Training Log Archive: kEEly

running (recovery) 21:39 [3] 4.0 km (5:25 / km) +22m 5:16 / km
shoes: Asics Nimbus 13

running long (Endurance) 1:19:52 [3] 18.02 km (4:26 / km) +195m 4:12 / km
shoes: Asics Nimbus 13

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)

running warm up/down 23:05 [3] 5.2 km (4:26 / km) +35m 4:18 / km
shoes: Asics Nimbus 13

running tempo 16:10 [5] 5.0 km (3:14 / km)

running warm up/down 30:47 [3] 6.2 km (4:58 / km) +11m 4:55 / km
shoes: Inov-8 Xlite

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)

running (Recovery) 46:30 [3] 10.0 km (4:39 / km)

running long (Endurance) 2:01:23 [3] 28.01 km (4:20 / km) +271m 4:08 / km
shoes: Nike Vomero 6

running warm up/down 10:09 [3] 2.24 km (4:32 / km) +18m 4:21 / km
shoes: Inov-8 Roclite 285

orienteering race 22:54 [5] 5.55 km (4:08 / km) +44m 3:58 / km
shoes: Inov-8 Roclite 285

running warm up/down 23:34 [3] 4.88 km (4:50 / km) +37m 4:39 / km
shoes: Inov-8 Roclite 285

running (recovery) 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics Nimbus 13

running (Recovery) 1:10:00 [3] 14.0 km (5:00 / km)

Gym 45:00 [3]

running warm up/down 27:23 [0] 6.22 km (4:24 / km) +14m 4:21 / km
shoes: Nike Vomero 6

running intervals 16:42 [0] 4.0 km (4:11 / km)

running warm up/down 36:34 [3] 8.02 km (4:34 / km) +37m 4:27 / km
shoes: Nike Vomero 6

running (recovery) 34:33 [3] 7.05 km (4:54 / km) +75m 4:39 / km
shoes: Asics Nimbus 13

running long (Endurance) 1:14:45 [3] 18.01 km (4:09 / km) +208m 3:55 / km
shoes: Asics Nimbus 13

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)

running warm up/down 24:00 [0] 5.35 km (4:29 / km) +40m 4:20 / km
shoes: Nike Vomero 6

running intervals 24:27 [0] 6.0 km (4:05 / km) +49m 3:55 / km
shoes: Nike Lunarspiders LT+2

running warm up/down 24:34 [0] 5.3 km (4:38 / km) +39m 4:28 / km
shoes: Nike Vomero 6

running (recovery) 58:16 [0] 12.02 km (4:51 / km) +98m 4:40 / km
shoes: Asics Nimbus 13

running long (Endurance) 1:58:45 [3] 28.01 km (4:14 / km) +260m 4:03 / km
shoes: Nike Vomero 6

orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Inov-8 Roclite 285

running (recovery) 46:48 [3] 10.01 km (4:41 / km) +112m 4:26 / km
shoes: Asics Nimbus 13

running (Recovery) 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Vomero 6

Gym 45:00 [3]

running warm up/down 23:45 5.3 km (4:29 / km) +36m 4:20 / km
ahr:147 max:163 shoes: Asics Nimbus 13

running intervals 23:24 6.3 km (3:43 / km) +39m 3:36 / km
ahr:170 max:185 shoes: Nike Lunarspiders LT+2

running warm up/down 23:22 5.01 km (4:40 / km) +41m 4:29 / km
ahr:149 max:160 shoes: Asics Nimbus 13

running 30:00 [3] 6.0 km (5:00 / km)

running long 1:43:54 [3] 25.0 km (4:09 / km) +257m 3:57 / km
shoes: Nike Vomero 6

running warm up/down 54:30 [3] 12.0 km (4:33 / km)
shoes: Asics Nimbus 13

running intervals 25:00 [3] 6.0 km (4:10 / km)
shoes: Inov-8 Xlite

running (Recovery) 48:00 [3] 10.0 km (4:48 / km)

running (Recovery) 24:30 [3] 5.0 km (4:54 / km)

core & stretching 15:00 [3]

running long (Endurance) 2:08:26 [3] 30.01 km (4:17 / km) +300m 4:05 / km
shoes: Nike Vomero 6

running warm up/down 14:29 3.07 km (4:43 / km) +39m 4:26 / km
ahr:138 max:154 shoes: Asics Nimbus 13

orienteering tempo 47:31 10.48 km (4:32 / km) +143m 4:15 / km
ahr:166 max:178 shoes: Inov-8 Roclite 285

running warm up/down 31:37 6.53 km (4:51 / km) +41m 4:42 / km
ahr:137 max:154 shoes: Asics Nimbus 13

running (Recovery) 28:33 [2] 5.47 km (5:13 / km) +37m 5:03 / km
shoes: Nike Vomero 6

running (Recovery) 50:00 [3] 10.0 km (5:00 / km)

running (Easy) 44:00 [3] 8.0 km (5:30 / km)
shoes: Nike Vomero 6

running (Recovery) 40:00 [3] 8.0 km (5:00 / km)

running (Easy) 1:05:55 14.01 km (4:42 / km) +145m 4:28 / km
ahr:139 max:160 shoes: Asics Nimbus 13

running long (Endurance) 1:43:14 25.01 km (4:08 / km) +261m 3:55 / km
ahr:152 max:165 shoes: Nike Vomero 6

running warm up/down 27:55 6.35 km (4:24 / km) +57m 4:13 / km
ahr:140 max:153 shoes: Asics Nimbus 13

running intervals 41:33 10.0 km (4:09 / km) +76m 4:00 / km
ahr:169 max:182 shoes: Nike Lunarspiders LT+2

running warm up/down 24:21 5.32 km (4:35 / km) +29m 4:27 / km
ahr:143 max:157 shoes: Asics Nimbus 13

running 1:16:27 18.31 km (4:11 / km) +211m 3:57 / km
ahr:150 max:175 shoes: Nike Vomero 6

running 34:26 [3] 7.15 km (4:49 / km) +80m 4:34 / km
shoes: Nike Vomero 6

Note
(rest day)

orienteering race 37:00 [5] 7.5 km (4:56 / km)
shoes: Inov-8 Roclite 285

running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Inov-8 Roclite 285

running (recovery) 46:43 [3] 10.0 km (4:40 / km) +103m 4:26 / km

running (Recovery) 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Nimbus 13

core & stretching 15:00 [3]

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

running warm up/down 24:30 [3] 5.3 km (4:37 / km)
shoes: Nike Vomero 6

running intervals 39:00 [5] 10.5 km (3:43 / km)
shoes: Nike Lunarspiders LT+2

running warm up/down 9:30 [3] 2.0 km (4:45 / km)
shoes: Nike Vomero 6

running (Easy) 44:30 [3] 10.0 km (4:27 / km)

running (Endurance) 1:18:00 [3] 18.0 km (4:20 / km)
shoes: Nike Vomero 6

Note
(rest day)

Note
(rest day)