Training Log Archive: MalIn the 7 days ending Mar 3, 2013:
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Mo | Tu | We | Th | Fr | Sa | Su |
Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-talons 212 2013
Orienteering race 2:12:26 [5] 15.4 km (8:36 / km) +510m 7:23 / km
shoes: Inov-8 X-talons 212 2013
Orienteering warm up/down 11:00 [2] 1.65 km (6:40 / km) +80m 5:22 / km
shoes: Inov-8 X-talons 212 2013
Orienteering 50:00 [3] 5.5 km (9:05 / km) +115m 8:14 / km
shoes: Inov-8 X-talons 212 2013
Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-talons 212 2013
Orienteering race 56:27 [4] 5.7 km (9:54 / km) +390m 7:23 / km
shoes: Inov-8 X-talons 212 2013
S and C (Flexibility) 12:00 [0]
Note
Orienteering warm up/down 20:00 [3] 4.1 km (4:53 / km) +110m 4:18 / km
shoes: Saucony Ride 5
Orienteering intervals (Sprintervals) 36:00 [5] 6.6 km (5:27 / km) +82m 5:08 / km
shoes: Saucony Ride 5
S and C (Flexibility) 28:00 [0]
Running 5:00 [2] 1.2 km (4:10 / km) +30m 3:42 / km
shoes: Saucony Ride 5
Running long 34:30 [3] 7.44 km (4:38 / km) +33m 4:32 / km
shoes: Saucony Ride 5
Running long 22:30 [3] 4.36 km (5:10 / km) +80m 4:44 / km
shoes: Saucony Ride 5
Running warm up/down 11:15 [2] 2.0 km (5:38 / km)
shoes: Asics GT-2170
Running intervals 30:00 [5] 6.7 km (4:29 / km)
shoes: Asics GT-2170
Note
(injured) (rest day)
Running 37:00 [3] 7.1 km (5:13 / km) +160m 4:41 / km
shoes: Asics GT-2170