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Training Log Archive: FrankTownley

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running trail/terrain4 2:46:22 21.24(7:50) 34.18(4:52) 396
  Orienteering2 1:43:48 9.34(11:07) 15.03(6:54) 24929 /38c76%
  Running track/road1 1:11:21 8.31(8:35) 13.37(5:20) 24
  Stretching/rolling7 1:06:00
  Drills6 40:48 0.4 0.64
  Total13 7:28:19 39.28 63.22 66929 /38c76%
  [1-5]10 6:22:19
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 28 #

11 AM

Running trail/terrain 10:18 [1] 1.88 km (5:29 / km) +26m 5:07 / km
shoes: O shoes

Drills 5:06 [1] 0.34 km (15:00 / km)
shoes: O shoes

Orienteering 46:05 [4] *** 7.89 km (5:50 / km) +132m 5:23 / km
spiked:16/19c shoes: O shoes

Running trail/terrain 6:25 [1] 1.08 km (5:56 / km) +8m 5:44 / km
shoes: O shoes

9 PM

Drills 6:00 [1]

Stretching/rolling 10:00 [0]

Saturday Jan 27 #

Note
slept:8.0

10 AM

Running trail/terrain 10:44 [1] 2.12 km (5:04 / km) +50m 4:32 / km
shoes: Nike zoom pegasus 33

Drills 4:42 [1] 0.3 km (15:40 / km)
shoes: Adidas XCS spikes

Running trail/terrain race 15:39 [5] 4.31 km (3:38 / km) +80m 3:19 / km
shoes: Adidas XCS spikes

Running trail/terrain 10:07 [1] 1.56 km (6:29 / km) +45m 5:40 / km
shoes: Nike zoom pegasus 33

10 PM

Stretching/rolling 10:00 [0]

Friday Jan 26 #

Note
slept:8.2

6 PM

Running trail/terrain 50:48 [2] 10.29 km (4:56 / km) +89m 4:44 / km
shoes: O shoes

10 PM

Stretching/rolling 10:00 [0]

Thursday Jan 25 #

Note
slept:7.5

7 PM

Orienteering 57:43 [2] *** 7.14 km (8:05 / km) +117m 7:28 / km
spiked:13/19c shoes: O shoes

10 PM

Stretching/rolling 6:00 [0]

Wednesday Jan 24 #

Note
slept:8.8

3 PM

Running trail/terrain 1:02:21 [3] 12.94 km (4:49 / km) +98m 4:39 / km
shoes: O shoes

9 PM

Drills 10:00 [1]

Stretching/rolling 10:00 [0]

Tuesday Jan 23 #

Note
slept:8.5

6 PM

Running track/road 23:01 [1] 4.53 km (5:05 / km) +5m 5:03 / km
shoes: Adidas energy boost

Running track/road 19:48 [4] 4.06 km (4:53 / km)
shoes: Adidas energy boost

Running track/road 28:32 [1] 4.78 km (5:58 / km) +19m 5:51 / km
shoes: Adidas energy boost

9 PM

Drills 6:00 [1]

Stretching/rolling 10:00 [0]

Monday Jan 22 #

Note
slept:8.5 (rest day)

9 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

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