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Training Log: CHARLIE-B

In the last 7 days:

activity # timemileskm+mload
  Running3 2:57:05 19.88(8:55) 31.99(5:32) 25270.4
  Stationary bike3 1:35:00 23.41(4:03) 37.67(2:31)32.0
  Walking2 54:00 2.88(18:45) 4.63(11:39) 975.5
  Orienteering1 53:48 3.65(14:45) 5.87(9:10) 11727.5
  Core1 7:004.2
  Total7 6:26:53 49.81 80.17 466139.6
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Tuesday Dec 18 #

7 AM

Running warm up/down 17:57 intensity: (2:30 @1) + (5:50 @2) + (6:22 @3) + (1:22 @4) + (1:53 @5) 3.31 km (5:26 / km) +41m 5:07 / km
ahr:135 max:169 shoes: Red Clifton 4

Running intervals 36:05 intensity: (15:09 @1) + (3:01 @2) + (5:12 @3) + (12:43 @4) 5.61 km (6:26 / km) +19m 6:20 / km
ahr:129 max:158 shoes: Red Clifton 4

Running warm up/down 8:04 intensity: (5:19 @2) + (2:45 @3) 1.73 km (4:39 / km) +17m 4:26 / km
ahr:131 max:143 shoes: Red Clifton 4

Monday Dec 17 #

Stationary bike (Easy) 30:00 [3] 6.79 mi (4:25 / mi)

Sunday Dec 16 #

Event: GAOC Local Meet :: Moore's Bridge Park
 
1 PM

Orienteering race 53:48 intensity: (1:12 @1) + (1:36 @2) + (11:55 @3) + (38:51 @4) + (14 @5) 5.87 km (9:10 / km) +117m 8:20 / km
ahr:152 max:165 shoes: Red VJ’s

Walking 16:13 intensity: (15:16 @1) + (57 @2) 1.17 km (13:50 / km) +30m 12:17 / km
ahr:103 max:124 shoes: Red VJ’s

6 PM

Running long 52:08 intensity: (58 @1) + (4:56 @2) + (16:30 @3) + (29:44 @4) 9.5 km (5:29 / km) +105m 5:12 / km
ahr:148 max:159 shoes: Red Clifton 4

Friday Dec 14 #

Stationary bike 35:00 [3] 8.8 mi (3:59 / mi)

Easy. 46 pull ups.

Thursday Dec 13 #

7 AM

Running warm up/down 10:21 [3] 2.02 km (5:08 / km) +39m 4:41 / km
shoes: Red Clifton 4

Running tempo 39:17 intensity: (25 @1) + (30 @2) + (4:41 @3) + (33:41 @4) 8.0 km (4:55 / km) +22m 4:51 / km
ahr:156 max:163 shoes: Red Clifton 4

Running warm up/down 13:13 intensity: (3:31 @1) + (5:44 @2) + (3:58 @3) 1.82 km (7:16 / km) +10m 7:05 / km
ahr:128 max:147 shoes: Red Clifton 4

Walking 37:47 [1] 3.46 km (10:55 / km) +67m 9:57 / km
ahr:91 max:113 shoes: Red Clifton 4

Wednesday Dec 12 #

Core 7:00 [4]

Stationary bike warm up/down 10:00 [2] 1.8 mi (5:33 / mi)

Stationary bike intervals (5(1H1E)) 10:00 [5] 4.22 mi (2:22 / mi)

Stationary bike warm up/down 10:00 [2] 1.8 mi (5:33 / mi)

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