Training Log Archive: Tooms

Running warm up/down 12:00 [2]
(rest day) shoes: Barefoot

Core Stability/Stretching 15:00 [1]
shoes: Barefoot

Road Bike (Commute) 27:00 [4] 11.0 km (24.4 kph)
shoes: Bike, Kestrel

Road Bike (Commute) 35:00 [3] 16.5 km (28.3 kph)
shoes: Bike, Kestrel

Orienteering 25:00 [3] 4.0 km (6:15 / km)
shoes: Pearl Izumi meshy ones

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Barefoot

Road Bike warm up/down 20:00 [3] 8.0 km (24.0 kph)
shoes: Bike, Kestrel

Road Bike intervals 17:10 [5] 10.0 km (35.0 kph)
shoes: Bike, Kestrel

Running warm up/down 18:00 [2] 2.5 km (7:12 / km)
shoes: Pearl Izumi meshy ones

Running intervals 27:30 [5] 8.0 km (3:26 / km)
shoes: Pearl Izumi meshy ones

Road Bike (Commute) 32:00 [2] 11.0 km (20.6 kph)
slept:10.0 shoes: MTB, Gary Fisher mtb

Road Bike (Commute) 55:00 [2] 18.0 km (19.6 kph)
shoes: MTB, Gary Fisher mtb

Orienteering 30:24 [4] *** 4.2 km (7:14 / km) +145m 6:10 / km
spiked:14/15c slept:7.0 shoes: Asics Trabuco orange

Orienteering 12:15 [4] *** 2.02 km (6:04 / km) +55m 5:20 / km
spiked:10/10c shoes: Asics Trabuco orange

MTB (Turner Hill) 1:46:19 [1] 17.0 km (9.6 kph) +230m
shoes: Bike, Merida

Orienteering race 35:39 [4] * 7.5 km (4:45 / km)
shoes: Pearl Izumi meshy ones

Road Bike (Commute) 40:00 [2] 18.0 km (27.0 kph)
shoes: Bike, Kestrel

Running (Beach Session) 25:00 [2]
shoes: Barefoot

Core Stability/Stretching (Beach Session) 20:00 [2]
shoes: Barefoot

Road Bike (Red Rock) 2:03:00 [3] 63.5 km (31.0 kph)
slept:6.0 shoes: Bike, Kestrel

Road Bike (Floreat) 1:37:20 [3] 49.7 km (30.6 kph)
slept:6.0 shoes: Bike, Kestrel

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Brooks

Running intervals 27:34 [5] 7.5 km (3:41 / km)
shoes: Brooks

Orienteering (UWA) 21:00 [4] 4.3 km (4:53 / km)
shoes: Brooks

MTB (Gungin) 4:47:00 [3] 70.0 km (14.6 kph)
slept:6.5 shoes: Bike, Merida

Orienteering (MetrO Swanbourne) 34:13 [4] 6.92 km (4:57 / km)
ahr:145 max:160 shoes: Brooks

Core Stability/Stretching (Beach Session) 40:00 [3]
shoes: Barefoot

Road Bike (Red Rock) 1:58:30 [4] 62.7 km (31.7 kph)
slept:8.0 shoes: Bike, Kestrel

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Pearl Izumi meshy ones

Running long 1:00:00 [3] 10.62 km (5:39 / km)
shoes: Brooks

Road Bike (Floreat Group) 1:42:00 [3] 50.0 km (29.4 kph)
slept:6.5 shoes: Bike, Kestrel

Running intervals 31:00 [4] 8.0 km (3:53 / km)
slept:9.0 shoes: Pearl Izumi meshy ones

Note
slept:11.0 (rest day)

Note
slept:9.0 (rest day)

MTB 5:20:00 [3] 67.0 km (12.6 kph)
shoes: Bike, Merida

Orienteering race (MetrO) 38:45 [4] 8.09 km (4:47 / km)
shoes: Brooks Beast

Core Stability/Stretching 10:00 [0]

Swimming (ocean) 13:00 [2] 0.85 km (15:18 / km)

Core Stability/Stretching (Beach session) 30:00 [3]
shoes: Barefoot

Running (Beach session) 15:00 [4]
shoes: Barefoot

Running long 2:00:20 [3] 20.3 km (5:56 / km)
rhr:40 slept:6.0 shoes: Brooks Beast

Road Bike (Commute) 15:00 [3]
shoes: Bike, Merida

Orienteering race (Midweek sprint) 25:00 [5] * 5.4 km (4:38 / km)
spiked:17/18c slept:8.0 shoes: Asics Orient

Road Bike (Commute) 13:00 [4]
shoes: Bike, Merida

Road Bike (Floreat Ride) 1:38:00 [4] 49.55 km (30.3 kph)
slept:6.5 shoes: Bike, Kestrel

Running warm up/down 15:30 [3] 2.1 km (7:23 / km)
shoes: Asics Orient

Running race (Golf Course Hcp) 19:21 [5] 4.95 km (3:55 / km) +160m 3:22 / km
ahr:158 max:164 slept:0.5 shoes: Asics Orient

Note
slept:10.5 (rest day)

MTB 1:30:00 [1]
slept:7.0 shoes: Bike, Merida

MTB 26:00 [2]
shoes: Bike, Merida

Road Bike (Commute) 35:00 [3]
shoes: Bike, Kestrel

Orienteering (Hillarys MetrO) 54:00 [2] 9.0 km (6:00 / km)
shoes: Pearl Izumi meshy ones

Road Bike (Commute) 45:00 [2]
shoes: Bike, Kestrel

Core Stability/Stretching (Beach session) 25:00 [3]
slept:10.5 (rest day) shoes: Barefoot

Running (Beachsession) 18:00 [3] 2.0 km (9:00 / km)
shoes: Barefoot