Training Log Archive: RichIn the 30 days ending Apr 30, 2013:
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Running warm up/down 8:41 2.02 km (4:17 / km) +4m 4:15 / km
ahr:136 max:146 shoes: Inov8 F-lite 195
Running intervals 34:09 7.72 km (4:25 / km) +30m 4:20 / km
ahr:160 max:178 shoes: Inov8 F-lite 195
Running long 2:02:32 25.88 km (4:44 / km) +363m 4:25 / km
ahr:142 max:162 slept:7.75 weight:64.3kg shoes: Inov8 X Talon 212 (3)
Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
slept:8.0 weight:64kg shoes: Inov8 X Talon 212 (3)
Orienteering tempo 51:00 [4] *** 10.5 km (4:51 / km) +200m 4:26 / km
spiked:28/29c shoes: Inov8 X Talon 212 (3)
Strength and Conditioning 32:00 [1]
shoes: Inov8 Road-X 233
Running warm up/down 9:27 [2] 1.87 km (5:04 / km) +5m 5:00 / km
ahr:131 max:144 shoes: Inov8 F-lite 195
Running intervals 38:30 8.59 km (4:29 / km) +50m 4:21 / km
ahr:148 max:173 shoes: Inov8 F-lite 195
Running long 1:39:00 22.82 km (4:20 / km) +153m 4:12 / km
ahr:147 max:161 slept:7.0 weight:64.7kg shoes: Adidas Adizero Adios 2
Running 43:15 [2] 9.3 km (4:39 / km) +53m 4:31 / km
ahr:135 max:146 shoes: Adidas Adizero Adios 2
Running warm up/down 18:57 [1] 2.87 km (6:36 / km) +25m 6:20 / km
slept:7.5 weight:64.7kg shoes: Inov8 O Roc 280
Orienteering race 29:19 [4] **** 5.48 km (5:21 / km) +106m 4:53 / km
spiked:22/24c shoes: Inov8 O Roc 280
Running warm up/down 7:39 [1] 1.34 km (5:42 / km) +4m 5:37 / km
slept:8.0 weight:64.3kg shoes: Adidas Adizero Adios 2
Orienteering race 14:14 [5] ** 3.59 km (3:58 / km) +32m 3:48 / km
spiked:21/22c shoes: Adidas Adizero Adios 2
Running warm up/down 7:43 [1] 1.32 km (5:51 / km) +40m 5:05 / km
shoes: Inov8 F-lite 195
Orienteering race 14:22 [5] *** 3.42 km (4:12 / km) +26m 4:03 / km
spiked:25/26c shoes: Inov8 F-lite 195
Note
slept:2.5 weight:65.5kg (rest day)
Running warm up/down 18:41 4.7 km (3:58 / km) +26m 3:52 / km
ahr:150 max:165 slept:8.0 weight:65.5kg shoes: Addidas Adizero Tempo 5
Running race 17:00 4.79 km (3:33 / km) +58m 3:21 / km
ahr:172 max:177 shoes: Addidas Adizero Tempo 5
Orienteering intervals 6:11 ** 1.56 km (3:58 / km) +3m 3:56 / km
ahr:160 max:175 spiked:10/11c shoes: Addidas Adizero Tempo 5
Running warm up/down 5:01 [2] 0.84 km (5:59 / km)
ahr:128 max:139 shoes: Addidas Adizero Tempo 5
Orienteering intervals 9:11 ** 2.43 km (3:47 / km) +17m 3:39 / km
ahr:171 max:179 spiked:16/16c shoes: Addidas Adizero Tempo 5
Running warm up/down 5:42 0.94 km (6:03 / km) +8m 5:48 / km
ahr:128 max:143 shoes: Addidas Adizero Tempo 5
Orienteering intervals 5:57 ** 1.68 km (3:32 / km) +5m 3:29 / km
ahr:168 max:178 spiked:8/8c shoes: Addidas Adizero Tempo 5
Running 1:30:15 19.12 km (4:43 / km) +237m 4:27 / km
ahr:144 max:160 slept:8.0 weight:64.6kg shoes: Adidas Kanadia TR4
Running warm up/down 11:20 2.66 km (4:16 / km) +10m 4:11 / km
ahr:137 max:157 shoes: Addidas Adizero Tempo 5
Running intervals 39:50 8.18 km (4:52 / km) +50m 4:43 / km
ahr:151 max:174 shoes: Addidas Adizero Tempo 5
Running warm up/down 9:42 2.13 km (4:33 / km) +15m 4:24 / km
ahr:136 max:146 shoes: Inov8 F-lite 195
Running intervals 40:30 8.0 km (5:04 / km) +120m 4:43 / km
ahr:143 max:170 shoes: Inov8 F-lite 195
Strength and Conditioning 42:00 [1]
shoes: Inov8 Road-X 233
Orienteering race 44:47 [5] *** 9.14 km (4:54 / km) +330m 4:09 / km
spiked:34/35c slept:8.5 weight:64.5kg shoes: Inov8 O Roc 280
Running 17:00 4.1 km (4:09 / km)
slept:5.0 shoes: Inov8 F-lite 195
Running warm up/down 20:35 4.33 km (4:45 / km) +27m 4:37 / km
ahr:138 max:146 shoes: Inov8 F-lite 195
Running intervals 28:00 [4] 8.5 km (3:18 / km) +50m 3:12 / km
ahr:154 max:174 shoes: Inov8 F-lite 195
Strength and Conditioning 33:00 [1]
shoes: Inov8 Road-X 233
Note
Orienteering race 32:18 [4] *** 6.9 km (4:41 / km) +300m 3:51 / km
spiked:21/22c slept:6.0 shoes: Inov8 O Roc 280