In the 31 days ending Jan 31, 2019:
X Training 45:00 [3]
Running (Cammo) 41:08 intensity: (2 @0) + (16 @1) + (18:09 @2) + (10:46 @3) + (4:07 @4) + (7:48 @5) 5.2 km (7:55 / km) +52m 7:32 / km ahr:115 max:162
X Training warm up/down 20:00 [3]
X Training (circuits) 30:00 [5]
Orienteering race (Holyrood SoSOL) 1:25:39 intensity: (1:29 @1) + (6:28 @2) + (19:47 @3) + (27:45 @4) + (30:10 @5) 6.61 km (12:58 / km) +218m 11:08 / km ahr:140 max:248
Orienteering race (Edinburgh City Race) 1:07:50 intensity: (3 @0) + (9:07 @1) + (27:08 @2) + (25:25 @3) + (3:55 @4) + (2:12 @5) 7.06 km (9:36 / km) +52m 9:16 / km ahr:104 max:153 rhr:42
X Training (Core strength) 1:00:00 [3]
Running (frosty Cammo) 39:08 intensity: (17 @0) + (2:55 @1) + (19:42 @2) + (3:35 @3) + (9:50 @4) + (2:49 @5) 4.86 km (8:03 / km) +59m 7:35 / km ahr:110 max:151
X Training (Circuits) 30:00 [4]
Running (Holyrood Park) 1:22:30 intensity: (14 @0) + (12:54 @1) + (36:48 @2) + (17:42 @3) + (11:46 @4) + (3:06 @5) 8.47 km (9:44 / km) +226m 8:36 / km ahr:104 max:167
Orienteering (ELO at Winton) 1:03:58 intensity: (23 @0) + (15:55 @1) + (17:55 @2) + (17:19 @3) + (4:48 @4) + (7:38 @5) 6.28 km (10:12 / km) +75m 9:37 / km ahr:107 max:222
X Training (circuits) 30:00 [4]
Running (Corstorphine Hill) 1:00:25 intensity: (4 @0) + (3:35 @1) + (26:53 @2) + (15:43 @3) + (13:41 @4) + (29 @5) 6.97 km (8:40 / km) +189m 7:38 / km ahr:108 max:152
Running (Parkrun) 31:32 intensity: (2:26 @2) + (20:04 @3) + (9:02 @4) 5.06 km (6:14 / km) ahr:66 max:169
Orienteering (Cammo) 52:31 intensity: (2 @0) + (4:45 @1) + (15:26 @2) + (29:24 @3) + (2:38 @4) + (16 @5) 5.86 km (8:58 / km) +56m 8:34 / km ahr:106 max:146
Running (Corstorphine Hill) 47:42 intensity: (13 @0) + (3:39 @1) + (18:46 @2) + (5:45 @3) + (5:33 @4) + (13:46 @5) 5.6 km (8:31 / km) +125m 7:40 / km ahr:118 max:167
X Training (Gym circuits) 30:00 [4]
X Training warm up/down 15:00 [3]
Running (Cammo at night) 1:03:14 intensity: (4 @0) + (11:37 @1) + (37:15 @2) + (5:48 @3) + (8:20 @4) + (10 @5) 7.11 km (8:54 / km) +35m 8:41 / km ahr:97 max:147
Running (Intervals at Corstorphine) 50:56 intensity: (3 @0) + (1:18 @1) + (13:28 @2) + (18:38 @3) + (6:48 @4) + (10:41 @5) 6.41 km (7:57 / km) +186m 6:57 / km ahr:118 max:161
X Training (gym) 50:00 [3]
Orienteering (ESOC New Year) 37:22 intensity: (4 @0) + (17 @1) + (8:19 @2) + (11:55 @3) + (14:18 @4) + (2:29 @5) 4.81 km (7:46 / km) +42m 7:27 / km ahr:120 max:157
Running warm up/down 19:40 intensity: (10:25 @1) + (2:14 @2) + (2:50 @3) + (3:42 @4) + (29 @5) 1.42 km (13:52 / km) +19m 12:59 / km ahr:92 max:149
Running (Parkrun at Vogrie CP) 28:24 intensity: (11 @1) + (8 @2) + (1:04 @3) + (20:47 @4) + (6:14 @5) 4.71 km (6:01 / km) +45m 5:45 / km ahr:137 max:163
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