In the 31 days ending Jan 31, 2020:
Running tempo 35:07 [4] 6.69 km (5:15 / km) +25m 5:09 / km ahr:135 max:151 rhr:42 slept:8.0
Running tempo 34:32 [4] 6.66 km (5:11 / km) +19m 5:07 / km ahr:141 max:164 rhr:46 slept:8.5
Running warm up/down 28:22 [3] 5.23 km (5:25 / km) ahr:136 max:158 rhr:48 slept:7.0
Running hills 1:45:02 [3] 10.78 km (9:45 / km) +708m 7:20 / km ahr:150 max:185 rhr:45 slept:6.0
Running 1:25:20 [3] 13.0 km (6:34 / km) +370m 5:45 / km ahr:151 max:188 rhr:48 slept:6.0
Running 1:48:30 [3] 10.07 km (10:46 / km) +591m 8:20 / km ahr:138 max:181 rhr:49 slept:6.0
Running warm up/down 45:23 [3] 8.24 km (5:30 / km) ahr:132 max:145 rhr:48 slept:7.0
Running warm up/down 30:27 [3] 5.67 km (5:22 / km) +8m 5:20 / km ahr:135 max:171 rhr:46 slept:7.0
Weight Training 35:18 [3] ahr:79 max:104 rhr:51 slept:7.0 weight:58.6kg
Running warm up/down 57:48 [3] 10.33 km (5:36 / km) +4m 5:35 / km ahr:130 max:150
Running warm up/down 6:29 [3] 1.0 km (6:29 / km) ahr:129 max:162 rhr:44 slept:7.5
Physical Training (Running Drills) 27:37 [3] ahr:112 max:166
Running intervals 1:17:42 [5] 17.28 km (4:30 / km) +46m 4:26 / km ahr:157 max:188
Running 3:52 [3] 0.51 km (7:35 / km) ahr:136 max:164
Running warm up/down 10:00 [3] 1.55 km (6:27 / km) +29m 5:54 / km ahr:117 max:126 rhr:47 slept:6.5
Running race 1:28:25 [5] 21.1 km (4:11 / km) +300m 3:55 / km ahr:158 max:181
Running warm up/down 18:22 [3] 2.47 km (7:26 / km) +9m 7:18 / km ahr:137 max:155
Running warm up/down 38:12 [3] 7.16 km (5:20 / km) +18m 5:16 / km ahr:147 max:185
Running warm up/down 31:33 [3] 5.43 km (5:49 / km) ahr:130 max:149 rhr:51 slept:6.5
Running warm up/down 11:25 [3] 2.01 km (5:41 / km) ahr:136 max:149 rhr:47 slept:7.0
Running intervals 1:03:59 [5] 15.02 km (4:16 / km) +15m 4:14 / km ahr:158 max:174
Running warm up/down 10:27 [3] 1.64 km (6:22 / km) +2m 6:20 / km ahr:140 max:155
Running warm up/down 59:50 [3] 10.7 km (5:36 / km) +28m 5:31 / km ahr:137 max:178 rhr:51 slept:7.0
Running warm up/down 34:18 [3] 5.66 km (6:04 / km) +17m 5:58 / km ahr:126 max:139 rhr:42 slept:6.5
Running warm up/down 6:08 [3] 1.01 km (6:04 / km) ahr:128 max:144
Physical Training (Running Drills) 15:47 [3] ahr:102 max:134
Running intervals 53:19 [5] 8.0 km (6:40 / km) +35m 6:31 / km ahr:138 max:165
Running warm up/down 14:36 [3] 2.07 km (7:03 / km) ahr:140 max:167
Orienteering race 2:01:09 [5] *** 13.47 km (9:00 / km) +877m 6:47 / km ahr:164 max:198 spiked:27/27c rhr:44 slept:7.5
Running warm up/down 33:33 [3] 5.5 km (6:06 / km) +2m 6:05 / km ahr:128 max:158 rhr:47 slept:8.0
Running 1:11:39 [4] 14.25 km (5:02 / km) +131m 4:48 / km ahr:144 max:170 rhr:49 slept:7.0
Running warm up/down 22:27 [3] *** 4.09 km (5:29 / km) +4m 5:28 / km ahr:138 max:155 rhr:43 slept:6.5
Running intervals 52:51 [5] 12.0 km (4:24 / km) ahr:160 max:180
Running warm up/down 5:00 [3] 0.73 km (6:51 / km) ahr:151 max:160
Running warm up/down 50:30 [3] 8.73 km (5:47 / km) +17m 5:44 / km ahr:137 max:161 rhr:52 slept:6.5
Running warm up/down 8:59 [3] 1.42 km (6:20 / km) ahr:129 max:143 rhr:42 slept:7.0
Physical Training (Running Drills) 18:25 [3] ahr:112 max:143
Running intervals 17:03 [5] 3.2 km (5:20 / km) ahr:135 max:168
Running tempo 36:50 [5] 8.57 km (4:18 / km) +23m 4:14 / km ahr:158 max:166
Running warm up/down 2:55 [3] 0.46 km (6:20 / km) ahr:138 max:150
Physical Training 12:47 [3] ahr:107 max:144
Cycling warm up/down (Wattbike) 20:06 [3] 7.99 km (2:31 / km) ahr:85 max:96 rhr:40 slept:7.0 weight:60.8kg
Running warm up/down 11:27 [3] 2.06 km (5:33 / km) ahr:133 max:145 rhr:48 slept:6.0
Running race 1:29:56 [5] 21.1 km (4:16 / km) +293m 3:59 / km ahr:146 max:159
Orienteering 12:37 [3] ** 1.91 km (6:36 / km) +13m 6:23 / km ahr:151 max:171 spiked:20/20c
Orienteering 10:11 [3] ** 1.89 km (5:23 / km) +11m 5:14 / km ahr:134 max:152 spiked:12/12c
Orienteering 7:07 [4] ** 1.35 km (5:16 / km) +10m 5:05 / km ahr:146 max:182 spiked:12/12c
Running warm up/down 18:37 [3] 3.52 km (5:17 / km) ahr:128 max:155 rhr:46 slept:7.0
Running tempo 1:04:34 [4] 12.39 km (5:13 / km) +9m 5:12 / km ahr:135 max:184 rhr:47 slept:6.0
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