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Training Log Archive: duxma

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running8 7:23:55 52.51(8:27) 84.51(5:15) 791
  Bike6 6:46:00 81.36(12.0/h) 130.93(19.3/h) 691
  Stretching5 5:15:00
  Sports1 1:20:00
  Orienteering-R1 56:38 7.2(7:52) 11.58(4:53) 5016c
  Total19 21:41:33 141.06 227.02 153216c
averages - sleep:8.4

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Friday Nov 30, 2012 #

Note
slept:7.5 (rest day)

Thursday Nov 29, 2012 #

Note
slept:11.5

7 PM

Running long 1:30:00 [4] 18.1 km (4:58 / km) +35m 4:55 / km
shoes: Nike Air Waffle Trainer

Wednesday Nov 28, 2012 #

Note
slept:7.5

Running 12:47 [3] 2.0 km (6:24 / km)
(sick) shoes: Nike Air Waffle Trainer

400-200-100m
1:03-0:33-0:12

It was rainy and slip so my plan (10*400) was not good...so I decited to do 400-200-100 and I could not do more in this training because I am kind sick.

Tuesday Nov 27, 2012 #

Note
slept:7.5

Bike 1:30:00 [3] 25.4 km (16.9 kph) +35m

Sports 1:20:00 [3]

Monday Nov 26, 2012 #

Note
slept:9.5

Running (10'-50'-15') 1:14:35 [4] 15.5 km (4:49 / km) +30m 4:46 / km
shoes: Nike Air Waffle Trainer

2km slowly
11.8 80%
1.7 slowly

Sunday Nov 25, 2012 #

Note
slept:9.5

Running 43:24 [3] 8.2 km (5:18 / km) +200m 4:43 / km
shoes: Inov OROC™ 280

Saturday Nov 24, 2012 #

Running 1:11:03 [3] 12.54 km (5:40 / km) +423m 4:51 / km
shoes: Inov OROC™ 280

Note
slept:10.5

Friday Nov 23, 2012 #

Note
slept:6.0

Thursday Nov 22, 2012 #

Note
slept:6.0

Wednesday Nov 21, 2012 #

Bike (indoors) 20:02 [3] 12.0 km (35.9 kph)

Note
slept:10.0

Tuesday Nov 20, 2012 #

Note
slept:7.5

5 PM

Stretching 1:20:00 [3]

Monday Nov 19, 2012 #

Note
slept:7.0

5 PM

Running long (off road) 1:18:59 [2] 14.53 km (5:26 / km) +30m 5:23 / km
shoes: Inov OROC™ 280

Sunday Nov 18, 2012 #

Note
slept:10.5

Saturday Nov 17, 2012 #

Note
slept:9.5

11 AM

Stretching 1:30:00 [3]

3 PM

Bike 1:22:12 [3] 27.56 km (20.1 kph) +270m

Friday Nov 16, 2012 #

Note
slept:8.5

Thursday Nov 15, 2012 #

Note
slept:9.5

Nothing for today I will continue with trainings tomorrow because I dont want still to risk

Wednesday Nov 14, 2012 #

Note
slept:10.5 (sick)

Tuesday Nov 13, 2012 #

Note
slept:10.0 (sick)

Bike (indoors ) 12:51 [3] 7.5 km (35.0 kph)
(sick)

I didnt had time for more...because I am going every 20 minutes to the WC

Monday Nov 12, 2012 #

Note
slept:5.0 (sick)

11 AM

Note
slept:3.0 (sick)

Sunday Nov 11, 2012 #

Note
slept:7.0

11 AM

Orienteering-R race 56:38 [3] 11.58 km (4:53 / km) +50m 4:47 / km
16c shoes: Nike Air Waffle Trainer

MOV in Venice much water on roads (water was in some parts of city to the knees)
this was the biggest Piaza in venice at the time when was race:
https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-...

Saturday Nov 10, 2012 #

Note
slept:3.0

Running 15:24 [3] 3.2 km (4:49 / km)

Running from Pizzeria to bus station

Friday Nov 9, 2012 #

Event: Adriatic Meeting (Venice O Race)
 

Note
slept:7.5

Thursday Nov 8, 2012 #

Note
slept:6.5

8 PM

Note
(rest day)

I didnt had time today for any training so today is rest, and tomorrow we are going to Venice for MOV.

Wednesday Nov 7, 2012 #

Note
slept:7.5

Bike 1:20:12 [3] 25.52 km (19.1 kph) +235m

Stretching 25:00 [3]

Tuesday Nov 6, 2012 #

Note
slept:8.5

5 PM

Running 57:43 [3] 10.44 km (5:32 / km) +73m 5:20 / km
ahr:164 max:181 shoes: Nike Air Waffle Trainer

Monday Nov 5, 2012 #

Note
slept:7.5

5 PM

Stretching 1:00:00 [3]

Abs, push ups and some few more workouts

Sunday Nov 4, 2012 #

Note
slept:8.0

11 AM

Stretching 1:00:00 [3]

5 PM

Bike 2:00:43 [3] 32.95 km (16.4 kph) +151m
ahr:131 max:201

I started preparing for winter part of season 2013

Saturday Nov 3, 2012 #

Note
slept:10.7

Friday Nov 2, 2012 #

Note
slept:10.0

Thursday Nov 1, 2012 #

Note
slept:9.0

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