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Training Log: acjospe

In the last 7 days:

activity # timemileskm+m
  Running6 4:48:56 28.5(10:08) 45.86(6:18) 318
  Orienteering3 2:25:43 9.2(15:50) 14.81(9:50) 46326 /55c47%
  Cycling5 2:09:00
  Core Strength2 1:03:01
  Yoga/Stretching/PT3 30:00
  Spenst1 7:38 0.44(17:30) 0.7(10:52) 2
  Armchair o'2 31
  Total13 11:04:49 38.14 61.38 78326 /55c47%
  [1-5]11 10:32:00
averages - sleep:8.3 weight:123lbs
«
2:36
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ThFrSaSuMoTuWe

Wednesday Jul 27 #

7 AM

Cycling 22:00 [1]
slept:8.5

Tuesday Jul 26 #

6 AM

Running warm up/down 21:46 1.68 mi (12:57 / mi) +20m 12:30 / mi
ahr:138 max:158 shoes: X-Talon 225

Orienteering 46:04 5.7 km (8:05 / km) +186m 6:57 / km
ahr:166 max:182 spiked:9/18c shoes: X-Talon 225

Monday Jul 25 #

Note

Armchair o' 25 [1]

8 AM

Running 32:18 3.1 mi (10:25 / mi) +29m 10:07 / mi
ahr:143 max:162 slept:8.0 weight:123lbs shoes: X-Talon 225

Core Strength 25:00 [1]

6 PM

Orienteering 1:04:01 *** 5.3 km (12:04 / km) +182m 10:18 / km
ahr:138 max:166 14c shoes: X-Talon 225

7 PM

Cycling 25:00 [1]

9 PM

Yoga/Stretching/PT 10:00 [0]

Sunday Jul 24 #

8 AM

Running 18:39 2.06 mi (9:03 / mi) +5m 8:59 / mi
ahr:147 max:160 shoes: Road-X233

Spenst 7:38 0.44 mi (17:30 / mi) +2m 17:15 / mi
ahr:150 max:168 shoes: Road-X233

Running race 20:16 5.0 km (4:03 / km) +7m 4:02 / km
ahr:178 max:185 shoes: Road-X233

Running 10:43 0.93 mi (11:31 / mi) +7m 11:15 / mi
ahr:151 max:161 shoes: Road-X233

Yoga/Stretching/PT 10:00 [0]

Saturday Jul 23 #

6 AM

Running 1:59:12 12.23 mi (9:45 / mi) +97m 9:31 / mi
shoes: TrailUltra270

Friday Jul 22 #

6 AM

Orienteering 35:38 2.37 mi (15:02 / mi) +96m 13:22 / mi
spiked:17/23c shoes: XTalon212-2014

Running warm up/down 11:46 [1] 0.8 mi (14:43 / mi) +33m 13:03 / mi
ahr:144 shoes: XTalon212-2014

Cycling 35:00 [1]

Armchair o' 6 [1]

Thursday Jul 21 #

Cycling 22:00 [1]

4 PM

Cycling 25:00 [1]

Running 54:16 [1] 4.59 mi (11:49 / mi) +120m 10:56 / mi
shoes: Terraclaws

Core Strength 38:01 [1]

10 PM

Yoga/Stretching/PT 10:00 [0]

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Injuries

L Lower LegAchilles Tendonitis376+days
R ArmOther2,917+days
complete history

Training Targets

Jun 18 – Aug 7 (51d)
June 18 through WOC pre-taper. Still plenty of low-hanging fruit, that I intend to gobble up!
Total [1-5]84:00:00300mi
actual:63:27:0875%224.6mi74%
projected:80:54:0696%286.4mi95%
Armchair o' 7:00
actual:4:4868%
projected:6:0787%
Orienteering 15:00:00500c
actual:15:23:51102%374c74%
projected:19:37:55130%477c95%
Core Strength 7:00:00
actual:5:18:0175%
projected:6:45:2896%
Spenst 1:35:00
actual:1:06:3170%
projected:1:24:4989%
Yoga/Stretching/PT 7:00:00
actual:3:54:0055%
projected:4:58:2171%

Jan 2 – Dec 31 (365d)
Orienteering 200:00:002000c
actual:72:14:4336%1529c76%
projected:126:46:3663%2683c134%
Total [1-5]550:00:00
actual:312:50:3956%
projected:548:58:5399%

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