Training Log Archive: markgIn the 30 days ending Jun 30, 2007:
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Running hills 25:00 [5] 3.0 km (8:20 / km) +195m 6:17 / km
shoes: Nike Free Trail 5.0
Running 39:00 [2] 7.5 km (5:12 / km) +25m 5:07 / km
shoes: Asics Gel 2100
Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +10m 4:58 / km
shoes: Nike Free Trail 5.0
Running intervals 15:00 [5] 4.25 km (3:32 / km) +10m 3:29 / km
shoes: Nike Free Trail 5.0
Orienteering race (AB Champs Middle) 34:28 [5] *** 4.8 km (7:11 / km) +80m 6:38 / km
ahr:177 max:187 spiked:13/14c shoes: VJ Integrator
Orienteering race (AB Champs Sprint) 18:30 [5] *** 2.6 km (7:07 / km) +50m 6:29 / km
ahr:179 max:187 spiked:7/8c shoes: VJ Integrator
Running 35:00 [3] 6.8 km (5:09 / km) +25m 5:03 / km
shoes: Adidas Supernova Control
Orienteering 41:44 [1] 4.8 km (8:42 / km)
(injured) shoes: Nike Free Trail 5.0
Running warm up/down 25:00 [0] 3.5 km (7:09 / km)
(injured) shoes: Nike Free Trail 5.0
Orienteering 1:08:38 [2] ***** 4.55 km (15:05 / km) +185m 12:32 / km
ahr:154 max:179 spiked:5/5c shoes: VJ Integrator
Orienteering (Follow-John) 24:58 [3] ***** 2.1 km (11:53 / km) +65m 10:18 / km
spiked:5/6c shoes: Adidas Supernova Control
Orienteering 48:20 [3] *** 3.3 km (14:39 / km) +110m 12:33 / km
ahr:156 max:173 spiked:13/19c shoes: VJ Integrator
Running warm up/down 11:00 [2] 1.9 km (5:47 / km) +10m 5:38 / km
shoes: Adidas Supernova Control
Running tempo 22:00 [4] 5.8 km (3:48 / km) +15m 3:45 / km
ahr:172 max:179 shoes: Adidas Supernova Control
Orienteering 11:05 [4] *** 2.2 km (5:02 / km) +10m 4:56 / km
ahr:172 max:181 spiked:8/10c shoes: VJ Integrator
Orienteering race (FWOC Sprint #2) 13:06 [5] *** 2.41 km (5:26 / km) +10m 5:20 / km
ahr:179 max:186 spiked:10/11c shoes: VJ Integrator
Note
Running warm up/down 29:02 [3] 5.7 km (5:06 / km) +20m 5:00 / km
shoes: Nike Free Trail 5.0
Running intervals 6:00 [5] 1.8 km (3:20 / km) +15m 3:12 / km
shoes: Nike Free Trail 5.0
Running 25:00 [0] 3.5 km (7:09 / km)
shoes: Nike Free Trail 5.0