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Training Log Archive: FrankTownley

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running trail/terrain6 4:30:07 34.76(7:46) 55.94(4:50) 462
  Running track/road2 1:36:15 12.37(7:47) 19.91(4:50) 61
  Stretching/rolling7 1:10:00
  Orienteering1 56:46 7.68(7:23) 12.36(4:36) 12715 /16c93%
  Drills4 35:00 0.62 1.0
  Total14 8:48:08 55.43 89.21 65015 /16c93%
  [1-5]9 7:38:08
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 21 #

Event: OK Nuts 2017
 

Note
slept:9.0

10 AM

Running trail/terrain 9:29 [1] 2.15 km (4:25 / km) +9m 4:19 / km
shoes: O shoes

Orienteering 56:46 [4] * 12.36 km (4:36 / km) +127m 4:22 / km
spiked:15/16c shoes: O shoes

Running trail/terrain 10:01 [1] 1.91 km (5:15 / km) +15m 5:03 / km

Stretching/rolling 10:00 [0]

Saturday Jan 20 #

Note
slept:8.0

12 PM

Running trail/terrain 11:41 [1] 2.18 km (5:22 / km) +37m 4:56 / km
shoes: Adidas XCS spikes

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas XCS spikes

Running trail/terrain race 20:05 [5] 5.33 km (3:46 / km) +95m 3:28 / km
shoes: Adidas XCS spikes

Running trail/terrain 6:02 [1] 1.09 km (5:32 / km) +19m 5:05 / km
shoes: Nike zoom pegasus 33

10 PM

Stretching/rolling 10:00 [0]

Friday Jan 19 #

Note
slept:8.0

7 PM

Running track/road 26:37 [2] 5.54 km (4:48 / km) +42m 4:38 / km
shoes: Nike zoom pegasus 33

10 PM

Stretching/rolling 10:00 [0]

Thursday Jan 18 #

Note
slept:7.8

6 PM

Running trail/terrain 17:14 [1] 3.33 km (5:11 / km) +9m 5:06 / km
shoes: O shoes

Running trail/terrain 32:30 [4] 6.41 km (5:04 / km) +43m 4:54 / km
shoes: O shoes

Running trail/terrain 19:26 [1] 3.93 km (4:57 / km) +27m 4:47 / km
shoes: O shoes

10 PM

Stretching/rolling 10:00 [0]

Wednesday Jan 17 #

Note
slept:8.5

4 PM

Running trail/terrain 1:16:51 [3] 17.39 km (4:25 / km) +125m 4:16 / km
shoes: O shoes

9 PM

Drills 9:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Tuesday Jan 16 #

Note
slept:7.7

6 PM

Running track/road 15:57 [1] 3.22 km (4:57 / km)
shoes: Adidas energy boost

Running trail/terrain 7:32 [1] 1.34 km (5:37 / km)
shoes: Adidas energy boost

Drills 12:00 [1] 0.5 km (24:00 / km)
shoes: Adidas energy boost

Running track/road 34:50 [4] 7.95 km (4:23 / km)
shoes: Adidas energy boost

Running trail/terrain 5:40 [1] 0.68 km (8:20 / km)
shoes: Adidas energy boost

Running track/road 18:51 [1] 3.2 km (5:53 / km) +19m 5:43 / km
shoes: Adidas energy boost

9 PM

Stretching/rolling 10:00 [0]

Monday Jan 15 #

Note
slept:8.0

6 PM

Running trail/terrain 53:36 [2] 10.2 km (5:15 / km) +83m 5:03 / km
shoes: Nike zoom pegasus 33

10 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

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