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Training Log: Psuba

In the last 7 days:

activity # timemileskm+m
  Cycling7 2:58:52 26.75(9.0/h) 43.05(14.4/h) 84
  Running3 2:48:09 14.43 23.23 146
  Orienteering1 1:36:52 7.86(12:20) 12.65(7:40) 40218 /18c100%
  Total10 7:23:53 49.04 78.92 63118 /18c100%
  [1-5]10 7:15:53
«
2:22
0:00
WeThFrSaSuMoTu

Monday Mar 27 #

3 PM

Running 45:29 intensity: (7:59 @0) + (25:08 @1) + (10:52 @2) + (1:30 @3)
ahr:103 max:143

Running 8:17 intensity: (5 @1) + (8 @2) + (1:58 @3) + (5:38 @4) + (28 @5) 1.68 km (4:56 / km) +23m 4:37 / km
ahr:152 max:167

Running 25:23 intensity: (2:27 @1) + (3:38 @2) + (9:24 @3) + (7:45 @4) + (2:09 @5) 2.32 km (10:57 / km) +77m 9:24 / km
ahr:139 max:174

Saturday Mar 25 #

11 AM

Running warm up/down 5:51 intensity: (1 @0) + (16 @1) + (21 @2) + (2:18 @3) + (2:55 @4) 1.16 km (5:02 / km)
ahr:144 max:161 shoes: VJ iRock 2016

Orienteering race 1:36:52 intensity: (4 @1) + (6 @2) + (3:51 @3) + (1:06:51 @4) + (26:00 @5) *** 12.65 km (7:40 / km) +402m 6:37 / km
ahr:161 max:175 spiked:18/18c shoes: VJ iRock 2016

Friday Mar 24 #

8 AM

Cycling (Commute) 13:34 [3] 3.42 km (15.1 kph) +3m

To work
5 PM

Cycling (Commute) 23:36 [2] 6.29 km (16.0 kph) +18m

To work

Cycling (Commute) 21:13 [2] 5.0 km (14.1 kph) +5m

To home

Thursday Mar 23 #

8 AM

Running tempo 1:23:09 intensity: (11 @1) + (2:04 @2) + (4:31 @3) + (33:58 @4) + (42:25 @5) 18.07 km (4:36 / km) +46m 4:33 / km
ahr:162 max:173

Margaret island tempo training.
warmup + 6.5k @ approx. 4:10 pace, 5 min recovery, 6.5k similar effort.
12 PM

Cycling (Commute) 21:40 [2] 5.08 km (14.1 kph) +21m

To hospital

Cycling (Commute) 24:52 [2] 6.12 km (14.8 kph) +2m

To work
6 PM

Cycling (Commute) 12:53 [2] 2.94 km (13.7 kph) +4m

To home

Wednesday Mar 22 #

8 AM

Cycling (Commute) 14:23 [3] 3.42 km (14.3 kph) +2m

To work
4 PM

Cycling (Commute) 27:36 [3] 6.3 km (13.7 kph) +21m

To hospital
6 PM

Cycling (Commute) 19:05 [2] 4.48 km (14.1 kph) +6m

To home

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