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Training Log Archive: CHARLIE-B

In the 7 days ending Mar 9, 2013:

activity # timemileskm+mload
  Gym3 3:12:0974.9
  Running2 2:04:36 12.56(9:55) 20.22(6:10) 23848.4
  Orienteering1 58:45 4.16(14:07) 6.7(8:46) 11733.0
  Walking1 2:11 0.11(19:58) 0.18(12:24) 10.4
  Total6 6:17:41 16.84 27.09 356156.7
  [1-5]6 6:17:32

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SuMoTuWeThFrSa

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships
 
10 AM

Orienteering race 58:45 intensity: (24 @1) + (38 @2) + (8:31 @3) + (46:10 @4) + (3:02 @5) 6.7 km (8:46 / km) +117m 8:04 / km
ahr:156 max:166 shoes: X-talon 212 - 2


Day 1 - Green Y - Splits

Friday Mar 8, 2013 #

Note

Rest day.

Thursday Mar 7, 2013 #

7 AM

Gym (Cardio) 42:18 [3]

Wednesday Mar 6, 2013 #

8 AM

Running warm up/down 20:56 intensity: (1 @0) + (35 @1) + (6:40 @2) + (7:49 @3) + (4:33 @4) + (1:18 @5) 3.56 km (5:53 / km) +42m 5:33 / km
ahr:142 max:183 shoes: Brooks Ravenna 3 RED

Running tempo (Short Tempo) 24:54 intensity: (1 @0) + (11 @1) + (23 @2) + (3:47 @3) + (16:52 @4) + (3:40 @5) 5.01 km (4:58 / km) +48m 4:45 / km
ahr:157 max:169 shoes: Brooks Ravenna 3 RED

Goal was 5k @ 4:56/k.

Running warm up/down 9:59 intensity: (5 @0) + (22 @2) + (4:16 @3) + (5:09 @4) + (7 @5) 1.5 km (6:39 / km) +22m 6:12 / km
ahr:149 max:168

Walking warm up/down 2:11 intensity: (1 @0) + (58 @1) + (46 @2) + (26 @3) 0.18 km (12:24 / km) +1m 12:04 / km
ahr:122 max:143 shoes: Brooks Ravenna 3 RED

Tuesday Mar 5, 2013 #

7 AM

Gym (Core synergistics) 57:27 [4]

Monday Mar 4, 2013 #

8 AM

Running warm up/down 10:07 intensity: (1 @0) + (25 @1) + (2:04 @2) + (3:53 @3) + (2:21 @4) + (1:23 @5) 1.74 km (5:48 / km) +17m 5:32 / km
ahr:145 max:192 shoes: Brooks Ravenna 3 RED

Running intervals 48:21 intensity: (20:45 @1) + (3:27 @2) + (6:55 @3) + (15:26 @4) + (1:48 @5) 7.0 km (6:54 / km) +90m 6:29 / km
ahr:132 max:166 shoes: Brooks Ravenna 3 RED

5 x (1000m @ 4:30) w/400m RI

Running warm up/down 10:19 intensity: (2:17 @1) + (6:38 @2) + (1:24 @3) 1.4 km (7:22 / km) +19m 6:54 / km
ahr:126 max:139 shoes: Brooks Ravenna 3 RED

Sunday Mar 3, 2013 #

2 PM

Gym (Yoga) 1:32:24 [3]

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