Training Log Archive: aby_lam

Orienteering 12:06 [3] *** 2.36 km (5:08 / km) +2m 5:06 / km
ahr:136 max:151 spiked:15/15c rhr:48 slept:8.5

Running warm up/down 12:30 [3] 2.06 km (6:04 / km) +5m 6:00 / km
ahr:140 max:165

Orienteering 29:24 [3] *** 4.53 km (6:29 / km) +56m 6:07 / km
ahr:147 max:168 rhr:45 slept:8.0

Orienteering 21:13 [3] *** 4.44 km (4:47 / km) +4m 4:45 / km
ahr:145 max:174 spiked:17/17c

Running warm up/down 5:16 [3] 0.67 km (7:52 / km) +5m 7:35 / km
ahr:144 max:170

Running warm up/down 9:19 [3] 1.53 km (6:05 / km) +12m 5:52 / km
ahr:156 max:161 rhr:38 slept:5.0

Orienteering 1:26:56 [4] **** 8.03 km (10:50 / km) +281m 9:13 / km
ahr:156 max:182 spiked:20/20c

Running warm up/down 17:37 [2] 3.15 km (5:36 / km)
ahr:131 max:147 rhr:46 slept:7.2

Running warm up/down 6:01 [3] 0.81 km (7:25 / km)
ahr:129 max:144 rhr:45 slept:5.5

Running race 31:51 [5] 7.96 km (4:00 / km) +6m 3:59 / km
ahr:171 max:183

Cycling race 17:06 [5] 8.81 km (1:56 / km) +18m 1:55 / km
ahr:161 max:175

Cycling warm up/down 14:42 [3] 5.0 km (2:56 / km) +6m 2:55 / km
ahr:128 max:140

Running long 1:06:11 [3] 8.35 km (7:56 / km) +428m 6:19 / km
ahr:153 max:181 rhr:45 slept:6.5 weight:59.8kg

Running warm up/down 47:26 [3] 9.53 km (4:59 / km) +36m 4:53 / km
ahr:143 max:159 rhr:52 slept:6.5

Running warm up/down 6:46 [3] 1.26 km (5:22 / km) +9m 5:11 / km
ahr:141 max:158

Cycling warm up/down 39:43 [3] 12.6 km (3:09 / km) +15m 3:08 / km
ahr:117 max:139

Weight Training 53:42 [3]
ahr:79 max:127 rhr:46 slept:6.5 weight:60.9kg

Running warm up/down 26:14 [3] 4.63 km (5:40 / km) +71m 5:16 / km
ahr:141 max:159

Physical Training 25:05 [3]
ahr:121 max:169

Running intervals 18:57 [4] 4.0 km (4:44 / km)
ahr:157 max:176

Running warm up/down 11:14 [3] 1.76 km (6:23 / km)
ahr:148 max:157

Cycling intervals (Indoor Bike) 42:01 [3] 17.8 km (2:22 / km)
ahr:126 max:147 rhr:54 slept:7.0

Weight Training 52:40 [3]
ahr:76 max:116 rhr:43 slept:7.0 weight:60.5kg

Running warm up/down 10:55 [3] 2.0 km (5:28 / km)
ahr:134 max:154

Physical Training (Running Drills) 9:37 [3]
ahr:149 max:174

Running tempo 21:08 [4] 4.41 km (4:48 / km) +9m 4:45 / km
ahr:162 max:184

Running tempo 18:48 [4] 4.31 km (4:22 / km) +9m 4:19 / km
ahr:160 max:174

Running warm up/down 9:29 [3] 1.2 km (7:54 / km)
ahr:144 max:178

Running intervals 12:20 [4] 2.0 km (6:10 / km)
ahr:157 max:175

Orienteering race (All Japan Championship) 1:41:52 [4] **** 10.71 km (9:31 / km) +426m 7:56 / km
ahr:162 max:187 spiked:20/20c rhr:51 slept:7.5

Orienteering (Long Training in Tatenoka) 1:07:10 [3] *** 6.68 km (10:03 / km) +226m 8:36 / km
ahr:156 max:189 spiked:12/12c rhr:46 slept:8.0

Orienteering (Long Training in Nagai) 1:45:03 [3] **** 7.8 km (13:28 / km) +279m 11:25 / km
ahr:134 max:183 spiked:10/10c rhr:50 slept:4.0

