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Training Log Archive: acjospe

In the 7 days ending Aug 6, 2011:

activity # timemileskm+m
  Orienteering6 5:54:19 20.94(16:55) 33.69(10:31) 80136 /95c37%
  Running7 2:44:12 14.88(11:02) 23.94(6:51) 33960 /60c100%
  Yoga/Stretching/PT4 40:00
  rollerskiing1 31:32 5.66(5:34) 9.11(3:28) 82
  Core Strength1 26:00
  Total10 10:16:03 41.47 66.74 122296 /155c61%
  [1-5]7 8:50:33

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SuMoTuWeThFrSa

Saturday Aug 6, 2011 #

9 AM

Running warm up/down 20:06 2.35 km (8:33 / km) +36m 7:56 / km
ahr:145 max:179 shoes: disintegrators

Orienteering race 50:44 *** 5.31 km (9:33 / km) +85m 8:51 / km
ahr:170 max:185 spiked:7/14c shoes: disintegrators

Running warm up/down 9:49 [1] 1.19 km (8:13 / km) +18m 7:39 / km
shoes: disintegrators

2 PM

Running warm up/down 20:13 2.39 km (8:27 / km) +25m 8:02 / km
ahr:145 max:170 shoes: disintegrators

Orienteering race 16:42 * 2.9 km (5:46 / km) +33m 5:27 / km
ahr:177 max:191 spiked:13/16c shoes: disintegrators

Running warm up/down 9:59 [1] 1.19 km (8:24 / km) +18m 7:49 / km
ahr:148 max:161 shoes: disintegrators

Yoga/Stretching/PT 10:00 [0]

Friday Aug 5, 2011 #

9 AM

Running warm up/down 5:09 0.78 km (6:34 / km) +5m 6:22 / km
ahr:145 max:159 shoes: disintegrators

Orienteering 53:31 *** 5.28 km (10:08 / km) +116m 9:07 / km
ahr:154 max:175 spiked:9/17c shoes: disintegrators

Thursday Aug 4, 2011 #

Yoga/Stretching/PT 10:00 [0]
(rest day)

Wednesday Aug 3, 2011 #

Yoga/Stretching/PT 10:00 [0]

4 PM

Running warm up/down 27:11 2.67 mi (10:11 / mi) +69m 9:26 / mi
ahr:149 max:172 shoes: Innov8

Running tempo 22:52 4.9 km (4:40 / km) +64m 4:23 / km
ahr:180 max:186 shoes: Innov8

Running warm up/down 11:08 1.59 km (7:01 / km) +18m 6:38 / km
ahr:151 max:164 shoes: Innov8

Tuesday Aug 2, 2011 #

Note

2 PM

Orienteering 29:45 2.81 km (10:35 / km) +84m 9:12 / km
ahr:149 max:175 shoes: disintegrators

Running race (Super String-O) 3:25 [1] 0.32 km (10:47 / km) +1m 10:37 / km
ahr:152 max:182 spiked:60/60c shoes: disintegrators

Monday Aug 1, 2011 #

7 AM

Yoga/Stretching/PT (Ankle PT) 10:00 [0]

3 PM

Running warm up/down 5:20 0.55 mi (9:46 / mi) +13m 9:06 / mi
ahr:140 max:155 shoes: disintegrators

Orienteering 20:51 *** 2.56 km (8:08 / km) +93m 6:53 / km
ahr:164 max:182 15c shoes: disintegrators

Running warm up/down 7:39 0.62 mi (12:20 / mi) +14m 11:32 / mi
ahr:150 max:163 shoes: disintegrators

Orienteering 1:01:14 4.13 km (14:50 / km) +222m 11:41 / km
ahr:139 max:169 20c shoes: disintegrators

Running warm up/down 8:52 1.22 km (7:17 / km) +26m 6:35 / km
ahr:144 max:153 shoes: disintegrators

Core Strength 26:00 [1]

Sunday Jul 31, 2011 #

9 AM

Running warm up/down 12:29 1.84 km (6:48 / km) +32m 6:15 / km
ahr:151 max:169 shoes: disintegrators

Orienteering race (US classic champs day 2) 2:01:32 *** 10.7 km (11:22 / km) +168m 10:32 / km
ahr:161 max:178 spiked:7/13c shoes: disintegrators

rollerskiing (Skate) 31:32 9.11 km (3:28 / km) +82m 3:19 / km
ahr:157 max:178

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