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Training Log Archive: aby_lam

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running10 5:13:13 36.3(8:38) 58.42(5:22) 350
  Cycling1 1:24:31 14.28(5:55) 22.98(3:41) 51
  Orienteering1 1:11:01 3.0(23:40) 4.83(14:42) 29014 /14c100%
  Physical Training1 11:02
  Total12 7:59:47 53.58 86.23 69114 /14c100%
averages - sleep:6.4 rhr:50 weight:60.2kg

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MoTuWeThFrSaSu

Sunday Dec 1 #

8 AM

Running warm up/down 54:15 [3] 8.56 km (6:20 / km) +20m 6:16 / km
ahr:135 max:166 rhr:48 slept:7.5 weight:60.2kg

Saturday Nov 30 #

10 AM

Running warm up/down 17:23 [3] 2.74 km (6:21 / km) +80m 5:32 / km
ahr:140 max:155 rhr:53 slept:4.0

Running warm up/down 3:32 [3] 0.6 km (5:53 / km)
ahr:136 max:145

Orienteering 1:11:01 [4] **** 4.83 km (14:42 / km) +290m 11:19 / km
ahr:135 max:195 spiked:14/14c

King of Practice MA
滋賀県竜王町
12 PM

Running warm up/down 14:39 [3] 2.87 km (5:06 / km)
ahr:150 max:164

Thursday Nov 28 #

8 AM

Running warm up/down 27:39 [3] 5.5 km (5:02 / km)
ahr:147 max:174 rhr:53 slept:6.75

6 PM

Running warm up/down 15:16 [3] 2.7 km (5:39 / km) +4m 5:37 / km
ahr:146 max:186

Running intervals 52:37 [5] 11.3 km (4:39 / km) +22m 4:37 / km
ahr:149 max:162

1k F ×10
7 PM

Running warm up/down 9:58 [3] 1.5 km (6:39 / km) +2m 6:36 / km
ahr:135 max:151

Wednesday Nov 27 #

8 AM

Running warm up/down 35:04 [3] 6.17 km (5:41 / km) +13m 5:37 / km
ahr:134 max:151 rhr:54 slept:6.75

6 PM

Cycling warm up/down 1:24:31 [3] 22.98 km (3:41 / km) +51m 3:38 / km
ahr:123 max:162

Evening Ride: HKSI > Sheung Shui

Tuesday Nov 26 #

8 AM

Running warm up/down 27:44 [4] 5.57 km (4:59 / km) +5m 4:57 / km
ahr:147 max:179 rhr:44 slept:7.0

7 PM

Physical Training (Running Drills) 11:02 [3]
ahr:117 max:170

8 PM

Running warm up/down 21:56 [5] 5.5 km (3:59 / km) +21m 3:55 / km
ahr:138 max:155

Running hills 23:51 [4] 4.08 km (5:51 / km) +183m 4:46 / km
ahr:162 max:177

Hill Rep ×10
9 PM

Running warm up/down 9:19 [3] 1.33 km (7:00 / km)
ahr:146 max:173

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