Training Log Archive: speedy

Note

XC Running warm up/down 22:30 [3] 4.5 km (5:00 / km) +45m 4:46 / km
ahr:133 max:145 slept:8.0 shoes: Salomon XA Pro 3D (2005)

Orienteering 37:42 [4] ***** 5.25 km (7:11 / km) +205m 6:00 / km
ahr:150 max:158 slept:8.0 shoes: Salomon XA Pro 3D (2005)

XC Running warm up/down 17:30 [3] 3.5 km (5:00 / km) +45m 4:42 / km
ahr:139 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2005)

XC Running 1:15:00 [2] 15.0 km (5:00 / km) +305m 4:32 / km
ahr:127 max:148 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Note
rhr:48 slept:6.75

Grass-Trails 55:00 [2] 11.0 km (5:00 / km)
ahr:119 max:124 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

Treadmill warm up/down 25:00 [2] 2.75 mi (9:05 / mi)
slept:6.5 shoes: Saucony Grid

Treadmill tempo 20:00 [3] 5.0 km (4:00 / km)
ahr:152 max:161 slept:6.5 shoes: Saucony Grid

Cross-training hills (Hills, level 5) 30:00 [2] 3.4 mi (8:49 / mi)
ahr:122 max:138 slept:6.5 shoes: Saucony Grid

Strength 17:00 [3]
ahr:102 max:129 slept:6.5 shoes: Saucony Grid

Treadmill warm up/down 15:00 [2] 1.65 mi (9:06 / mi)
ahr:121 max:129 slept:6.0 shoes: Saucony Grid

Treadmill hills (Trail Blazer) 30:00 [3] 4.3 mi (6:59 / mi)
ahr:130 max:141 slept:6.0 shoes: Saucony Grid

Arc-Trainer hills (Hill Intervals) 30:00 [3] 1.6 mi (18:45 / mi)
ahr:124 max:133 slept:6.0 shoes: Saucony Grid

Strength 40:00 [3]
ahr:98 max:125 slept:6.0 shoes: Saucony Grid

Note

Grass-Trails warm up/down 35:00 [2] 7.05 km (4:58 / km)
ahr:124 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 33:30 [4] 7.2 km (4:39 / km)
ahr:139 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 16:00 [2] 3.15 km (5:05 / km)
ahr:126 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

Grass-Trails 1:01:30 [3] 13.0 km (4:44 / km)
ahr:126 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005)