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Training Log Archive: Tane

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m				load
	Cycling	20	24:38:00	380.81	(15.5/h)	612.86	(24.9/h)					2825.0
	Orienteering	6	13:26:30	47.04	(17:09)	75.7	(10:39)	750	28 /	32c	87%	1848.3
	Running	13	12:53:18	72.8	(10:37)	117.16	(6:36)	3925				1981.0
	Kayaking	1	35:00	0.62	(1.1/h)	1.0	(1.7/h)					87.5
	Total	29	51:32:48	501.27	(6:10)	806.72	(3:50)	4675	28 /	32c	87%	6741.8
averages - sleep:6.6

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Monday Nov 30, 2009 #

Cycling 32:00 [2] 13.0 km (24.4 kph)
slept:6.5 shoes: Exustar E-SR540

Cycling 35:00 [2] 13.0 km (22.3 kph)
shoes: Exustar E-SR540

Cycling 25:00 [1] 8.0 km (19.2 kph)
shoes: Exustar E-SR540

Cycling 20:00 [2] 8.0 km (24.0 kph)
shoes: Exustar E-SR540

Sunday Nov 29, 2009 #

Orienteering 2:30:00 [3] 16.0 km (9:23 / km) +150m 8:57 / km
slept:5.0 shoes: Asics Gel-Trabuco 11

Saturday Nov 28, 2009 #

Orienteering race 13:55 [5] ** 2.5 km (5:34 / km)
spiked:20/21c slept:8.0 shoes: Asics Gel-Speedstar II

Orienteering 3:00:00 [3] *** 16.0 km (11:15 / km) +100m 10:55 / km
shoes: Asics Gel-Trabuco 11

Friday Nov 27, 2009 #

Cycling 28:00 [3] 13.0 km (27.9 kph)
slept:7.0 shoes: Exustar E-SR540

Cycling 25:00 [4] 13.0 km (31.2 kph)
shoes: Exustar E-SR540

Thursday Nov 26, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 35:00 [2] 13.0 km (22.3 kph)
slept:6.0 shoes: Exustar E-SR540

Wednesday Nov 25, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
slept:7.0 shoes: Exustar E-SR540

C • 2nd 1

Cycling warm up/down 45:00 [2] 17.6 km (23.5 kph)
shoes: Exustar E-SR540

Running race 38:17 [5] 8.0 km (4:47 / km) +400m 3:50 / km
shoes: Inov8 Mudroc 290

Tuesday Nov 24, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

C • What was going on at the ho... 1

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 50:00 [2] 9.6 km (5:12 / km) +180m 4:46 / km
shoes: Asics GT-2140

Monday Nov 23, 2009 #

Cycling 28:00 [3] 13.0 km (27.9 kph)
shoes: Exustar E-SR540

Cycling 30:00 [1] 8.0 km (16.0 kph)
shoes: Exustar E-SR540

Cycling 25:00 [3] 8.0 km (19.2 kph)
shoes: Exustar E-SR540

Sunday Nov 22, 2009 #

Running hills 1:30:00 [2] 15.5 km (5:48 / km) +450m 5:04 / km
shoes: Asics Gel-Trabuco 11

C • Chicken is very happy 6

C • MTBO & rogaine commentary 1

Saturday Nov 21, 2009 #

Note
(rest day)

Friday Nov 20, 2009 #

Cycling 28:00 [2] 13.0 km (27.9 kph)
shoes: Exustar E-SR540

Cycling 26:00 [3] 13.0 km (30.0 kph)
shoes: Exustar E-SR540

Running 25:00 [1] 5.8 km (4:19 / km)
shoes: Asics GT-2140

Thursday Nov 19, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 30:00 [1] 6.26 km (4:48 / km) +100m 4:26 / km
shoes: Asics GT-2140

Wednesday Nov 18, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 20:00 [3] 9.26 km (27.8 kph)
shoes: Exustar E-SR540

Running race 28:19 [5] 7.0 km (4:03 / km) +183m 3:35 / km
shoes: Inov8 Mudroc 290

C • you'll 1

Tuesday Nov 17, 2009 #

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 45:00 [2] 17.0 km (22.7 kph)
shoes: Exustar E-SR540

C • Well, one can never have en... 1

Note
(rest day)

Monday Nov 16, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 20:00 [1] 8.0 km (24.0 kph)
shoes: Exustar E-SR540

Sunday Nov 15, 2009 #

Orienteering 55:03 [3] ***** 4.4 km (12:31 / km)
shoes: VJ Twisters

Orienteering 35:00 [4] ***** 3.3 km (10:36 / km)
shoes: VJ Twisters

Saturday Nov 14, 2009 #

Running long 2:00:00 [3] 10.0 km (12:00 / km) +750m 8:44 / km
shoes: Asics Gel-Trabuco 11

Friday Nov 13, 2009 #

Running long 3:20:00 [3] 17.0 km (11:46 / km) +1100m 8:53 / km
shoes: Asics Gel-Trabuco 11

Thursday Nov 12, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Wednesday Nov 11, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling warm up/down 35:00 [2] 14.0 km (24.0 kph)
shoes: Exustar E-SR540

Running race 34:42 [5] 7.8 km (4:27 / km) +462m 3:26 / km
shoes: Inov8 Mudroc 290

Cycling 10:00 [3] 2.0 km (12.0 kph)
shoes: Exustar E-SR540

Tuesday Nov 10, 2009 #

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 40:00 [3] 16.0 km (24.0 kph)
shoes: Exustar E-SR540

Running 22:00 [1] 5.0 km (4:24 / km)
shoes: Asics GT-2140

Monday Nov 9, 2009 #

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 40:00 [3] 6.0 km (6:40 / km) +100m 6:09 / km
shoes: Asics GT-2140

Cycling 25:00 [3] 8.0 km (19.2 kph)
shoes: Exustar E-SR540

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Exustar E-SR540

Sunday Nov 8, 2009 #

Kayaking 35:00 [3] 1.0 km (1.7 kph)

Orienteering 32:41 [3] *** 3.0 km (10:54 / km) +100m 9:20 / km
spiked:8/11c shoes: Inov8 Mudroc 290

Saturday Nov 7, 2009 #

Orienteering 4:00:00 [1] 16.0 km (15:00 / km) +200m 14:07 / km
shoes: Asics Gel-Trabuco 11

Orienteering 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics Gel-Trabuco 11

Friday Nov 6, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Thursday Nov 5, 2009 #

Cycling 28:00 [3] 13.0 km (27.9 kph)
shoes: Exustar E-SR540

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Wednesday Nov 4, 2009 #

Cycling 30:00 [4] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 35:00 [3] 15.0 km (25.7 kph)
shoes: Exustar E-SR540

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics GT-2140

Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Asics GT-2140

Tuesday Nov 3, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 30:00 [3] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 45:00 [3] 8.2 km (5:29 / km) +200m 4:53 / km
shoes: Asics GT-2140

Monday Nov 2, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 25:00 [3] 8.0 km (19.2 kph)
shoes: Exustar E-SR540

Cycling 25:00 [2] 8.0 km (19.2 kph)
shoes: Exustar E-SR540

Sunday Nov 1, 2009 #

Orienteering race 1:24:51 [4] 12.0 km (7:04 / km) +200m 6:32 / km
shoes: VJ Twisters

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