Training Log Archive: kEElyIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||||
Wednesday Nov 30, 2011 #
running long 1:28:00 [3] 20.0 km (4:24 / km)
weight:75.4kg shoes: Asics Nimbus 13
Tuesday Nov 29, 2011 #
running 35:00 [3] 7.0 km (5:00 / km)
weight:75.5kg
running warm up/down 48:00 [3] 10.0 km (4:48 / km)
shoes: Nike Vomero 6
running intervals 20:00 [5] 5.0 km (4:00 / km)
core & stretching 15:00 [3]
Monday Nov 28, 2011 #
running (recovery) 55:00 [3] 12.0 km (4:35 / km)
weight:75.6kg shoes: Nike Vomero 6
Barefeet running 15:00 [3] 3.0 km (5:00 / km)
Sunday Nov 27, 2011 #
running long 1:48:00 [3] 26.0 km (4:09 / km)
weight:76.3kg shoes: Asics Nimbus 13
Saturday Nov 26, 2011 #
running warm up/down 25:00 [3] 5.0 km (5:00 / km)
running tempo 4:16 [4] 1.5 km (2:51 / km)
orienteering tempo 36:30 [4] 8.3 km (4:24 / km)
Friday Nov 25, 2011 #
swimming 40:00 [3]
(rest day)
Thursday Nov 24, 2011 #
running warm up/down 50:00 [3] 10.0 km (5:00 / km)
running race 15:25 [5] 5.0 km (3:05 / km)
weight:76.3kg
Wednesday Nov 23, 2011 #
running 47:00 [3] 10.0 km (4:42 / km)
weight:75.8kg
Tuesday Nov 22, 2011 #
running 24:00 [3] 5.0 km (4:48 / km)
weight:77.3kg
running warm up/down 20:00 [3] 4.0 km (5:00 / km)
running intervals 6:00 [3] 2.0 km (3:00 / km)
Monday Nov 21, 2011 #
running 45:00 [3] 10.0 km (4:30 / km)
Sunday Nov 20, 2011 #
running long 1:29:00 [3] 21.0 km (4:14 / km)
Saturday Nov 19, 2011 #
running warm up/down 50:00 [3] 10.0 km (5:00 / km)
running race 9:03 [5] 3.0 km (3:01 / km)
orienteering race 36:22 [4] 7.0 km (5:12 / km)
ahr:165 max:178 weight:76.8kg
Friday Nov 18, 2011 #
running (Morning run) 32:00 [3] 7.0 km (4:34 / km)
weight:76.5kg
Barefeet running 15:00 [3] 3.0 km (5:00 / km)
Thursday Nov 17, 2011 #
running warm up/down 1:05:00 [3] 13.0 km (5:00 / km)
running intervals 12:00 [5] 3.0 km (4:00 / km)
weight:77kg
core & stretching 15:00 [3]
Wednesday Nov 16, 2011 #
running long 1:22:00 [3] 18.0 km (4:33 / km)
weight:77.4kg
Tuesday Nov 15, 2011 #
running warm up/down 55:00 [3] 12.0 km (4:35 / km)
running intervals 20:00 [5] 5.0 km (4:00 / km)
weight:77.2kg
core & stretching 15:00 [3]
Monday Nov 14, 2011 #
running 34:00 [3] 7.0 km (4:51 / km)
weight:77.2kg
Barefeet running 15:00 [3] 3.0 km (5:00 / km)
running 25:00 [3] 5.0 km (5:00 / km)
Sunday Nov 13, 2011 #
running warm up/down 48:00 [3] 10.0 km (4:48 / km)
running race 16:20 [5] 5.0 km (3:16 / km)
shoes: Inov-8 Xlite
Saturday Nov 12, 2011 #
running 1:10:00 [3] 15.0 km (4:40 / km)
Friday Nov 11, 2011 #
running 38:00 [3] 8.0 km (4:45 / km)
running warm up/down 25:00 [3] 5.0 km (5:00 / km)
orienteering 40:00 [3] 6.5 km (6:09 / km)
ahr:164 max:182 weight:77.3kg
Thursday Nov 10, 2011 #
Note
(rest day)
Wednesday Nov 9, 2011 #
running long 1:22:00 [3] 18.0 km (4:33 / km)
weight:77.6kg
Tuesday Nov 8, 2011 #
running 30:00 [2] 6.0 km (5:00 / km)
weight:77.8kg
running warm up/down 1:00:00 [3] 12.5 km (4:48 / km)
running race 4:09 [5] 1.5 km (2:46 / km)
Monday Nov 7, 2011 #
running 55:00 [3] 11.0 km (5:00 / km)
Barefeet running 18:00 [3] 4.0 km (4:30 / km)
Sunday Nov 6, 2011 #
running long 1:48:00 [3] 25.0 km (4:19 / km)
Saturday Nov 5, 2011 #
running warm up/down 50:00 [3] 10.0 km (5:00 / km)
running tempo 19:50 [3] 6.0 km (3:18 / km)
ahr:178 max:184
Friday Nov 4, 2011 #
running 1:22:00 [3] 18.0 km (4:33 / km)
Thursday Nov 3, 2011 #
running 39:00 [3] 8.0 km (4:53 / km)
running warm up/down 50:00 [3] 10.0 km (5:00 / km)
running intervals 20:00 [5] 2.7 km (7:24 / km)
Wednesday Nov 2, 2011 #
running long 1:20:00 [3] 18.0 km (4:27 / km)
Tuesday Nov 1, 2011 #
running 34:00 [3] 7.0 km (4:51 / km)
running warm up/down 50:00 [3] 10.0 km (5:00 / km)
running intervals 20:00 [5] 5.0 km (4:00 / km)