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Training Log Archive: speedy

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  XC Running6 4:37:48 28.68 46.15 1039
  Orienteering3 1:56:07 12.02(9:40) 19.34(6:00) 22252c
  Total9 6:33:55 40.69 65.49 126152c
  [1-5]9 6:33:50

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SaSuMoTuWeThFr

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
1 PM

XC Running warm up/down 15:00 [1]
shoes: Speedcross 2 (05/11)

2 PM

Orienteering race (Sprint) 20:34 intensity: (12 @2) + (10 @3) + (40 @4) + (19:32 @5) *** 4.17 km (4:56 / km) +42m 4:42 / km
ahr:163 max:169 20c shoes: Speedcross 2 (05/11)

Orienteering warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Speedcross 2 (05/11)


Sprint - Red/Blue - Splits

Thursday Apr 12, 2012 #

8 AM

Note

12 PM

XC Running 30:00 intensity: (5 @1) + (41 @2) + (11:22 @3) + (17:52 @4) 6.16 km (4:52 / km) +128m 4:25 / km
ahr:140 max:154 shoes: XA Pro 5 (07/10)

Wednesday Apr 11, 2012 #

8 AM

Note

12 PM

XC Running warm up/down 19:54 intensity: (34 @1) + (3:28 @2) + (14:59 @3) + (53 @4) 3.97 km (5:01 / km) +67m 4:37 / km
ahr:127 max:145 shoes: Speedcross 2 (05/11)

XC Running hills (Repeats) 15:16 intensity: (5:12 @2) + (3:43 @3) + (5:30 @4) + (51 @5) 2.31 km (6:37 / km) +109m 5:21 / km
ahr:134 max:160 shoes: Speedcross 2 (05/11)

XC Running 21:31 intensity: (40 @2) + (14:51 @3) + (6:00 @4) 4.05 km (5:19 / km) +119m 4:38 / km
ahr:134 max:146 shoes: Speedcross 2 (05/11)

Tuesday Apr 10, 2012 #

8 AM

Note

12 PM

XC Running 56:00 intensity: (26 @1) + (2:20 @2) + (29:21 @3) + (23:53 @4) 11.08 km (5:03 / km) +256m 4:32 / km
ahr:136 max:150 shoes: XA Pro 5 (07/10)

10 PM

Note

Monday Apr 9, 2012 #

8 AM

Note
(rest day)

9 PM

Note

Sunday Apr 8, 2012 #

11 AM

XC Running long 1:45:07 intensity: (36 @1) + (27:32 @2) + (1:13:07 @3) + (3:52 @4) 18.59 km (5:39 / km) +360m 5:09 / km
ahr:127 max:146 shoes: Speedcross 2 (05/11)

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park
 
10 AM

XC Running 15:00 [2]
shoes: Icebug SPIRIT OLX

12 PM

Orienteering (Sprint) 10:03 intensity: (5 @0) + (13 @1) + (15 @2) + (15 @3) + (6:50 @4) + (2:25 @5) 1.87 km (5:22 / km) +34m 4:56 / km
ahr:149 max:165 9c shoes: Icebug SPIRIT OLX

1 PM

Orienteering 55:30 intensity: (8 @2) + (56 @3) + (53:41 @4) + (45 @5) 9.3 km (5:58 / km) +146m 5:32 / km
ahr:150 max:160 23c shoes: Icebug SPIRIT OLX


Red - Splits

Sprint3 - Splits

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