Training Log Archive: markgIn the 30 days ending Sep 30, 2013:
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Orienteering race 1:53:05 [3] 15.0 km (7:32 / km)
shoes: VJ Sticky
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Asics Hyperspeed 4
Orienteering race 16:55 [5] 2.75 km (6:09 / km)
shoes: Asics Hyperspeed 4
Running 33:39 [2] 5.7 km (5:54 / km) +60m 5:37 / km
shoes: Mizuno Wave Elixir 8
Running intervals 19:56 [3] 5.4 km (3:41 / km)
ahr:165 max:176 shoes: Asics Hyperspeed 4
Running tempo 32:32 [3] 7.32 km (4:27 / km) +50m 4:18 / km
ahr:162 max:188 shoes: Nike Free 3.0 v3
Note
(rest day)
Running 11:46 [2] 1.82 km (6:28 / km) +40m 5:50 / km
shoes: Mizuno Wave Elixir 8
Running intervals 11:56 [5] 4.0 km (2:59 / km)
shoes: Asics Hyperspeed 4
Running 39:12 [3] 8.2 km (4:47 / km) +100m 4:30 / km
ahr:156 max:179 (sick) shoes: Mizuno Wave Elixir 8
Orienteering race 1:35:01 [3] 11.7 km (8:07 / km) +230m 7:24 / km
(sick) shoes: VJ Sticky
Orienteering 25:00 [2] 2.4 km (10:25 / km) +35m 9:43 / km
shoes: VJ Sticky
Orienteering race 33:34 [4] 4.0 km (8:24 / km) +90m 7:33 / km
ahr:176 max:188 shoes: VJ Sticky
Running intervals 12:19 [4] 3.18 km (3:52 / km) +20m 3:45 / km
shoes: Nike Free 3.0 v3
Running long 2:20:00 [1] 24.0 km (5:50 / km) +600m 5:11 / km
shoes: Mizuno Wave Elixir 8
Running 30:58 [2] 6.36 km (4:52 / km) +90m 4:33 / km
shoes: Mizuno Wave Elixir 8