Training Log Archive: VladFG

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	mapping	2	5:00:00	3.25	(1:32:26)	5.22	(57:26)
	Orienteering race	1	1:56:47	7.12	(16:25)	11.45	(10:12)	203	31c
	treadmill running	3	1:12:00	5.73	(12:34)	9.22	(7:48)	101
	gym-weight training:uppper body,bench press,latera	2	1:03:00
	running	2	58:41	5.88	(9:58)	9.47	(6:12)	64
	stretching & abs	3	35:00
	Walk	1	18:00	0.68	(26:20)	1.1	(16:22)
	Total	9	11:03:28	22.66		36.47		368	31c
	[1-5]	7	5:53:28
averages - rhr:96 weight:68.9kg

3:00

0:00

11 AM

treadmill running 22:00 [1] 3.22 km (6:50 / km) +18m 6:38 / km
weight:69.9kg shoes: mizuno wave ascend 8

stretching & abs 10:00 [1]

gym-weight training:uppper body,bench press,latera 33:00 [1]

10 AM

mapping 3:00:00 [0] 3.22 km (55:51 / km)

1 PM

running 33:29 [1] 5.46 km (6:08 / km) +31m 5:58 / km
ahr:135 max:193 rhr:98 shoes: mizuno wave ascend 8

12 PM

mapping 2:00:00 [0] 2.0 km (1:00:00 / km)

10 AM

running 25:12 [2] 4.01 km (6:17 / km) +33m 6:02 / km
ahr:115 max:151 rhr:88 shoes: pegasus 28

11 AM

Walk 18:00 [3] 1.1 km (16:22 / km)

Event: Mount Royal, Score-O

10 AM

Orienteering race 1:56:47 [4] *** 11.45 km (10:12 / km) +203m 9:22 / km
ahr:124 max:151 31c rhr:102 weight:67.6kg shoes: kanadia TR3

1 PM

treadmill running 20:00 [1] 2.0 km (10:00 / km) +33m 9:14 / km
weight:68.9kg shoes: mizuno wave ascend 8

stretching & abs 10:00 [0]

gym-weight training:uppper body,bench press,latera 30:00 [1]

7 PM

treadmill running 30:00 [2] 4.0 km (7:30 / km) +50m 7:04 / km
weight:69.4kg shoes: mizuno wave ascend 8

stretching & abs 15:00 [1]