Training Log Archive: aby_lam

Weight Training 55:58 [3]
ahr:78 max:125 rhr:48 slept:8.0 weight:60.4kg

Running 1:09:13 [4] 10.45 km (6:37 / km) +318m 5:45 / km
ahr:156 max:192 rhr:50 slept:5.0

Running warm up/down 2:18 [3] 0.38 km (6:03 / km)
ahr:119 max:135 rhr:47 slept:7.5

Orienteering race 18:10 [5] *** 3.86 km (4:42 / km) +17m 4:36 / km
ahr:166 max:201 spiked:21/22c

Running warm up/down 5:56 [3] 0.68 km (8:44 / km)
ahr:134 max:148

Running warm up/down 45:08 [3] 8.15 km (5:32 / km) +16m 5:29 / km
ahr:139 max:155 rhr:47 slept:7.0

Cycling long 4:20:05 [4] 82.03 km (3:10 / km) +337m 3:06 / km
ahr:116 max:153

Running warm up/down 24:26 [3] 4.3 km (5:41 / km)
ahr:129 max:143 rhr:46 slept:6.5

Basketball 29:38 [3]
ahr:146 max:178

Running warm up/down 7:33 [3] 1.26 km (6:00 / km)
ahr:129 max:160

Physical Training (Running Drills) 16:50 [3]
ahr:101 max:129

Running intervals 51:07 [5] 7.7 km (6:38 / km)
ahr:150 max:183

Running warm up/down 12:44 [3] 1.81 km (7:02 / km)
ahr:146 max:157

Weight Training 56:21 [3]
ahr:78 max:138 rhr:54 slept:7.0 weight:60.3kg

Basketball 49:36 [3]
ahr:137 max:175 rhr:44 slept:7.0

Physical Training (Running Drills) 15:05 [3]
ahr:100 max:137

Running tempo 20:50 [4] 5.2 km (4:00 / km)
ahr:168 max:186

Running warm up/down 3:18 [3] 0.47 km (7:01 / km)
ahr:142 max:151

Running intervals 27:48 [4] 4.0 km (6:57 / km)
ahr:162 max:181

Physical Training 7:08 [3]
ahr:141 max:169

Running warm up/down 6:49 [3] 0.99 km (6:53 / km)
ahr:147 max:152

Running warm up/down 16:48 [3] 3.22 km (5:13 / km)
ahr:132 max:146 rhr:40 slept:6.5

Weight Training 55:00 [3]
ahr:73 max:126 weight:60.6kg

Running race 1:41:32 [4] 15.7 km (6:28 / km) +490m 5:36 / km
ahr:169 max:190 rhr:45 slept:8.5

Running warm up/down 25:57 [3] 5.09 km (5:06 / km)
ahr:135 max:149 rhr:48 slept:6.5

Running warm up/down 24:40 [3] 5.22 km (4:44 / km)
ahr:137 max:158 rhr:45 slept:6.5

Physical Training (Running Drills) 12:39 [3]
ahr:109 max:142

Running warm up/down 22:39 [4] 3.91 km (5:48 / km) +13m 5:42 / km
ahr:139 max:184

Running warm up/down 2:35 [3] 0.53 km (4:52 / km) +3m 4:44 / km
ahr:143 max:163

Running hills 11:28 [5] 2.29 km (5:00 / km) +39m 4:37 / km
ahr:165 max:175

Running warm up/down 14:27 [3] 2.7 km (5:21 / km) +12m 5:14 / km
ahr:166 max:181

Running warm up/down 5:51 [3] 0.83 km (7:03 / km) +2m 6:58 / km
ahr:153 max:166

Weight Training 55:01 [3]
ahr:79 max:129 rhr:48 slept:6.5 weight:60.3kg

Running warm up/down 2:31 [3] 0.35 km (7:11 / km)
ahr:117 max:146 rhr:47 slept:6.5

Running tempo 33:02 [4] 8.0 km (4:08 / km)
ahr:161 max:182

Physical Training 23:25 [4]
ahr:120 max:161

Running intervals 34:55 [5] 6.0 km (5:49 / km)
ahr:162 max:190

Running warm up/down 10:02 [3] 1.47 km (6:50 / km)
ahr:144 max:167

Running long 1:18:08 [3] 10.73 km (7:17 / km) +271m 6:28 / km
ahr:137 max:187 rhr:46 slept:5.5

Running warm up/down 2:43 [3] 0.51 km (5:20 / km)
ahr:120 max:130

Running warm up/down 6:39 [3] 1.03 km (6:27 / km) +23m 5:48 / km
ahr:142 max:161 rhr:41 slept:7.0

Running race 1:02:29 [5] 11.02 km (5:40 / km) +307m 4:59 / km
ahr:172 max:194

Running warm up/down 8:37 [3] 0.81 km (10:38 / km) +2m 10:30 / km
ahr:138 max:147

