Training Log Archive: kri

Run long (road + trail + hill) 1:35:31 [3] 21.5 km (4:27 / km) +93m 4:21 / km
shoes: Mizuno Wave Insprire 8 Osaka

Gym 10:00 [2]

Run (road) 10:00 [3] 2.35 km (4:15 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Note

Bike (XC) 7:45 [2] 2.78 km (21.5 kph) +12m
shoes: Poison Zyankali XT 2010

Bike (XC) 11:50 [4] 3.11 km (15.8 kph) +200m
shoes: Poison Zyankali XT 2010

Bike (road) 20:00 [2]
shoes: Poison Zyankali XT 2010

Bike (single speed) 4:00 [4] 2.5 km (37.5 kph)

Run hills (grass) 34:03 [3] 7.42 km (4:35 / km) +420m 3:35 / km
shoes: La Sportiva Crosslite Trail

Run hills (grass) 5:51 [5] 0.51 km (11:27 / km)
shoes: La Sportiva Crosslite Trail

Run (grass and road) 9:56 [3] 2.23 km (4:28 / km) +13m 4:20 / km
shoes: La Sportiva Crosslite Trail

Gym 10:00 [3]

Run warm up/down (road + gravel) 23:42 [2] 5.12 km (4:38 / km) +5m 4:36 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (gravel) 11:53 [3] 1.59 km (7:28 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 27:03 [4] 6.25 km (4:20 / km) +30m 4:14 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down 30:00 [2] 6.5 km (4:37 / km) +55m 4:26 / km
shoes: Mizuno Wave Insprire 8 Osaka

Gym 10:00 [2]

Run (trail) 2:14:18 [3] 25.21 km (5:20 / km) +582m 4:47 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 9:06 [2] 1.7 km (5:21 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Orienteering race (sprint) 19:08 [4] ** 4.24 km (4:30 / km) +4m 4:29 / km
spiked:14/15c shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down 10:00 [2]
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road + gravel) 24:54 [3] 5.38 km (4:38 / km) +24m 4:32 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (gravel) 10:00 [3]
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 28:59 [4] 6.51 km (4:27 / km) +33m 4:21 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 19:25 [2] 3.57 km (5:26 / km) +42m 5:08 / km
shoes: Mizuno Wave Insprire 8 Osaka

Gym 10:00 [2]