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Training Log Archive: tomik

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running5 3:15:33 20.81(9:24) 33.5(5:50) 508
  Cycling2 56:00 13.67(14.6/h) 22.0(23.6/h)
  Orienteering1 44:01 4.53(9:43) 7.29(6:02) 210
  Total6 4:55:34 39.02(7:35) 62.79(4:42) 718
  [1-5]6 4:47:11

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

1 PM

Running 56:22 intensity: (18 @0) + (6:47 @1) + (18:41 @2) + (30:29 @3) + (7 @4) 11.32 km (4:59 / km) +111m 4:45 / km
ahr:147 max:160

VK1 30'

Saturday Oct 8, 2016 #

3 PM

Running 42:08 intensity: (3:05 @0) + (16:43 @1) + (21:23 @2) + (23 @3) + (26 @4) + (8 @5) 5.8 km (7:16 / km) +127m 6:33 / km
ahr:131 max:175

Thursday Oct 6, 2016 #

4 PM

Orienteering 44:01 intensity: (5 @0) + (23 @1) + (28 @2) + (21:50 @3) + (21:11 @4) + (4 @5) 7.29 km (6:02 / km) +210m 5:17 / km
ahr:158 max:172

KU-rastit in Söderkulla, course A 6.2km

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Tuesday Oct 4, 2016 #

8 AM

Cycling 28:00 [1] 11.0 km (23.6 kph)

To work
4 PM

Cycling 28:00 [1] 11.0 km (23.6 kph)

To home

Running 40:39 intensity: (2:39 @0) + (29:25 @1) + (8:26 @2) + (9 @3) 5.81 km (7:00 / km) +141m 6:14 / km
ahr:125 max:156

Monday Oct 3, 2016 #

4 PM

Running 46:24 intensity: (2:16 @0) + (10:10 @1) + (19:05 @2) + (8:42 @3) + (6:11 @4) 8.56 km (5:25 / km) +129m 5:02 / km
ahr:141 max:169

warm up + 10x1' / 1' + warm down

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