Training Log Archive: aby_lamIn the 31 days ending Dec 31, 2012:
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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 | Mo | |||||||||||||||||
Monday Dec 31, 2012 #
Running warm up/down 40:00 [3] 7.4 km (5:24 / km)
Sunday Dec 30, 2012 #
Orienteering race 1:52:20 [4] **** 8.5 km (13:13 / km) +380m 10:48 / km
spiked:29/30c
Thursday Dec 27, 2012 #
Running hills 1:33:18 [4] 12.0 km (7:47 / km) +400m 6:40 / km
Wednesday Dec 26, 2012 #
Orienteering race 34:05 [4] *** 3.3 km (10:20 / km) +235m 7:37 / km
spiked:15/15c
Tuesday Dec 25, 2012 #
Orienteering race 13:57 [4] *** 2.4 km (5:49 / km) +60m 5:10 / km
spiked:20/21c
Sunday Dec 23, 2012 #
Orienteering race 56:30 [3] *** 6.1 km (9:16 / km)
spiked:28/28c
Thursday Dec 20, 2012 #
Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
Running intervals 17:24 [4] 4.8 km (3:37 / km)
3'02"
2'54"
2'52"
2'48"
2'48"
2'47"
Tuesday Dec 18, 2012 #
Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
Running intervals 20:00 [5] 6.0 km (3:20 / km)
1'25"
1'22"
1'20"
1'20"
1'19"
1'19"
1'18"
1'19"
1'20"
1'21"
1'20"
1'20"
1'19"
1'20"
1'17"
Sunday Dec 16, 2012 #
Orienteering race 1:35:04 [5] *** 7.5 km (12:41 / km) +380m 10:07 / km
spiked:17/17c
Friday Dec 14, 2012 #
Cycling warm up/down 1:00:00 [3] 15.0 km (4:00 / km)
Thursday Dec 13, 2012 #
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 29:00 [5] 8.0 km (3:38 / km)
3'04"
2'53"
2'54"
2'50"
2'47"
2'47"
2'49'
2'48"
2'49"
2'45"
Wednesday Dec 12, 2012 #
Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
Running 38:53 [5] 10.0 km (3:53 / km)
19'43"
19'10"
Tuesday Dec 11, 2012 #
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 20:00 [5] 6.0 km (3:20 / km)
1'22"
1'23"
1'21"
1'21"
1'19"
1'20"
1'20"
1'20"
1'20"
1'20"
1'20"
1'20"
1'19"
1'19"
1'18"
Sunday Dec 9, 2012 #
Running race 3:19:30 [5] 30.0 km (6:39 / km) +1000m 5:42 / km
S > Nam Che 59'50"
Nam Che > Cheung Tsui 30'09"
Cheung Tsui > Ham Tin 39'48"
Ham Tin > Sai Wan Pavilion 35'47"
Sai Wan Pavilion > F 33'54"
Thursday Dec 6, 2012 #
Running long 46:30 [3] 10.0 km (4:39 / km) +200m 4:14 / km
Monday Dec 3, 2012 #
Running warm up/down 25:00 [3] 3.0 km (8:20 / km)
Saturday Dec 1, 2012 #
Running long 1:21:13 [3] 18.0 km (4:31 / km)