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Training Log Archive: Tane

In the 7 days ending Jan 24, 2012:

activity # timemileskm+mload
  Running6 7:30:27 43.07(10:28) 69.32(6:30) 18131263.6
  Cycling9 3:45:21 63.7(17.0/h) 102.52(27.3/h) 97556.2
  Orienteering2 44:00 5.97(7:23) 9.6(4:35)176.0
  Strength & Core1 30:0045.0
  Dynamic Stretching1 10:0015.0
  Watersport1 200.5
  Total16 12:40:08 112.74 181.43 19102056.2
  [1-5]16 12:14:03

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WeThFrSaSuMoTu

Tuesday Jan 24, 2012 #

7 AM

Cycling 28:17 intensity: (2:05 @1) + (3:34 @2) + (10:47 @3) + (11:10 @4) + (41 @5) 12.74 km (27.0 kph) +22m
ahr:150 max:178 shoes: Exustar E-SR540

4 PM

Cycling 15:59 intensity: (1:09 @1) + (7:25 @2) + (6:02 @3) + (1:23 @4) 7.35 km (27.6 kph)
ahr:137 max:167 shoes: Exustar E-SR540

5 PM

Running race 15:47 intensity: (11 @1) + (20 @2) + (25 @3) + (34 @4) + (14:17 @5) 5.0 km (3:09 / km)
ahr:184 max:199 shoes: Asics Gel-Speedstar II

C • Nice work bro 1
6 PM

Running warm up/down 18:21 intensity: (20 @1) + (12:38 @2) + (5:23 @3) 2.8 km (6:33 / km)
ahr:135 max:147 shoes: Asics Gel-Speedstar II

7 PM

Cycling 17:22 [2] 6.47 km (22.4 kph)
ahr:131 max:162 shoes: Exustar E-SR540


Hagley North circuit - Splits

Monday Jan 23, 2012 #

7 AM

Cycling 28:49 intensity: (6:27 @0) + (2:29 @1) + (4:52 @2) + (7:58 @3) + (7:03 @4) 12.88 km (26.8 kph) +23m
ahr:128 max:169 shoes: Exustar E-SR540

5 PM

Cycling 26:24 intensity: (3:47 @1) + (7:52 @2) + (9:49 @3) + (4:42 @4) + (14 @5) 12.65 km (28.7 kph) +3m
ahr:139 max:177 shoes: Exustar E-SR540

6 PM

Running 51:37 intensity: (2:01 @1) + (16:31 @2) + (30:16 @3) + (2:39 @4) + (10 @5) 7.87 km (6:33 / km) +235m 5:42 / km
ahr:139 max:190 shoes: Asics Gel-Trabuco 14

9 PM

Strength & Core 30:00 [2]

Sunday Jan 22, 2012 #

11 AM

Orienteering 23:00 [4] **** 4.9 km (4:42 / km)
shoes: Inov8 Roclite 285

12 PM

Orienteering 21:00 [4] *** 4.7 km (4:28 / km)
shoes: Inov8 Roclite 285

Saturday Jan 21, 2012 #

8 AM

Running long 3:43:01 intensity: (3:41 @1) + (3:06 @2) + (1:48:51 @3) + (1:42:50 @4) + (4:33 @5) 27.97 km (7:58 / km) +976m 6:47 / km
ahr:155 max:191 shoes: Asics Gel-Trabuco 14

Friday Jan 20, 2012 #

Note
(rest day)

Thursday Jan 19, 2012 #

7 AM

Cycling 29:09 intensity: (8 @0) + (1:26 @1) + (4:49 @2) + (12:54 @3) + (9:52 @4) 12.82 km (26.4 kph) +23m
ahr:147 max:171 shoes: Exustar E-SR540

5 PM

Cycling 21:55 intensity: (36 @1) + (2:48 @2) + (4:30 @3) + (11:38 @4) + (2:23 @5) 12.52 km (34.3 kph) +3m
ahr:158 max:184 shoes: Exustar E-SR540

Running intervals 50:35 intensity: (1:30 @0) + (2:34 @1) + (9:22 @2) + (17:41 @3) + (11:30 @4) + (7:58 @5) 11.09 km (4:34 / km) +57m 4:27 / km
ahr:149 max:182 shoes: Asics GT-2150 (2)

Dynamic Stretching 10:00 [2]
shoes: Asics GT-2150 (2)

Watersport 20 [2] 0.0 km

C • River 9

Wednesday Jan 18, 2012 #

7 AM

Cycling 26:54 intensity: (2:13 @1) + (2:31 @2) + (8:57 @3) + (12:33 @4) + (40 @5) 12.78 km (28.5 kph) +22m
ahr:153 max:187 shoes: Exustar E-SR540

5 PM

Cycling 30:32 intensity: (25 @0) + (9:00 @1) + (6:26 @2) + (11:35 @3) + (3:06 @4) 12.3 km (24.2 kph) +1m
ahr:132 max:172 shoes: Exustar E-SR540

Running hills 1:31:06 intensity: (17:35 @0) + (5:13 @1) + (20:07 @2) + (34:08 @3) + (10:40 @4) + (3:23 @5) 14.59 km (6:15 / km) +545m 5:16 / km
ahr:132 max:185 shoes: Asics Gel-Trabuco 14

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