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Training Log Archive: FrankTownley

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running trail/terrain4 2:22:11 17.26(8:14) 27.78(5:07) 249
  Running track/road2 1:22:17 9.19(8:57) 14.79(5:34) 55
  Orienteering1 46:59 4.97(9:27) 8.0(5:52) 9921 /24c87%
  Drills4 45:22 0.46 0.74
  Cross training2 41:00
  Stretching/rolling2 22:00
  Total9 6:19:49 31.88 51.31 40321 /24c87%
  [1-5]8 5:34:27

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Running trail/terrain 4:55 [1] 0.82 km (6:00 / km) +8m 5:43 / km
shoes: O shoes

Orienteering 46:59 [3] 8.0 km (5:52 / km) +99m 5:32 / km
spiked:21/24c shoes: O shoes

Running trail/terrain 4:34 [1] 0.84 km (5:26 / km) +14m 5:01 / km
shoes: O shoes

8 PM

Drills 12:00 [1]

Stretching/rolling 12:00 [0]

Saturday Nov 11, 2017 #

1 PM

Running trail/terrain 14:23 [1] 2.5 km (5:45 / km) +33m 5:24 / km
shoes: Nike zoom pegasus 33

Drills 10:33 [0] 0.74 km (14:15 / km)
shoes: O shoes

Running trail/terrain race 13:48 [5] 3.8 km (3:38 / km) +63m 3:21 / km
shoes: O shoes

Running trail/terrain 7:25 [1] 0.97 km (7:39 / km)
shoes: O shoes

Running trail/terrain 4:00 [1] 0.6 km (6:40 / km)
shoes: Nike zoom pegasus 33

9 PM

Drills 10:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Friday Nov 10, 2017 #

3 PM

Cross training 11:00 [1]

Running trail/terrain 30:01 [2] 6.05 km (4:58 / km) +42m 4:48 / km
shoes: Nike zoom pegasus 33

Cross training 10:00 [1]

Thursday Nov 9, 2017 #

6 PM

Running trail/terrain 1:03:05 [3] 12.2 km (5:10 / km) +89m 4:59 / km
shoes: Nike zoom pegasus 33

Wednesday Nov 8, 2017 #

Note
(rest day)

Tuesday Nov 7, 2017 #

6 PM

Cross training 10:00 [1]

Running track/road 8:22 [1] 1.68 km (4:59 / km)

Drills 12:49 [0]

Running track/road 37:44 [4] 5.51 km (6:51 / km)

Running track/road 4:37 [1] 0.83 km (5:34 / km)

Cross training 10:00 [1]

Monday Nov 6, 2017 #

5 PM

Running track/road 19:04 [4] 4.52 km (4:13 / km) +33m 4:04 / km
shoes: Nike zoom pegasus 33

Running track/road 12:30 [1] 2.25 km (5:33 / km) +22m 5:18 / km
shoes: Nike zoom pegasus 33

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