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Training Log Archive: bshields

In the 7 days ending May 23, 2013:

activity # timemileskm+m
  cycling4 4:11:35 32.87 52.9 292
  Orienteering3 2:41:34 11.52(14:02) 18.54(8:43) 32028 /50c56%
  running3 2:19:32 13.39(10:25) 21.56(6:28) 23
  stretching2 35:49 0.44 0.71 1
  erg1 25:13 3.11(8:07) 5.0(5:03)
  strength1 16:59
  Total8 10:30:42 61.33 98.7 63628 /50c56%
  [1-5]8 9:27:43

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FrSaSuMoTuWeTh

Thursday May 23, 2013 #

Event: CSU Park-O #6: Mystic River
 
6 PM

running warm up/down 8:38 intensity: (22 @0) + (10 @1) + (3:52 @2) + (3:52 @3) + (22 @4) 0.92 mi (9:26 / mi)
ahr:129 max:149 shoes: Wave Rider 14 home

Orienteering race 14:57 intensity: (2 @0) + (13 @1) + (13 @2) + (5 @3) + (2:58 @4) + (11:26 @5) 2.16 mi (6:55 / mi) +3m 6:54 / mi
ahr:169 max:180 spiked:13/14c shoes: Wave Rider 14 home

running warm up/down 10:50 intensity: (23 @0) + (55 @1) + (3:20 @2) + (5:19 @3) + (53 @4) 0.9 mi (11:59 / mi)
ahr:129 max:155 shoes: Wave Rider 14 home


Park-O - Splits

Wednesday May 22, 2013 #

5 AM

cycling 1:20:00 [2]

6 PM

running 49:36 intensity: (2:17 @0) + (2:37 @1) + (14:33 @2) + (29:48 @3) + (21 @4) 5.5 mi (9:01 / mi) +14m 8:57 / mi
ahr:127 max:150

Tuesday May 21, 2013 #

Note

6 AM

cycling 20:21 intensity: (3:41 @0) + (9:16 @1) + (6:55 @2) + (29 @3) 2.93 mi (6:57 / mi) +38m 6:41 / mi
ahr:105 max:131

Orienteering 50:53 intensity: (18 @0) + (7:07 @1) + (16:50 @2) + (19:06 @3) + (7:32 @4) 2.62 mi (19:25 / mi) +68m 17:58 / mi
ahr:130 max:160 11c shoes: 2011 Icebug O

Orienteering 24:43 intensity: (1:03 @0) + (4:21 @1) + (5:00 @2) + (9:42 @3) + (4:37 @4) 1.49 mi (16:35 / mi) +31m 15:35 / mi
ahr:130 max:161 6c shoes: 2011 Icebug O

cycling 15:53 intensity: (5:28 @0) + (7:25 @1) + (3:00 @2) 3.19 mi (4:59 / mi) +25m 4:52 / mi
ahr:97 max:123

Monday May 20, 2013 #

8 PM

erg 25:13 intensity: (59 @0) + (6:30 @1) + (11:24 @2) + (6:20 @3) 5.0 km (5:03 / km)
ahr:120 max:140 shoes: Wave Rider 14 home

stretching 13:35 intensity: (11:13 @0) + (44 @1) + (1:38 @2)
ahr:88 max:119

Sunday May 19, 2013 #

Event: CSU Rocky Woods Spring Meet
 
7 AM

cycling warm up/down 32:02 intensity: (1:40 @0) + (16:57 @1) + (9:33 @2) + (3:15 @3) + (37 @4) 6.73 mi (4:46 / mi) +58m 4:38 / mi
ahr:111 max:150

8 AM

Orienteering 1:11:01 intensity: (32 @0) + (29 @1) + (5:51 @2) + (17:09 @3) + (47:00 @4) *** 5.25 mi (13:32 / mi) +218m 11:59 / mi
ahr:148 max:164 spiked:15/19c shoes: 2011 Icebug O

cycling 1:43:19 intensity: (15:57 @0) + (53:45 @1) + (30:53 @2) + (2:44 @3) 20.02 mi (5:10 / mi) +171m 5:02 / mi
ahr:105 max:141


Blue - Splits

Saturday May 18, 2013 #

9 AM

running warm up/down 27:55 intensity: (51 @0) + (3:05 @1) + (22:54 @2) + (1:05 @3) 1.25 mi (22:20 / mi) +2m 22:13 / mi
ahr:118 max:136 shoes: Wave Rider 14 office

stretching warm up/down 9:35 intensity: (3 @0) + (23 @1) + (3:48 @2) + (3:39 @3) + (1:42 @4) 0.44 mi (21:47 / mi) +1m 21:38 / mi
ahr:131 max:156 shoes: Wave Rider 14 office

running warm up/down 4:36 intensity: (33 @1) + (25 @2) + (1:40 @3) + (1:56 @4) + (2 @5) 0.55 mi (8:22 / mi) +1m 8:19 / mi
ahr:140 max:167 shoes: Wave Rider 14 office

running race 11:07 intensity: (4 @1) + (6 @2) + (11 @3) + (44 @4) + (10:02 @5) 3.0 km (3:42 / km)
ahr:171 max:176 shoes: Wave Rider 14 office

running warm up/down 26:50 intensity: (50 @1) + (4:14 @2) + (21:46 @3) 2.41 mi (11:08 / mi) +6m 11:03 / mi
ahr:127 max:145 shoes: Wave Rider 14 office

strength 16:59 intensity: (10:07 @0) + (2:31 @1) + (4:21 @2) 0.0 mi
ahr:95 max:128

stretching 12:39 intensity: (8:03 @0) + (2:39 @1) + (1:57 @2) 0.0 mi
ahr:95 max:129

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