Training Log Archive: GrafazIn the 31 days ending Jan 31, 2008:
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Running long 2:31:00 [3] 25.0 km (6:02 / km) +400m 5:36 / km
ahr:135 max:156 shoes: Salomon Speed Cross
Running 1:12:02 [3] 14.6 km (4:56 / km) +105m 4:46 / km
ahr:140 max:155 shoes: Asics Nimbus 9
Running warm up/down 9:07 [3] 2.0 km (4:34 / km)
ahr:139 max:149 shoes: 07 Olway Tiger FLX
Orienteering tempo 1:26:24 [4] *** 12.0 km (7:12 / km) +40m 7:05 / km
ahr:163 max:178 spiked:21/25c shoes: Asics DS Trainer
Running intervals 7:20 [4] 2.1 km (3:30 / km)
ahr:148 max:184 shoes: Asics Nimbus 9
Running 1:02:55 [3] 11.7 km (5:23 / km) +91m 5:11 / km
ahr:139 max:183 shoes: Asics Nimbus 9
Running warm up/down 24:41 [3] 4.5 km (5:29 / km) +25m 5:20 / km
ahr:151 max:168 shoes: 07 Olway Tiger FLX
Running race 52:58 [5] 13.0 km (4:04 / km) +125m 3:53 / km
ahr:182 max:188 shoes: 07 Olway Tiger FLX
Skiing 1:35:35 [3] 23.0 km (4:09 / km) +127m 4:03 / km
ahr:159 max:170 shoes: Madshus skate
Running warm up/down 10:22 [3] 2.0 km (5:11 / km)
ahr:140 max:152
Skiing warm up/down 11:00 [3] 2.0 km (5:30 / km)
ahr:150 max:162 shoes: Fischer RCR
Skiing race 40:06 [5] *** 7.0 km (5:44 / km)
ahr:172 max:179 spiked:6/16c shoes: Fischer RCR
Note
Skiing race 18:58 [5] *** 3.4 km (5:35 / km)
spiked:3/10c shoes: Fischer RCR
Skiing 25:12 [3] 5.0 km (5:02 / km)
ahr:151 max:166 shoes: Fischer RCR
Note
Running warm up/down 19:38 [3] 4.0 km (4:55 / km) +35m 4:42 / km
ahr:135 max:145 shoes: Asics Nimbus 9
Skiing 1:22:12 [3] 18.0 km (4:34 / km) +135m 4:24 / km
ahr:144 max:160 (injured) shoes: Madshus skate