In the 31 days ending Jan 31, 2018:
Running warm up/down 28:16 [3] 5.12 km (5:31 / km) +8m 5:29 / km ahr:147 max:184 rhr:46 slept:7.0
Physical Training (Running Drills) 13:05 [3] ahr:125 max:178
Running tempo 1:17:40 [3] 14.8 km (5:15 / km) ahr:163 max:190
Weight Training 51:21 [3] ahr:77 max:123 rhr:45 slept:6.5 weight:60.8kg
Running warm up/down 8:48 [3] 1.55 km (5:41 / km) ahr:133 max:152 rhr:44 slept:7.0
Orienteering race 14:25 [3] *** 2.83 km (5:06 / km) +13m 4:59 / km ahr:128 max:149 spiked:20/20c
Running warm up/down 16:48 [3] 2.44 km (6:53 / km) ahr:119 max:140
Physical Training (Running Drills) 8:48 [3] ahr:118 max:150 rhr:45 slept:7.0
Running warm up/down 42:13 [3] 8.0 km (5:17 / km) ahr:160 max:190
Physical Training 11:17 [3] ahr:92 max:134
Weight Training 42:16 [3] ahr:66 max:115 rhr:54 slept:7.0 weight:61.2kg
Running warm up/down 2:41 [3] 0.4 km (6:42 / km) ahr:118 max:126 rhr:48 slept:7.5
Physical Training (Running Drills) 16:27 [3] ahr:94 max:128
Running warm up/down 35:09 [3] 6.02 km (5:50 / km) +7m 5:48 / km ahr:155 max:192
Running warm up/down 5:41 [3] 1.0 km (5:41 / km) ahr:167 max:174
Running race 2:58:20 [5] 42.19 km (4:14 / km) +261m 4:06 / km ahr:161 max:187 rhr:49 slept:6.0
Running warm up/down 8:10 [3] 1.42 km (5:45 / km) ahr:135 max:146 rhr:46 slept:7.5
Physical Training (Running Drills) 11:44 [3] ahr:115 max:154
Running intervals 33:24 [4] 7.19 km (4:39 / km) +11m 4:37 / km ahr:147 max:167
Running warm up/down 6:40 [3] 0.91 km (7:20 / km) ahr:157 max:167
Running warm up/down 24:45 [3] 4.51 km (5:29 / km) +2m 5:29 / km ahr:140 max:175 rhr:48 slept:7.0
Running intervals 53:51 [5] 10.17 km (5:18 / km) +11m 5:16 / km ahr:146 max:175 rhr:48 slept:7.0
Running warm up/down 16:36 [3] 3.12 km (5:19 / km) ahr:133 max:151 rhr:49 slept:7.0 weight:59.4kg
Running warm up/down 6:30 [3] 1.0 km (6:30 / km) ahr:134 max:149 rhr:49 slept:6.0
Orienteering race 56:33 [5] *** 6.56 km (8:37 / km) +335m 6:52 / km ahr:144 max:182 spiked:23/23c
Running warm up/down 36:52 [3] 7.08 km (5:12 / km) +58m 5:00 / km ahr:158 max:181 rhr:48 slept:8.5
Running warm up/down 31:08 [3] 6.02 km (5:10 / km) ahr:140 max:175 rhr:54 slept:7.0
Running warm up/down 14:39 [3] 2.42 km (6:03 / km) ahr:155 max:169 rhr:49 slept:7.0
Physical Training (Running Drills) 14:20 [3] ahr:110 max:163
Running intervals 1:08:24 [5] 16.16 km (4:14 / km) +43m 4:11 / km ahr:170 max:191
Running warm up/down 3:35 [3] 0.5 km (7:10 / km) ahr:172 max:184
Running 50:52 [3] 10.22 km (4:59 / km) +103m 4:44 / km ahr:140 max:161 rhr:50 slept:7.0
Running 24:58 [3] 5.01 km (4:59 / km) ahr:155 max:173 rhr:52 slept:7.0
Running warm up/down 5:01 [3] 0.82 km (6:07 / km) ahr:143 max:175
Physical Training (Dynanic Warm up) 6:11 [3] ahr:148 max:168
Running intervals 1:03:00 [5] 11.25 km (5:36 / km) ahr:160 max:178
Running warm up/down 10:00 [3] 1.4 km (7:09 / km) ahr:130 max:150
Running warm up/down 7:19 [3] 0.95 km (7:42 / km) +22m 6:54 / km ahr:144 max:182 rhr:47 slept:6.0
Running race 1:38:55 [5] 13.33 km (7:25 / km) +760m 5:46 / km ahr:161 max:184
Running 1:07:10 [4] 10.39 km (6:28 / km) +224m 5:50 / km ahr:159 max:190
Running warm up/down 36:59 [3] 5.63 km (6:34 / km) +19m 6:28 / km ahr:138 max:171 rhr:46 slept:7.0
Physical Training (Running Drills) 11:15 [3] ahr:110 max:136 rhr:50 slept:6.9
Running tempo 1:01:08 [5] 15.78 km (3:52 / km) +52m 3:49 / km ahr:173 max:190
Running warm up/down 15:34 [3] 2.32 km (6:43 / km) ahr:156 max:184
Physical Training (Running Drills) 7:17 [3] ahr:101 max:127 rhr:46 slept:7.5
Running warm up/down 7:02 [2] 1.08 km (6:31 / km) ahr:112 max:122
Running warm up/down 2:32 [3] 0.43 km (5:53 / km) ahr:115 max:134
Physical Training (Running Drills) 7:02 [3] ahr:103 max:126
Running intervals 1:03:07 [5] 14.53 km (4:21 / km) ahr:145 max:170
Running warm up/down 11:51 [3] 1.52 km (7:48 / km) ahr:153 max:181
Running warm up/down 3:12 [3] 0.52 km (6:09 / km) ahr:135 max:153
Running warm up/down 6:54 [3] 1.04 km (6:38 / km) +7m 6:25 / km ahr:101 max:140 rhr:49 slept:6.0
Orienteering race 48:55 [4] *** 7.4 km (6:37 / km) +46m 6:25 / km ahr:156 max:193 spiked:26/26c
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