Training Log Archive: expressoIn the 30 days ending Sep 30, 2009:
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Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We |
Run (path & road) 55:10 [3] 6.3 mi (8:45 / mi)
shoes: Mizuno WR 905
Orienteer (classic) 1:14:30 [4] *** 7.2 km (10:21 / km) +80m 9:48 / km
shoes: Icebug MR2 811
Orienteer (orange) 40:00 [4] *** 4.4 km (9:05 / km) +50m 8:36 / km
shoes: Icebug MR2 811
Run tempo (path & road) 1:27:54 10.5 mi (8:22 / mi)
shoes: Mizuno WR 905
Swim 59:00 [3] 2.7 km (21:51 / km)
Run (path & road) 57:30 [3] 6.4 mi (8:59 / mi)
shoes: Mizuno WR 905
Note
Orienteer race (ultra-long) 2:22:09 [4] **** 14.6 km (9:44 / km) +475m 8:22 / km
shoes: Icebug MR2 811
Orienteer race (sprint) 18:10 [5] *** 2.6 km (6:59 / km) +60m 6:16 / km
shoes: Icebug MR2 811
Orienteer race (middle) 55:59 [3] **** 4.6 km (12:10 / km) +220m 9:49 / km
shoes: Icebug MR2 811
Note
Orienteer race 26:09 [4] *** 2.8 km (9:20 / km) +40m 8:43 / km
shoes: Icebug MR2 811
Orienteer race 22:00 [4] *** 2.5 km (8:48 / km) +50m 8:00 / km
shoes: Icebug MR2 811
Orienteer 40:00 [3] *** 4.2 km (9:31 / km)
shoes: Icebug MR2 811
Run (grass) 43:49 [3] 5.44 mi (8:03 / mi) +175m 7:19 / mi
shoes: Icebug MR2 811
Run 38:00 4.5 mi (8:27 / mi)
shoes: Mizuno WR 905
Run hills (grass) 1:11:11 8.84 mi (8:03 / mi) +285m 7:19 / mi
shoes: Icebug MR2 811
Bike (mtn) 1:25:00 [3] 19.5 mi (4:22 / mi)
Run race (road) 19:42 [5] 5.0 km (3:56 / km)
shoes: Mizuno WR 905
Run (road & path) 1:03:00 [3] 6.9 mi (9:08 / mi)
shoes: Mizuno WR 905
Run (road) 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Mizuno WC 811
Run (road & path) 59:40 [3] 7.2 mi (8:17 / mi)
shoes: Mizuno WC 811