Running warm up/down 7:53 [3] 1.22 km (6:28 / km)
ahr:118 max:130 rhr:54 slept:6.5

Physical Training (Running Drills) 8:45 [3]
ahr:113 max:146

Running intervals 39:40 [5] 8.5 km (4:40 / km) +34m 4:35 / km
ahr:164 max:187

Physical Training 17:58 [3]
ahr:116 max:137

Running warm up/down 11:08 [3] 2.13 km (5:14 / km) +2m 5:12 / km
ahr:131 max:147 rhr:51 slept:6.0

Physical Training (Running Drills) 7:37 [3]
ahr:97 max:124

Running hills 1:22:25 [4] 7.87 km (10:28 / km) +500m 7:57 / km
ahr:146 max:188

Running warm up/down 1:27 [3] 0.21 km (6:54 / km)
ahr:142 max:147

Running warm up/down 9:19 [3] 1.6 km (5:49 / km)
ahr:128 max:143 rhr:49 slept:6.0

Physical Training (Running Drills) 13:43 [3]
ahr:101 max:134

Running warm up/down 16:28 [3] 2.18 km (7:33 / km) +81m 6:22 / km
ahr:133 max:169

Running tempo 4:48 [3] 1.31 km (3:40 / km)
ahr:155 max:164

Running warm up/down 15:52 [3] 2.45 km (6:29 / km) +59m 5:47 / km
ahr:154 max:175

Running warm up/down 35:42 [3] 5.19 km (6:53 / km) +23m 6:44 / km
ahr:147 max:173

Cycling warm up/down 44:19 [3] 19.7 km (2:15 / km) +30m 2:14 / km
rhr:48 slept:8.5

Running warm up/down 4:37 [3] 0.74 km (6:14 / km)
ahr:137 max:148 rhr:48 slept:6.0

Running race 41:30 [5] 10.0 km (4:09 / km) +4m 4:09 / km
ahr:179 max:202

Running warm up/down 5:58 [3] 0.62 km (9:37 / km) +20m 8:17 / km
ahr:141 max:152

Running warm up/down 12:43 [3] 2.06 km (6:10 / km) +28m 5:47 / km
ahr:125 max:148 rhr:46 slept:8.5

Orienteering 17:13 [3] *** 3.26 km (5:17 / km) +31m 5:02 / km
ahr:117 max:141 spiked:18/18c

Running warm up/down 6:08 [3] 0.94 km (6:31 / km)
ahr:134 max:177

Running warm up/down 35:31 [3] 7.2 km (4:56 / km) +69m 4:42 / km
ahr:150 max:176 rhr:44 slept:8.0

Orienteering 1:17:25 [3] **** 7.36 km (10:31 / km) +145m 9:35 / km
ahr:152 max:184 spiked:23/23c rhr:46 slept:8.0

Running warm up/down 4:09 [3] 0.66 km (6:17 / km) +5m 6:04 / km
ahr:143 max:179

Orienteering race 22:41 [4] *** 4.3 km (5:17 / km) +75m 4:51 / km
ahr:154 max:175 spiked:25/25c

Running warm up/down 5:34 [3] 0.68 km (8:11 / km)
ahr:150 max:159

Orienteering 58:14 [3] **** 4.55 km (12:48 / km) +167m 10:49 / km
ahr:147 max:187 spiked:14/14c rhr:46 slept:8.5

Running warm up/down 14:30 [3] 2.03 km (7:09 / km) +4m 7:04 / km
ahr:166 max:186

Orienteering 1:18:04 [3] *** 7.61 km (10:16 / km) +199m 9:04 / km
ahr:141 max:195 spiked:12/13c rhr:48 slept:7.9

Orienteering 45:43 [3] **** 4.2 km (10:53 / km) +52m 10:15 / km
ahr:136 max:174 spiked:10/10c

Running warm up/down 3:35 [3] 0.52 km (6:53 / km) +2m 6:46 / km
ahr:123 max:136 rhr:44 slept:8.0

Orienteering 21:39 [3] *** 4.17 km (5:12 / km) +81m 4:44 / km
ahr:133 max:170 spiked:15/15c

Running warm up/down 6:22 [2] 0.85 km (7:29 / km)
ahr:133 max:146

Orienteering race 23:16 [4] **** 3.79 km (6:08 / km) +67m 5:38 / km
ahr:118 max:147 spiked:19/19c

Running warm up/down 18:53 [3] 2.95 km (6:24 / km) +17m 6:13 / km
ahr:133 max:145 rhr:47 slept:8.0

Orienteering race 18:35 [4] *** 3.75 km (4:57 / km) +43m 4:41 / km
ahr:154 max:184 spiked:26/26c

Running warm up/down 16:52 [3] 3.02 km (5:35 / km) +6m 5:32 / km
ahr:155 max:178