Training Log Archive: PsubaIn the 31 days ending Dec 31, 2016:

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Orienteering race 44:23 *** 6.15 km (7:13 / km) +236m 6:03 / km
ahr:164 max:178 spiked:20/21c shoes: Inov8 Oroc 280
Running warm up/down 9:01 1.3 km (6:55 / km) +123m 4:42 / km
ahr:157 max:168
Orienteering intervals 52:43 *** 6.32 km (8:21 / km) +237m 7:02 / km
ahr:150 max:174 spiked:40/40c
Running long 2:16:09 27.55 km (4:57 / km) +86m 4:52 / km
ahr:159 max:176
Cycling (Commute) 18:34 [2] 5.33 km (17.2 kph) +54m
Running intervals (OIntervals) 21:14 3.25 km (6:32 / km) +66m 5:56 / km
ahr:153 max:173
Running 21:22 4.0 km (5:20 / km) +215m 4:12 / km
ahr:162 max:176
Running 45:22 [4] 9.59 km (4:44 / km) +145m 4:24 / km
Running warm up/down 4:29 0.92 km (4:51 / km) +2m 4:48 / km
ahr:151 max:159 shoes: Haglofs Gram XC 2016
Running tempo (Parkrun) 21:28 5.0 km (4:18 / km) +3m 4:17 / km
ahr:167 max:182 shoes: Haglofs Gram XC 2016
Urban Orienteering race 37:54 *** 7.5 km (5:03 / km) +58m 4:52 / km
ahr:169 max:179 spiked:27/27c shoes: Saucony Excursion TR8
Night Orienteering race (Score) 43:07 *** 5.18 km (8:20 / km) +164m 7:11 / km
ahr:162 max:177 spiked:21/20c shoes: VJ Supra
Running long 2:16:21 [3] 25.48 km (5:21 / km) +12m 5:20 / km
shoes: Haglofs Gram XC 2016
Running warm up/down (Treadmill) 26:41 5.23 km (5:06 / km) +90m 4:42 / km
ahr:153 max:180 shoes: Haglofs Gram XC 2016
Orienteering race (Brown) 1:28:00 **** 12.64 km (6:58 / km) +112m 6:40 / km
ahr:161 max:176 spiked:25/25c shoes: VJ iRock 2016
Running warm up/down 4:39 0.93 km (4:59 / km) +2m 4:56 / km
ahr:147 max:155 shoes: Haglofs Gram XC 2016
Running tempo 21:43 5.21 km (4:10 / km) +3m 4:09 / km
ahr:167 max:181 shoes: Haglofs Gram XC 2016
Night Orienteering race 49:27 8.62 km (5:44 / km) +23m 5:40 / km
ahr:159 max:174 shoes: More Mile Cheviot 2  2016
Running warm up/down 17:04 3.51 km (4:52 / km) +3m 4:50 / km
ahr:153 max:160 shoes: Adidas Supernova Glide
Urban Orienteering race (Score) 1:04:00 13.27 km (4:49 / km) +163m 4:33 / km
ahr:168 max:181 spiked:24/24c shoes: Adidas Supernova Glide
Orienteering race 55:05 *** 9.88 km (5:35 / km) +92m 5:20 / km
ahr:167 max:176 spiked:22/22c shoes: VJ iRock 2016
Running warm up/down 16:59 [3] 3.44 km (4:56 / km) +83m 4:24 / km