Training Log Archive: Mr WonderfulIn the 30 days ending Sep 30, 2012:
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Biking 1:09:45 [0] 5.5 mi (4.7 mph) +11m
Orienteering 1:17:21 [3] *** 6.7 km (11:33 / km) +161m 10:18 / km
spiked:8/13c shoes: INOV8 285
Orienteering race 11:12 [3] * 1.5 km (7:28 / km) +11m 7:12 / km
spiked:3/3c slept:4.5 weight:202lbs shoes: Brooks Cascadia
Biking race 44:17 [3] * 16.0 km (21.7 kph) +142m
spiked:3/3c shoes: Jamis Dragon Sport 29er
Canoeing race 1:03:09 [3] * 6.8 km (9:17 / km)
spiked:6/6c shoes: Pirate Canoe
Orienteering race 1:57:25 [3] ** 8.7 km (13:30 / km) +180m 12:14 / km
spiked:7/8c shoes: Brooks Cascadia
Biking race 51:09 [3] * 18.3 km (21.5 kph)
spiked:2/3c shoes: Jamis Dragon Sport 29er
Note
(rest day)
Biking (Dirt Road) 1:47:07 26.86 mi (15.0 mph) +102m
ahr:136 max:163 shoes: Jamis Dragon Sport 29er
Weights 30:00 [1]
shoes: Barefoot
Walking 1:04:57 5.03 mi (12:55 / mi) +3m 12:53 / mi
ahr:115 max:150 shoes: Brooks Ghost Blue
Biking (Mostly paved) 1:53:26 29.23 mi (15.5 mph) +136m
ahr:138 max:168 shoes: Jamis Dragon Sport 29er
Walking (Trails) 1:06:08 5.1 mi (12:59 / mi) +75m 12:25 / mi
ahr:134 max:168 shoes: Brooks Ghost Blue
Biking (Mix) 3:40:49 47.21 mi (12.8 mph) +382m
ahr:134 max:168 slept:5.5 shoes: Jamis Dragon Sport 29er
Walking 55:57 4.02 mi (13:55 / mi) +4m 13:52 / mi
ahr:111 max:157 shoes: Brooks Ghost Blue
Biking (Mix) 1:32:17 22.69 mi (14.8 mph) +113m
ahr:140 max:169 slept:5.5 shoes: Jamis Dragon Sport 29er
Walking (Paved) 51:53 4.0 mi (12:59 / mi) +4m 12:57 / mi
ahr:113 max:155 shoes: Brooks Ghost Blue
Biking (Paved / Dirt) 46:55 9.46 mi (12.1 mph) +4m
ahr:122 max:150 slept:7.0 weight:202lbs shoes: Old Red Schwinn Rocket
Walking (Trails) 1:14:05 4.92 mi (15:03 / mi) +121m 13:59 / mi
ahr:128 max:160 shoes: Brooks Ghost Blue
Biking (Mix) 2:27:24 30.89 mi (12.6 mph) +164m
ahr:130 max:166 slept:7.0 shoes: Jamis Dragon Sport 29er
Orienteering (Trainer) 2:00:00 [1] ** 4.1 km (29:16 / km)
spiked:8/8c slept:7.0 shoes: Brooks Cascadia
Note
Walking 56:53 4.09 mi (13:53 / mi) +3m 13:52 / mi
ahr:106 max:144 slept:8.5 shoes: Brooks Ghost Blue
Walking 50:10 3.54 mi (14:09 / mi) +2m 14:08 / mi
ahr:117 max:164 slept:9.0 shoes: Brooks Ghost Blue
Canoeing race 4:05:00 [3] * 21.0 mi (11:40 / mi)
spiked:1/1c
Biking (Bike walking) 4:15:00 [3] *** 14.0 mi (3.3 mph)
spiked:3/4c shoes: Jamis Dragon Sport 29er
Orienteering race 2:48:00 [3] *** 12.0 mi (14:00 / mi)
spiked:0/4c shoes: INOV8 285
Orienteering race (Adventure Race) 3:49:00 [3] *** 8.0 mi (28:37 / mi)
spiked:4/5c shoes: Brooks Cascadia
Biking race (Gravel Road / Two Track) 5:20:00 [3] * 31.0 mi (5.8 mph)
spiked:5/5c shoes: Jamis Dragon Sport 29er
Orienteering race 5:01:00 [3] ** 10.0 mi (30:06 / mi)
spiked:3/5c shoes: Brooks Cascadia
Note
(rest day)
Walking 56:05 4.09 mi (13:42 / mi) +3m 13:40 / mi
ahr:117 max:152 shoes: Brooks Ghost Blue
Biking (Mix) 2:26:03 33.2 mi (13.6 mph) +221m
ahr:138 max:176 shoes: Jamis Dragon Sport 29er