Training Log Archive: hkleafIn the 31 days ending Jul 31, 2016:
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Running warm up/down (Road) 11:07 [2] 1.66 km (6:42 / km)
shoes: Icebug Acceleritas2 Ladies
Orienteering race (Relay) 22:16 [5] *** 3.6 km (6:11 / km) +50m 5:47 / km
spiked:18/20c shoes: Icebug Acceleritas2 Ladies
Note
(rest day)
Running (Mixed Road/Grass) 18:20 [2] 1.86 km (9:51 / km)
shoes: Inov8 OROC 280
Orienteering race (Middle) 42:51 [5] *** 3.02 km (14:11 / km) +190m 10:48 / km
spiked:11/15c shoes: Inov8 OROC 280
Running warm up/down (Pavement) 10:20 [2] 1.5 km (6:53 / km)
shoes: Icebug Acceleritas2 Ladies
Orienteering race (Sprint) 15:40 [5] *** 2.7 km (5:48 / km) +50m 5:19 / km
spiked:16/19c shoes: Icebug Acceleritas2 Ladies
Orienteering 1:07:16 [2] *** 5.18 km (12:59 / km) +82m 12:02 / km
ahr:120 max:169 spiked:19/20c shoes: Icebug Acceleritas2 Ladies
Orienteering (Sprint) 19:29 [3] *** 3.99 km (4:53 / km)
ahr:156 max:172 spiked:11/14c shoes: Mizuno Wave Ronin 2
Running 1:03:52 [1] * 3.03 km (21:05 / km)
ahr:90 max:136 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 33:49 [4] *** 6.09 km (5:33 / km) +85m 5:11 / km
ahr:165 max:183 spiked:11/14c shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 23:57 [3] *** 3.34 km (7:10 / km) +45m 6:43 / km
ahr:144 max:161 spiked:11/11c shoes: Mizuno Wave Ronin 2
Running warm up/down (Pavement) 6:00 [2] 1.0 km (6:00 / km)
shoes: Mizuno Wave Ronin 2
Orienteering (Sprint Relay) 10:19 [4] *** 1.94 km (5:19 / km)
ahr:160 max:174 spiked:12/17c shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 14:02 [4] *** 2.76 km (5:05 / km)
ahr:160 max:170 spiked:15/16c shoes: Mizuno Wave Ronin 2
Running warm up/down (Mixed Pavement/Grass) 8:18 [2] 0.85 km (9:46 / km)
ahr:116 max:123 shoes: Mizuno Wave Ronin 2
Running (Grass) 5:41 [3] 1.22 km (4:40 / km)
ahr:163 max:178 slept:4.0 shoes: Icebug Acceleritas2 Ladies
Orienteering 3:24 [3] **** 0.6 km (5:40 / km)
ahr:146 max:161 spiked:4/5c shoes: Icebug Acceleritas2 Ladies
Running warm up/down (Mixed Road/Grass) 5:30 [2] 0.85 km (6:28 / km)
shoes: Icebug Acceleritas2 Ladies
Orienteering (Sprint) 23:23 [3] *** 2.23 km (10:29 / km)
ahr:139 max:172 spiked:16/19c shoes: Icebug Acceleritas2 Ladies
Running warm up/down (Grass) 5:14 [1] 0.41 km (12:46 / km)
ahr:125 max:136 shoes: Icebug Acceleritas2 Ladies
Orienteering (Sprint) 4:31 [4] *** 1.0 km (4:31 / km)
ahr:166 max:185 spiked:5/8c shoes: Icebug Acceleritas2 Ladies
Running (Mixed Pavement/Grass) 30:35 [2] 6.32 km (4:50 / km)
ahr:158 max:175 shoes: Asics GT-1000 (Special Edition
Running hills (Road) 39:18 [3] 5.8 km (6:47 / km) +550m 4:36 / km
ahr:170 max:187 slept:4.0 weight:58.2kg shoes: Mizuno Wave Precision 13
Strength (Plyometrics) 23:38 [2]
ahr:135 max:159 shoes: Mizuno Wave Precision 13
Speed/Track intervals (Ladder) 12:53 [4] 3.4 km (3:47 / km)
ahr:177 max:192 shoes: Mizuno Wave Precision 13
Running (Track) 10:47 [3] 2.04 km (5:17 / km)
ahr:174 max:191 shoes: Mizuno Wave Precision 13
Running warm up/down (Track) 13:36 [1] 1.66 km (8:12 / km)
ahr:141 max:161 shoes: Mizuno Wave Precision 13
Running tempo (Mixed Pavement/Grass) 40:58 [3] 9.15 km (4:29 / km)
ahr:165 max:185 shoes: Asics GT-1000 (Special Edition
Running warm up/down (Road) 4:06 [2] 0.48 km (8:33 / km)
ahr:148 max:179 shoes: Asics GT-1000 (Special Edition
Speed/Track tempo (Fartlek) 16:17 [3] 3.02 km (5:24 / km)
ahr:156 max:173 shoes: NB MRC1600 (blue)
Speed/Track intervals (200s) 3:51 [5] 1.2 km (3:12 / km)
ahr:169 max:186 shoes: NB MRC1600 (blue)
Strength (Calisthenics) 6:48 [3] 0.24 km (28:20 / km)
max:183 shoes: NB MRC1600 (blue)
Running (Mixed Pavement/Grass) 12:23 [2] 1.53 km (8:06 / km)
ahr:153 max:187 shoes: NB MRC1600 (blue)
Speed/Track intervals (400s) 5:20 [4] 1.6 km (3:20 / km)
ahr:173 max:190 shoes: NB MRC1600 (blue)
Running warm up/down (Track) 5:01 [2] 0.64 km (7:50 / km)
ahr:151 max:163 shoes: NB MRC1600 (blue)
Orienteering (Sprint) 19:32 [3] *** 3.21 km (6:05 / km)
spiked:12/16c shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 15:38 [3] *** 2.91 km (5:22 / km)
spiked:10/14c weight:59.3kg shoes: Mizuno Wave Ronin 2
Strength (Plyometrics) 20:29 [2]
ahr:112 max:153 weight:58.2kg shoes: NB RC900JR
Running intervals (200s) 6:36 [3] 1.2 km (5:30 / km)
ahr:137 max:159 shoes: NB RC900JR
Running warm up/down (Pavement) 11:51 [1] 1.88 km (6:18 / km)
ahr:127 max:140 shoes: NB RC900JR
Note
(injured)
Orienteering (Sprint) 24:37 [2] *** 3.76 km (6:33 / km)
spiked:11/16c shoes: Mizuno Wave Precision 13
Running warm up/down (Path) 3:23 [1] 0.36 km (9:24 / km)
shoes: Mizuno Wave Precision 13
Orienteering (Sprint) 20:00 [2] *** 3.16 km (6:20 / km)
spiked:12/14c shoes: Mizuno Wave Precision 13
Running warm up/down (Path) 3:23 [1] 0.33 km (10:15 / km)
shoes: Mizuno Wave Precision 13
Running warm up/down (Pavement) 3:00 [3] 0.4 km (7:30 / km)
shoes: Mizuno Wave Ronin 2
Orienteering race (Sprint) 12:22 [5] *** 2.4 km (5:09 / km)
spiked:18/22c (injured) shoes: Mizuno Wave Ronin 2
Note
(injured)