Training Log Archive: pepa.In the 7 days ending Jan 30, 2013:
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Th | Fr | Sa | Su | Mo | Tu | We |
running warm up/down 10:00 [1]
orienteering race (DD-Sprint,Nacht) 20:33 [4] 3.5 km (5:52 / km)
spiked:17/20c shoes: Inov8 X-Talon 212 (2)
running warm up/down 47:00 [2] 7.5 km (6:16 / km)
ahr:144 shoes: Brooks Ghost 4
running intervals (5x4') 20:00 [4] 5.28 km (3:47 / km)
ahr:175 max:187 shoes: Brooks Ghost 4
strength & coordination 25:00 [3]
running 1:00:00 [1] 10.9 km (5:30 / km) +50m 5:23 / km
ahr:144 shoes: Inov8 X-Talon 212 (2)
orienteering (Kompass-O) 51:00 [1] 6.0 km (8:30 / km) +140m 7:37 / km
ahr:139 max:166 shoes: Inov8 X-Talon 212 (2)
Aus O-Maps2012-2013 |
running 39:30 [2] 7.0 km (5:39 / km) +9m 5:36 / km
ahr:153 max:171 shoes: Inov8 X-Talon 212 (2)
running (snowcross.) 1:56:00 [3] 21.7 km (5:21 / km) +245m 5:04 / km
ahr:157 max:178 shoes: Inov8 X-Talon 212 (2)