In the 28 days ending Feb 28, 2017:
Forest Run warm up/down 35:34 [1] 4.26 km (8:21 / km) +100m 7:28 / km ahr:130 max:163 rhr:59 slept:5.5 weight:59.9kg (rest day) shoes: Cascadia Brooks
Forest Run long 48:27 [3] 10.28 km (4:43 / km) +150m 4:24 / km ahr:149 max:162 rhr:59 slept:6.5 weight:59.9kg shoes: Cascadia Brooks
Trail Run long 1:50:26 [3] 18.0 mi (6:08 / mi) +280m 5:51 / mi ahr:166 max:193 rhr:59 slept:7.5 weight:59kg shoes: Altra Lone Peak
Forest Run 57:42 [2] 6.96 km (8:17 / km) +100m 7:44 / km ahr:135 max:157 rhr:59 slept:7.5 weight:59.4kg (rest day) shoes: Cascadia Brooks
Road Run tempo 48:03 [4] **** 6.85 km (7:01 / km) +60m 6:43 / km ahr:132 max:170 rhr:59 slept:7.5 weight:59kg shoes: Cascadia Brooks
Strength warm up/down 12:07 [1] ahr:106 max:130 rhr:59 slept:8.0 weight:59kg (rest day)
Flexibility warm up/down 15:42 [1] rhr:59 slept:8.0 weight:59kg (rest day)
Trail Run 45:27 [2] 5.89 km (7:43 / km) +85m 7:12 / km ahr:134 max:172 rhr:59 slept:8.0 weight:59kg shoes: Altra Lone Peak
Trail Run intervals 29:29 [3] 5.24 km (5:38 / km) +60m 5:19 / km ahr:135 max:159 rhr:59 slept:7.5 weight:59kg shoes: Altra Lone Peak
Relaxation 15:00 [0]
Trail Run 45:00 [2] 5.9 km (7:38 / km) +85m 7:07 / km
Forest Run 54:03 [2] 6.0 km (9:01 / km) +105m 8:17 / km ahr:130 max:158 rhr:59 slept:8.0 weight:59kg (rest day) shoes: Cascadia Brooks
Orienteering race 35:56 [3] *** 4.9 km (7:20 / km) +65m 6:53 / km ahr:143 max:171 rhr:59 slept:8.0 weight:58.1kg shoes: Altra Lone Peak
Trail Run long 1:49:04 [3] 16.17 km (6:45 / km) +190m 6:22 / km ahr:153 max:178 rhr:59 slept:9.0 weight:59kg shoes: Altra Lone Peak
Forest Run 1:11:12 [1] 7.65 km (9:18 / km) +120m 8:38 / km ahr:135 max:165 rhr:59 slept:8.0 weight:58.1kg (rest day) shoes: Cascadia Brooks
Strength warm up/down 9:55 [1] ahr:97 max:116 rhr:59 slept:6.0 weight:58.1kg (rest day)
Orienteering 1:00:00 [3] 6.6 km (9:05 / km) +75m 8:36 / km
Trail Run 9:56 [1]
Trail Run tempo 32:22 [4] 6.93 km (4:40 / km) +85m 4:24 / km ahr:156 max:184 rhr:59 slept:7.5 weight:56.7kg (rest day) shoes: Altra Lone Peak
Strength warm up/down 13:20 [1] ahr:92 max:120 rhr:59 slept:7.5 weight:56.7kg (rest day)
Relaxation 15:00 [0] rhr:59 slept:7.5 weight:56.7kg (rest day)
Trail Run warm up/down 31:46 [1] 4.66 km (6:49 / km) +190m 5:40 / km ahr:147 max:165 rhr:59 slept:12.0 weight:59kg (rest day) shoes: Cascadia Brooks
Forest Run 1:06:27 [2] 7.64 km (8:42 / km) +110m 8:07 / km ahr:144 max:172 rhr:59 slept:7.5 weight:59.4kg (rest day) shoes: Saucony Peregrine
Orienteering race 23:54 [4] *** 4.3 mi (5:33 / mi) +10m 5:31 / mi rhr:59 slept:7.5 weight:59.4kg shoes: Saucony Peregrine
Trail Run 30:00 [3]
Trail Run long 43:16 [1] 8.0 km (5:25 / km) +155m 4:56 / km ahr:149 max:167 rhr:59 slept:8.0 weight:59.4kg shoes: Saucony Peregrine
Strength warm up/down 10:41 [1] ahr:96 max:117 rhr:59 slept:8.0 weight:59.4kg
Strength warm up/down 5:53 [1] ahr:93 max:114 rhr:59 slept:7.5 weight:59.4kg
Trail Run 18:50 [3] 4.3 km (4:23 / km) +15m 4:18 / km ahr:142 max:155 rhr:59 slept:10.0 weight:59.4kg (rest day) shoes: Saucony Peregrine
Map Study 45:00 [0]
Trail Run long 1:32:29 [3] 14.8 km (6:15 / km) +215m 5:50 / km ahr:152 max:180 rhr:59 slept:7.5 weight:59.9kg shoes: Cascadia Brooks
Forest Run 1:10:24 [2] 8.27 km (8:31 / km) +70m 8:10 / km ahr:138 max:169 rhr:59 slept:7.0 weight:60.3kg (rest day) shoes: Saucony Peregrine
Orienteering race 32:11 [4] ** 6.71 km (4:48 / km) +45m 4:38 / km ahr:144 max:174 rhr:59 slept:9.0 weight:59.9kg shoes: Cascadia Brooks
Forest Run long 1:24:23 [2] 11.47 km (7:21 / km) +80m 7:07 / km ahr:137 max:157 rhr:59 slept:9.0 weight:59kg (rest day) shoes: Saucony Peregrine
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