbing the hills in the end were very slow.

Running warm up/down 20:00 [2]

11 AM

Running warm up/down 5:00 [1]


Middle - 11 M-20 12 Blue - Splits

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