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Training Log Archive: kri

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Run8 6:59:49 41.89(10:01) 67.41(6:14) 2594
  Ski3 6:46:06 6.39(1:03:31) 10.29(39:28) 812
  Bike4 5:24:58 66.77(12.3/h) 107.45(19.8/h) 559
  Orienteering3 2:55:21 15.29(11:28) 24.61(7:08) 40716 /0%
  Scrambling1 2:18:57 3.67(37:52) 5.91(23:32) 524
  Gym1 32:43
  Total17 24:57:54 134.0(11:11) 215.66(6:57) 489616 /0%
  [1-5]17 21:22:33

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Saturday Apr 30, 2011 #

Note
(sick)

Monday Apr 25, 2011 #

Note
(sick)

Friday Apr 22, 2011 #

11 AM

Run hills (trail) 59:27 intensity: (27 @1) + (5:27 @2) + (15:47 @3) + (35:39 @4) + (2:07 @5) 4.84 km (12:17 / km) +1573m 4:41 / km
ahr:166 max:191 shoes: Mizuno Wave Cabrakan 2 (men)

Scrambling hills (trail) 2:18:57 intensity: (55:28 @0) + (38:06 @1) + (36:06 @2) + (9:17 @3) 5.91 km (23:32 / km) +524m 16:18 / km
ahr:112 max:160 shoes: Mizuno Wave Cabrakan 2 (men)

Thursday Apr 21, 2011 #

9 AM

Ski (AT) 2:50:12 intensity: (43:36 @0) + (1:24:04 @1) + (28:20 @2) + (14:12 @3) 5.25 km (32:24 / km) +317m 24:54 / km
ahr:96 max:144 shoes: Black Diamond Factor 26.5

Wednesday Apr 20, 2011 #

2 PM

Ski (AT) 1:49:32 intensity: (36:22 @0) + (32:01 @1) + (31:41 @2) + (9:28 @3) 2.57 km (42:37 / km) +207m 30:23 / km
ahr:100 max:147 shoes: Black Diamond Factor 26.5

Tuesday Apr 19, 2011 #

11 AM

Run (trail) 1:38:15 intensity: (9 @1) + (4:19 @2) + (48:05 @3) + (45:04 @4) + (38 @5) 17.19 km (5:43 / km) +509m 4:59 / km
ahr:164 max:187 shoes: Mizuno Wave Cabrakan 2 (men)

Monday Apr 18, 2011 #

8 AM

Ski (AT) 2:06:22 intensity: (35:29 @0) + (49:47 @1) + (24:58 @2) + (16:08 @3) 2.47 km (51:13 / km) +288m 32:21 / km
ahr:100 max:147 shoes: Black Diamond Factor 26.5

Saturday Apr 16, 2011 #

9 AM

Bike (XC) 1:53:43 intensity: (41:49 @0) + (32:04 @1) + (17:56 @2) + (21:54 @3) 32.24 km (17.0 kph) +456m
ahr:115 max:165 shoes: Poison Zyankali XT 2010

Friday Apr 15, 2011 #

Note
(rest day)

Thursday Apr 14, 2011 #

6 PM

Run (trail) 48:59 intensity: (5 @1) + (2:58 @2) + (35:04 @3) + (10:52 @4) 9.16 km (5:21 / km) +216m 4:47 / km
ahr:158 max:180 shoes: Mizuno Wave Cabrakan 2 (men)

Wednesday Apr 13, 2011 #

6 PM

Orienteering (sprint) 37:21 intensity: (8 @1) + (40 @2) + (4:49 @3) + (28:57 @4) + (2:47 @5) * 7.02 km (5:19 / km) +63m 5:05 / km
ahr:154 max:189 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down 19:29 intensity: (5 @0) + (3:29 @1) + (13:52 @2) + (2:03 @3) 2.53 km (7:42 / km) +14m 7:29 / km
ahr:133 max:154 shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Apr 12, 2011 #

4 PM

Run intervals (track intervals) 1:02:53 intensity: (22:31 @1) + (14:30 @2) + (9:55 @3) + (7:00 @4) + (8:57 @5) 9.23 km (6:49 / km) +42m 6:40 / km
ahr:131 max:193 shoes: Mizuno Wave Cabrakan 2 (men)

6 PM

Bike tempo (road) 11:11 intensity: (7 @1) + (9 @2) + (1:27 @3) + (9:11 @4) + (17 @5) 6.89 km (37.0 kph) +8m
ahr:176 max:187 shoes: Mizuno Wave Cabrakan 2 (men)

Monday Apr 11, 2011 #

6 PM

Run (trail) 34:28 intensity: (58 @1) + (7:01 @2) + (21:45 @3) + (4:44 @4) 6.25 km (5:31 / km) +65m 5:14 / km
ahr:151 max:173 shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Apr 10, 2011 #

11 AM

Orienteering (long) 1:34:34 intensity: (1 @0) + (6 @1) + (2:53 @2) + (26:33 @3) + (57:15 @4) + (7:46 @5) ** 12.13 km (7:48 / km) +344m 6:50 / km
ahr:171 max:193 spiked:16/(injured) shoes: Mizuno Wave Cabrakan 2 (men)

Saturday Apr 9, 2011 #

5 PM

Run (trail) 1:02:11 intensity: (20 @0) + (2 @1) + (1:18 @2) + (15:17 @3) + (42:24 @4) + (2:50 @5) 12.28 km (5:04 / km) +123m 4:49 / km
ahr:171 max:193 shoes: Mizuno Wave Cabrakan 2 (men)

Wednesday Apr 6, 2011 #

6 PM

Orienteering (relocation) 43:26 intensity: (1:35 @0) + (2:19 @1) + (10:32 @2) + (18:13 @3) + (10:47 @4) 5.45 km (7:58 / km)
ahr:151 max:183 (injured) shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Apr 5, 2011 #

2 PM

Bike warm up/down (cx & road) 2:48:00 [2] 53.12 km (19.0 kph)
ahr:139 max:199 shoes: Mizuno Wave Cabrakan 2 (men)

Monday Apr 4, 2011 #

7 PM

Run (trail) 34:07 intensity: (33 @0) + (15 @1) + (51 @2) + (17:42 @3) + (14:46 @4) 5.93 km (5:45 / km) +52m 5:31 / km
ahr:162 max:176 (injured) shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Apr 3, 2011 #

3 PM

Bike (road) 16:19 intensity: (3 @0) + (37 @1) + (1:25 @2) + (4:04 @3) + (10:10 @4) 7.65 km (28.1 kph) +76m
ahr:160 max:181 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 32:43 intensity: (2:31 @1) + (17:31 @2) + (11:54 @3) + (47 @4) 0.0 km
ahr:126 max:154 (injured)

Bike (road) 15:45 intensity: (56 @1) + (3:00 @2) + (7:50 @3) + (3:31 @4) + (28 @5) 7.55 km (28.8 kph) +19m
ahr:153 max:187 (injured) shoes: Mizuno Wave Cabrakan 2 (men)

Friday Apr 1, 2011 #

Note
(injured) (rest day)

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