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Training Log Archive: Tane

In the 7 days ending Jan 22, 2012:

activity # timemileskm+mload
  Running5 7:21:57 44.04(10:02) 70.88(6:14) 17301266.7
  Cycling8 3:43:34 62.81(16.9/h) 101.08(27.1/h) 95594.6
  Orienteering2 44:00 5.97(7:23) 9.6(4:35)176.0
  Strength & Core1 30:0045.0
  Dynamic Stretching1 10:0015.0
  Watersport1 200.5
  Total12 12:29:51 112.82 181.56 18252097.8
  [1-5]12 12:09:51

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MoTuWeThFrSaSu

Sunday Jan 22, 2012 #

11 AM

Orienteering 23:00 [4] **** 4.9 km (4:42 / km)
shoes: Inov8 Roclite 285

12 PM

Orienteering 21:00 [4] *** 4.7 km (4:28 / km)
shoes: Inov8 Roclite 285

Saturday Jan 21, 2012 #

8 AM

Running long 3:43:01 intensity: (3:41 @1) + (3:06 @2) + (1:48:51 @3) + (1:42:50 @4) + (4:33 @5) 27.97 km (7:58 / km) +976m 6:47 / km
ahr:155 max:191 shoes: Asics Gel-Trabuco 14

Friday Jan 20, 2012 #

Note
(rest day)

Thursday Jan 19, 2012 #

7 AM

Cycling 29:09 intensity: (8 @0) + (1:26 @1) + (4:49 @2) + (12:54 @3) + (9:52 @4) 12.82 km (26.4 kph) +23m
ahr:147 max:171 shoes: Exustar E-SR540

5 PM

Cycling 21:55 intensity: (36 @1) + (2:48 @2) + (4:30 @3) + (11:38 @4) + (2:23 @5) 12.52 km (34.3 kph) +3m
ahr:158 max:184 shoes: Exustar E-SR540

Running intervals 50:35 intensity: (1:30 @0) + (2:34 @1) + (9:22 @2) + (17:41 @3) + (11:30 @4) + (7:58 @5) 11.09 km (4:34 / km) +57m 4:27 / km
ahr:149 max:182 shoes: Asics GT-2150 (2)

Dynamic Stretching 10:00 [2]
shoes: Asics GT-2150 (2)

Watersport 20 [2] 0.0 km

Wednesday Jan 18, 2012 #

7 AM

Cycling 26:54 intensity: (2:13 @1) + (2:31 @2) + (8:57 @3) + (12:33 @4) + (40 @5) 12.78 km (28.5 kph) +22m
ahr:153 max:187 shoes: Exustar E-SR540

5 PM

Cycling 30:32 intensity: (25 @0) + (9:00 @1) + (6:26 @2) + (11:35 @3) + (3:06 @4) 12.3 km (24.2 kph) +1m
ahr:132 max:172 shoes: Exustar E-SR540

Running hills 1:31:06 intensity: (17:35 @0) + (5:13 @1) + (20:07 @2) + (34:08 @3) + (10:40 @4) + (3:23 @5) 14.59 km (6:15 / km) +545m 5:16 / km
ahr:132 max:185 shoes: Asics Gel-Trabuco 14

Tuesday Jan 17, 2012 #

7 AM

Cycling 27:46 intensity: (1 @0) + (30 @1) + (4:41 @2) + (11:25 @3) + (11:07 @4) + (2 @5) 12.82 km (27.7 kph) +22m
ahr:150 max:178 shoes: Exustar E-SR540

5 PM

Cycling 15:42 intensity: (4 @1) + (4:18 @2) + (4:56 @3) + (2:45 @4) + (3:39 @5) 7.31 km (27.9 kph)
ahr:166 max:178 shoes: Exustar E-SR540

Running race 15:52 intensity: (1 @1) + (7 @2) + (9 @3) + (41 @4) + (14:54 @5) 5.0 km (3:10 / km)
ahr:186 max:194 shoes: Asics Gel-Speedstar II

Running warm up/down 15:05 intensity: (1:36 @1) + (4:45 @2) + (8:44 @3) 2.6 km (5:49 / km)
ahr:132 max:147 shoes: Asics Gel-Speedstar II

Cycling 17:25 intensity: (4 @0) + (4:52 @1) + (11:11 @2) + (1:18 @3) 5.46 km (18.8 kph) +1m
ahr:123 max:140 shoes: Exustar E-SR540

Monday Jan 16, 2012 #

7 AM

Cycling 26:55 intensity: (6 @0) + (1:12 @1) + (3:10 @2) + (9:39 @3) + (12:48 @4) 12.76 km (28.4 kph) +22m
ahr:152 max:173 shoes: Exustar E-SR540

5 PM

Cycling 27:16 intensity: (4 @0) + (1:20 @1) + (7:40 @2) + (15:12 @3) + (3:00 @4) 12.32 km (27.1 kph) +1m
ahr:141 max:171 shoes: Exustar E-SR540

Running 46:18 intensity: (7 @0) + (3:14 @1) + (4:41 @2) + (31:00 @3) + (7:16 @4) 9.64 km (4:48 / km) +152m 4:27 / km
ahr:146 max:170 shoes: Asics GT-2150 (2)

9 PM

Strength & Core 30:00 [2]

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