Training Log Archive: hkleafIn the 30 days ending Nov 30, 2006:
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Running 56:00 [1] 5.82 mi (9:37 / mi)
shoes: Asics Gel Cumulus VII
Note
(rest day)
Orienteering (Field Checking) 3:57:48 [1] *** 9.0 km (26:25 / km)
shoes: Icebug MR BUGrip
Running (Hash) 1:01:26 [2] 6.47 mi (9:30 / mi)
shoes: Asics Gel Cumulus VII
Running warm up/down (Road) 10:15 [2] 1.26 mi (8:08 / mi)
shoes: Asics Gel Landreth II
Running race (Road) 37:42 [5] 10.0 km (3:46 / km)
shoes: Asics Gel Landreth II
Note
Running (Treadmill) 20:00 [2] 2.5 mi (8:00 / mi) +80m 7:17 / mi
slept:8.0 weight:57kg shoes: Asics Gel Cumulus VII
Running warm up/down (Treadmill) 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Asics Gel Cumulus VII
Running (Mixed Road/Trail/Grass) 42:35 [2] ** 5.24 mi (8:08 / mi) +195m 7:17 / mi
shoes: Asics Gel Cumulus VII
Running (Road) 43:41 [2] 5.84 mi (7:29 / mi) +110m 7:04 / mi
shoes: Asics Gel Cumulus VII
Running warm up/down (Road) 5:08 [1] 0.53 mi (9:41 / mi) +6m 9:21 / mi
shoes: Asics Gel Cumulus VII
Note
(rest day)
Running warm up/down (Paved trail) 26:11 [2] 3.08 mi (8:30 / mi)
shoes: Asics Gel Landreth II
Running tempo (Paved trail) 19:42 [4] 5.0 km (3:56 / km)
shoes: Asics Gel Landreth II
Running warm up/down (Road) 10:30 [1] 1.11 mi (9:28 / mi)
shoes: Asics Gel Landreth II
Swimming (Indoor) 1:12:58 [2] 2.93 km (24:54 / km)
Running (Track) 59:50 [2] 8.0 mi (7:29 / mi)
shoes: Asics Gel Landreth II
Running (Road) 48:42 [2] 6.54 mi (7:27 / mi)
shoes: Asics Gel Cumulus VII
Cycling (Stationary) 1:00:00 [2] 21.09 mi (21.1 mph)
weight:57kg
X-Training (Elliptical) 27:30 [3] 2.75 mi (10:00 / mi)
Running warm up/down (Gravel) 10:00 [1] 1.05 mi (9:31 / mi)
shoes: Silva O' Spikes (Rubber)
Orienteering race (Club Meet) 1:30:25 [3]
(injured) shoes: Silva O' Spikes (Rubber)
Running warm up/down (Gravel) 10:35 [1] 1.11 mi (9:32 / mi)
shoes: Silva O' Spikes (Rubber)
X-Training hills (Elliptical) 35:00 [3] 5.21 km (6:43 / km)
weight:56kg
Note
Running warm up/down (Track) 19:22 [2] 3.6 km (5:23 / km)
shoes: Asics Gel Landreth II
Speed/Track intervals 15:55 [4] 4.7 km (3:23 / km)
shoes: Asics Gel Landreth II
Speed/Track intervals (Strides) 13:19 [3] 2.64 km (5:03 / km)
shoes: Asics Gel Landreth II
Running warm up/down (Track) 12:01 [1] 0.91 km (13:12 / km)
shoes: Asics Gel Landreth II
Cycling (Stationary) 45:00 [2] 14.1 mi (18.8 mph)
weight:56kg
Running (Road) 52:02 [2] 6.37 mi (8:10 / mi) +210m 7:25 / mi
shoes: Asics Gel Cumulus VII
Orienteering (Shadowing) 41:06 [1] ** 2.9 km (14:10 / km) +80m 12:27 / km
spiked:14/14c shoes: Asics Gel Cumulus VII
Orienteering race (Club Meet) 42:02 [4] *** 5.99 km (7:01 / km) +260m 5:46 / km
spiked:13/15c shoes: Silva O' Spikes (Rubber)
Running warm up/down (Controls Pickup) 12:00 [1] 1.61 km (7:27 / km) +40m 6:38 / km
shoes: Asics Gel Cumulus VII
Orienteering race (Billy Goat) 3:45:46 [3] *** 11.7 km (19:18 / km) +1200m 12:45 / km
spiked:10/20c shoes: Silva O' Spikes (Rubber)