Training Log Archive: aby_lamIn the 31 days ending Jan 31, 2014:
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| 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 | Th | Fr | |||||||||||||||||||||||||||
Friday Jan 31, 2014 #
Running hills 3:24:20 [5] 22.08 km (9:15 / km) +1250m 7:13 / km
Wednesday Jan 29, 2014 #
Running warm up/down 34:41 [3] 8.0 km (4:20 / km)
Tuesday Jan 28, 2014 #
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
Running intervals 21:27 [5] 6.4 km (3:21 / km)
1'22"
1'18"
1'19"
1'17"
1'16"
1'18"
1'21"
1'24"
1'20"
1'22"
1'22"
1'23"
1'20"
1'19"
1'20"
1'21"
Sunday Jan 26, 2014 #
Orienteering race 1:08:57 [4] *** 5.6 km (12:19 / km) +250m 10:04 / km
spiked:15/15c
Saturday Jan 25, 2014 #
Running long 3:13:45 [5] 42.0 km (4:37 / km)
Thursday Jan 23, 2014 #
Running warm up/down 30:00 [3] 5.2 km (5:46 / km)
Running intervals 16:45 [5] 4.8 km (3:29 / km)
4'17" 1'21"
4'13" 1'21"
4'18" 1'20"
Physical Training 10:00 [3]
Tuesday Jan 21, 2014 #
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
Running intervals 17:15 [5] 4.8 km (3:36 / km)
3'51" 2'02"
3'42" 2'03"
3'31" 2'03"
Running intervals 5:20 [5] 1.6 km (3:20 / km)
1'20"
1'19"
1'20"
1'20"
Running hills 14:00 [5] 1.6 km (8:45 / km)
1'34"/5'18"
1'27"/5'25"
Sunday Jan 19, 2014 #
Running long 1:34:45 [3] 18.0 km (5:16 / km) +500m 4:37 / km
Saturday Jan 18, 2014 #
Running race 37:14 [5] 9.4 km (3:58 / km)
Thursday Jan 16, 2014 #
Running warm up/down 23:00 [3] 4.0 km (5:45 / km)
Running tempo 18:59 [5] 5.0 km (3:48 / km)
Wednesday Jan 15, 2014 #
Running warm up/down 39:14 [4] 9.0 km (4:22 / km)
Tuesday Jan 14, 2014 #
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
Running intervals 16:40 [5] 4.8 km (3:28 / km)
2'58"
2'49"
2'48"
2'46"
400m F x4
1'18"
1'20"
1'19"
1'20"
Running hills 20:55 [5] 3.2 km (6:32 / km)
1'32"/3'52"
1'36"/3'33"
1'34"/3'12"
1'32"/4'00"
Sunday Jan 12, 2014 #
Orienteering race 44:28 [4] ** 6.0 km (7:25 / km)
spiked:42/42c
Running long 1:39:41 [4] 22.0 km (4:32 / km)
Saturday Jan 11, 2014 #
Running hills 1:08:54 [4] 10.85 km (6:21 / km) +500m 5:10 / km
Orienteering 58:57 [3] **** 4.1 km (14:23 / km) +220m 11:20 / km
spiked:17/17c
Friday Jan 10, 2014 #
Running warm up/down 33:22 [3] 6.0 km (5:34 / km)
Thursday Jan 9, 2014 #
Running warm up/down 25:00 [3] 4.4 km (5:41 / km)
Running intervals 16:48 [5] 4.8 km (3:30 / km)
4'23"/1'20"
4'12"/1'19"
4'11"/1'19"
Wednesday Jan 8, 2014 #
Running tempo 44:56 [4] 10.0 km (4:30 / km)
Tuesday Jan 7, 2014 #
Running warm up/down 20:00 [3] 3.6 km (5:33 / km)
Running intervals 16:40 [5] 4.8 km (3:28 / km)
2'57"
2'47"
2'46"
2'46"
400m F x4
1'21"
1'21"
1'22"
1'22"
Running hills 11:50 [5] 1.6 km (7:24 / km)
1'28"/4'20"
1'30"/4'20"
Sunday Jan 5, 2014 #
Cycling warm up/down 40:00 [3] 13.0 km (3:05 / km)
Running warm up/down 55:03 [3] 8.5 km (6:29 / km)
Friday Jan 3, 2014 #
Running warm up/down 34:49 [3] 7.0 km (4:58 / km)
Cycling 2:18:37 [3] 37.63 km (3:41 / km)
Thursday Jan 2, 2014 #
Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
Wednesday Jan 1, 2014 #
Running long 4:11:33 [4] 35.0 km (7:11 / km)