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Training Log: aby_lam

In the last 7 days:

activity # timemileskm+m
  Running8 2:39:09 15.83(10:03) 25.47(6:15) 255
  Physical Training5 1:11:06
  Orienteering5 1:07:28 7.0(9:38) 11.27(5:59) 29883 /83c100%
  Cycling1 30:00 7.33(4:05) 11.8(2:33)
  Total16 5:27:43 30.16 48.54 55383 /83c100%
averages - sleep:5.6 rhr:45 weight:60kg
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2:09
0:00
TuWeThFrSaSuMo

Sunday Jul 15 #

8 AM

Running warm up/down 8:47 [3] 1.04 km (8:27 / km) +8m 8:08 / km
ahr:135 max:170 rhr:46 slept:6.5

9 AM

Orienteering race 9:20 [4] *** 1.5 km (6:13 / km) +52m 5:18 / km
ahr:141 max:179 spiked:12/12c

Met OC Knockout Sprint - Qualification
10 AM

Orienteering race 8:27 [4] *** 1.3 km (6:30 / km) +50m 5:27 / km
ahr:156 max:168 spiked:10/10c

Met OC Knockout Sprint - Quarter Final
11 AM

Orienteering race 8:17 [4] *** 1.3 km (6:22 / km) +56m 5:15 / km
ahr:160 max:172 spiked:13/13c

Met OC Knockout Sprint - Semi-Final
12 PM

Orienteering race 17:44 [4] *** 3.0 km (5:55 / km) +110m 5:00 / km
ahr:171 max:191 spiked:23/23c

Met OC Knockout Sprint - Open

Saturday Jul 14 #

1 PM

Running warm up/down 10:47 [3] 1.75 km (6:10 / km) +14m 5:55 / km
ahr:138 max:163 rhr:42 slept:4.0

2 PM

Orienteering race 23:40 [4] *** 4.17 km (5:41 / km) +30m 5:29 / km
ahr:166 max:188 spiked:25/25c

HKOC Sprint O Series ME
3 PM

Running warm up/down 7:34 [3] 0.86 km (8:48 / km) +10m 8:19 / km
ahr:141 max:153

Friday Jul 13 #

12 PM

Physical Training 20:26 [3]
ahr:116 max:154 rhr:51 slept:7.0

1 PM

Running warm up/down 16:39 [3] 3.08 km (5:24 / km)
ahr:144 max:156

Thursday Jul 12 #

7 PM

Physical Training (Running Drills) 11:59 [3]
ahr:97 max:138 rhr:39 slept:4.0

8 PM

Running warm up/down 8:15 [3] 1.31 km (6:18 / km) +44m 5:24 / km
ahr:144 max:167

Running hills 27:52 [5] 3.87 km (7:12 / km) +168m 5:55 / km
ahr:155 max:187

450m Hill Rep / 150m R x6

Running 18:35 [3] 3.16 km (5:53 / km) +11m 5:47 / km
ahr:158 max:181

Tuesday Jul 10 #

1 PM

Cycling hills (Stationary Bike HIIT) 30:00 [4] 11.8 km (2:33 / km)
ahr:109 max:159 rhr:46 slept:6.5 weight:60kg

Physical Training 17:54 [3]
ahr:92 max:146

7 PM

Running warm up/down 7:01 [3] 1.2 km (5:51 / km)
ahr:127 max:141

Physical Training (Running Drills) 16:55 [3]
ahr:101 max:125

8 PM

Running tempo 16:31 [4] 4.0 km (4:08 / km)
ahr:162 max:185

Running intervals 32:09 [5] 4.5 km (7:09 / km)
ahr:150 max:180

200m F/200m S x10
9 PM

Running warm up/down 4:59 [3] 0.7 km (7:07 / km)
ahr:144 max:154

Physical Training 3:52 [3]
ahr:122 max:152

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