Training Log Archive: markgIn the 30 days ending Sep 30, 2007:
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Running intervals 13:25 [5] 3.6 km (3:44 / km)
ahr:171 max:182 shoes: Adidas Supernova Control
Running 31:03 [1] 5.4 km (5:45 / km) +15m 5:40 / km
shoes: Adidas Supernova Control
Running warm up/down 13:30 [3] 2.3 km (5:52 / km)
shoes: Adidas Supernova Control
Orienteering race 14:01 [5] 2.8 km (5:00 / km)
shoes: Adidas Supernova Control
Running intervals 16:00 [5] 4.1 km (3:54 / km) +15m 3:50 / km
ahr:168 max:178 shoes: Adidas Supernova Control
Orienteering race 1:10:30 [4] 7.2 km (9:48 / km) +390m 7:42 / km
shoes: VJ Integrator
Running warm up/down 25:00 [3] 5.3 km (4:43 / km)
shoes: Nike Free Trail 5.0
Running intervals 16:00 [5] 4.3 km (3:43 / km) +25m 3:37 / km
shoes: Nike Free Trail 5.0
Cycling warm up/down 10:00 [3]
Orienteering race 26:27 [5] *** 3.7 km (7:09 / km) +120m 6:09 / km
spiked:13/15c shoes: VJ Integrator
Running 38:15 [2] 7.0 km (5:28 / km)
shoes: Asics Gel 2100
Running intervals 8:00 [5] 2.1 km (3:49 / km)
ahr:175 max:183 shoes: Asics Gel 2100
Running warm up/down 31:00 [3] 6.0 km (5:10 / km)
shoes: Nike Free Trail 5.0
Running race 40:35 [5] 10.17 km (3:59 / km) +65m 3:52 / km
shoes: Nike Free Trail 5.0
Running 44:38 [2] 6.4 km (6:58 / km) +20m 6:52 / km
ahr:133 max:156 shoes: Adidas Supernova Control
Orienteering race 33:00 [4] *** 4.5 km (7:20 / km) +45m 6:59 / km
spiked:7/12c shoes: VJ Integrator
Note
(rest day)
Running race 2:42:43 [4] 29.0 km (5:37 / km) +1010m 4:47 / km
shoes: Adidas Supernova Control
Running tempo (1855) 18:55 [4] 4.6 km (4:07 / km) +10m 4:04 / km
shoes: Adidas Supernova Control
Running hills 7:00 [3] 1.5 km (4:40 / km) +40m 4:07 / km
shoes: Adidas Supernova Control
Orienteering race 42:40 [4]
shoes: VJ Integrator
Running long 2:00:00 [2] 21.1 km (5:41 / km) +130m 5:31 / km
shoes: Adidas Supernova Control
Orienteering race 24:20 [4] 3.0 km (8:07 / km)
shoes: VJ Integrator