Training Log Archive: aby_lamIn the 30 days ending Jun 30, 2013:
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| 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 | Th | Fr | Sa | Su | |||||||||||||
Sunday Jun 23, 2013 #
Running race 21:52 [5] 5.6 km (3:54 / km)
Thursday Jun 20, 2013 #
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 23:20 [5] 6.4 km (3:39 / km)
6'01"
5'44"
800m x4
2'47"
2'46"
2'45"
2'46"
Wednesday Jun 19, 2013 #
Running warm up/down 20:00 [3] 3.6 km (5:33 / km)
Running intervals 30:49 [4] 6.0 km (5:08 / km)
7'49"
7'24"
7'50"
7'44"
Tuesday Jun 18, 2013 #
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 21:20 [5] 6.4 km (3:20 / km)
2'20" x8 + 2'30" x8
1'22"
1'21"
1'19"
1'18"
1'19"
1'18"
1'19"
1'18"
1'17"
1'18"
1'19"
1'20"
1'20"
1'21"
1'21"
1'21
Physical Training 20:00 [4]
Thursday Jun 13, 2013 #
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running tempo 17:55 [3] 4.0 km (4:29 / km)
Running intervals 6:00 [5] 1.6 km (3:45 / km)
Monday Jun 10, 2013 #
Running long 53:53 [3] 11.0 km (4:54 / km)
Sunday Jun 9, 2013 #
Cycling warm up/down 22:30 [3] 10.0 km (2:15 / km)
Thursday Jun 6, 2013 #
Running warm up/down 16:00 [3] 3.2 km (5:00 / km)
Running intervals 22:40 [5] 6.4 km (3:32 / km)
2'55"
2'47"
2'47"
2'45"
2'46"
2'46"
2'47"
2'44"
Wednesday Jun 5, 2013 #
Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
Running intervals 38:41 [5] 10.0 km (3:52 / km)
19'21"
19'20"
Tuesday Jun 4, 2013 #
Running warm up/down 16:00 [3] 2.8 km (5:43 / km)
Running intervals 10:40 [5] 3.2 km (3:20 / km)
1'21"
1'19"
1'18"
1'18"
1'18"
1'18"
1'18"
1'19"
Physical Training 12:00 [3]
Sunday Jun 2, 2013 #
Orienteering race 28:49 [4] *** 3.0 km (9:36 / km)
spiked:26/26c