Running warm up/down 26:25 [3] 5.19 km (5:05 / km)
ahr:140 max:158 rhr:45 slept:6.5

Running warm up/down 26:59 [3] 5.23 km (5:10 / km)
ahr:137 max:153 rhr:52 slept:7.0

Cycling warm up/down 30:00 [2] 12.8 km (2:21 / km)
ahr:88 max:112 rhr:49 slept:6.5 weight:61.3kg

Physical Training (Running Drills) 9:34 [3]
ahr:108 max:134

Running tempo 24:28 [4] 6.0 km (4:05 / km)
ahr:170 max:184

Running intervals 25:58 [5] 4.0 km (6:30 / km)
ahr:163 max:183

Running warm up/down 10:18 [2] 1.2 km (8:35 / km)
ahr:144 max:149

Orienteering race (Team Event) 31:34 [4] *** 4.8 km (6:35 / km) +22m 6:26 / km
ahr:165 max:187 spiked:20/27c rhr:48 slept:6.0

Orienteering race (Middle) 44:28 [4] *** 5.48 km (8:07 / km) +71m 7:37 / km
ahr:160 max:181 spiked:23/23c

Running hills 50:09 [4] 10.43 km (4:48 / km) +91m 4:36 / km
ahr:152 max:176 rhr:51 slept:6.0

Running warm up/down 25:51 [3] 5.09 km (5:05 / km)
ahr:143 max:156 rhr:47 slept:6.0

Running warm up/down 13:59 [2] 2.18 km (6:25 / km)
ahr:125 max:139

Running tempo 26:06 [5] 6.05 km (4:19 / km) +14m 4:16 / km
ahr:167 max:187

Running intervals (Chase Run) 12:28 [4] 2.67 km (4:40 / km)
ahr:164 max:182

Running warm up/down 9:24 [3] 1.51 km (6:14 / km) +6m 6:06 / km
ahr:149 max:159

Physical Training 12:29 [4]
ahr:118 max:165

Weight Training 57:11 [3]
ahr:74 max:110 rhr:56 slept:7.0

Running warm up/down 26:51 [3] 5.28 km (5:05 / km)
ahr:141 max:162 rhr:47 slept:7.0

Running warm up/down 11:13 [3] 2.0 km (5:37 / km)
ahr:145 max:174

Physical Training (Running Drills) 16:57 [2]
ahr:106 max:140

Running tempo 18:45 [4] 4.68 km (4:00 / km)
ahr:161 max:175

Running warm up/down 7:45 [3] 1.0 km (7:45 / km)
ahr:146 max:163

Running hills (Hill Rep x12) 26:39 [5] 3.71 km (7:11 / km) +81m 6:29 / km
ahr:165 max:203

Running warm up/down 3:49 [3] 0.5 km (7:38 / km)
ahr:146 max:164

Running warm up/down 27:37 [3] 5.3 km (5:13 / km)
ahr:143 max:164 rhr:48 slept:5.8

Running long 1:17:19 [4] 12.25 km (6:19 / km) +289m 5:39 / km
ahr:160 max:182 rhr:48 slept:6.0

Weight Training 54:29 [3]
ahr:84 max:140 rhr:52 slept:7.0

Running hills 43:26 [3] 8.08 km (5:23 / km) +161m 4:53 / km
ahr:153 max:176 rhr:52

Running warm up/down 24:14 [3] 5.0 km (4:51 / km)
ahr:149 max:170

Running warm up/down 10:54 [3] 1.79 km (6:05 / km) +31m 5:36 / km
ahr:145 max:159

Running intervals 11:11 [4] 2.3 km (4:52 / km) +57m 4:20 / km
ahr:160 max:174

Running 3:36 [3] 0.68 km (5:18 / km) +17m 4:42 / km
ahr:163 max:177

Running intervals 4:25 [5] 0.68 km (6:30 / km) +13m 5:56 / km
ahr:167 max:191

Running intervals 5:22 [5] 0.92 km (5:50 / km) +15m 5:24 / km
ahr:169 max:185

Running warm up/down 13:55 [3] 2.36 km (5:54 / km) +22m 5:38 / km
ahr:158 max:177

Physical Training (Core Training) 5:47 [3]
ahr:105 max:122