Training Log Archive: KingTimIn the 31 days ending Jul 31, 2009:
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Run 40:20 [3] 9.15 km (4:24 / km)
shoes: Nike Air Zoom Vomero +3
Run 50:10 [3] 11.5 km (4:22 / km)
ahr:138 shoes: Salomon XT Wings
Run (Monday night run) 1:35:50 [3] 16.1 km (5:57 / km)
shoes: Salomon XT Wings
Run long 2:08:30 [3] 26.5 km (4:51 / km)
shoes: Salomon XT Wings
Run 52:00 [3] 10.9 km (4:46 / km)
shoes: Salomon XT Wings
Run warm up/down 14:30 [2] 2.5 km (5:48 / km)
shoes: Inov8 Mudclaw 312
Run hills 43:30 [4] 5.4 km (8:03 / km) +700m 4:53 / km
shoes: Inov8 Mudclaw 312
Run warm up/down (GWR coaching) 24:00 [2] 4.0 km (6:00 / km)
shoes: Nike Air Zoom Vomero +3
Run intervals (GWR coaching) 34:25 [4] 8.7 km (3:57 / km)
shoes: Nike Air Zoom Vomero +3
Bike on road (Bike to work) 25:00 [2] 9.5 km (22.8 kph)
Bike on road (Bike home from work) 25:00 [3] 9.5 km (22.8 kph)
Run (Monday night run) 1:13:30 [3] 13.5 km (5:27 / km)
shoes: Salomon XT Wings
Run 1:18:00 [3] 16.3 km (4:47 / km)
shoes: Salomon XT Wings
Run warm up/down 9:00 [1] 1.3 km (6:55 / km)
shoes: Inov8 Terroc 330
Orienteering (BOK Summer Informal) 30:08 [4] 6.5 km (4:38 / km)
shoes: Inov8 Terroc 330
Run warm up/down 27:10 [2] 5.2 km (5:13 / km)
shoes: Nike Air Zoom Vomero +3
Note
(injured)
Run race (Blaise Blazer) 11:30 [5] 3.0 km (3:50 / km)
shoes: Inov8 Mudclaw 312
Orienteering race (UK Cup final long) 35:00 [3] 4.0 km (8:45 / km)
shoes: Inov8 Mudclaw 312
Orienteering race (UK Cup final middle) 49:50 [5] 6.2 km (8:02 / km) +210m 6:52 / km
shoes: Inov8 Mudclaw 312
Orienteering race (UK Cup Final Sprint) 25:03 [4] 2.7 mi (9:17 / mi) +130m 8:04 / mi
shoes: Inov8 Mudclaw 312