Training Log Archive: AliCIn the 31 days ending Jul 31, 2011:
|
« | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su |
Orienteering 1:45:12 8.5 km (12:23 / km) +146m 11:24 / km
ahr:147 max:178 13c
Running warm up/down 8:57 0.81 mi (11:03 / mi) +4m 10:53 / mi
ahr:126 max:151
Orienteering race 1:17:21 6.51 mi (11:53 / mi) +144m 11:07 / mi
ahr:165 max:184 10c
Running 47:38 6.24 mi (7:38 / mi) +31m 7:31 / mi
ahr:146 max:172
Strength 13:00 [0]
Rollerskiing long 1:03:16 11.26 mi (5:37 / mi) +129m 5:26 / mi
ahr:130 max:152
Running long 59:36 7.57 mi (7:52 / mi) +54m 7:42 / mi
ahr:138 max:166
Rollerskiing intervals (skate) 41:17 7.28 mi (5:40 / mi) +68m 5:31 / mi
ahr:136 max:171
Running intervals 30:40 4.04 mi (7:35 / mi) +32m 7:24 / mi
ahr:139 max:173
Swimming 16:12 [2] 0.5 mi (32:23 / mi)
Running 56:24 7.52 mi (7:30 / mi) +54m 7:20 / mi
ahr:144 max:166
Running 1:27:42 10.57 mi (8:18 / mi) +68m 8:08 / mi
ahr:132 max:151
Orienteering 1:05:54 4.0 mi (16:29 / mi) +318m 13:13 / mi
ahr:153 max:172 21c
Note
Running tempo 34:57 1.83 mi (19:06 / mi) +190m 14:26 / mi
ahr:155 max:182
Orienteering 21:51 2.25 mi (9:43 / mi) +67m 8:53 / mi
ahr:157 max:174 20c
Orienteering 18:38 1.69 mi (11:01 / mi) +61m 9:55 / mi
ahr:162 max:173 15c
Orienteering 10:56 1.53 mi (7:09 / mi) +6m 7:04 / mi
ahr:165 max:177 13c
Orienteering 15:17 0.82 mi (18:38 / mi) +48m 15:46 / mi
ahr:171 max:185 12c
Running 12:23 1.19 mi (10:24 / mi) +14m 10:02 / mi
ahr:118 max:164
Strength (ankle) 16:28 0.72 mi (22:52 / mi) +5m 22:23 / mi
ahr:101 max:142
Orienteering 21:04 2.75 mi (7:40 / mi) +23m 7:28 / mi
ahr:156 max:172 17c
Orienteering 18:08 2.36 mi (7:41 / mi) +32m 7:22 / mi
ahr:161 max:172 10c
Orienteering 1:45:04 5.51 mi (19:04 / mi) +344m 15:58 / mi
ahr:140 max:161 23c
Orienteering 48:21 3.82 mi (12:39 / mi) +157m 11:13 / mi
ahr:154 max:170 16c
Orienteering 48:25 3.9 mi (12:25 / mi) +177m 10:53 / mi
ahr:156 max:176 4c
Orienteering 40:23 2.92 mi (13:50 / mi) +88m 12:39 / mi
ahr:155 max:169 10c
Orienteering 34:54 2.67 mi (13:04 / mi) +107m 11:37 / mi
ahr:153 max:170 10c
Strength (ankle) 15:30
Running 27:33 1.97 mi (13:59 / mi) +248m 10:03 / mi
ahr:133 max:153
Orienteering 1:02:32 3.64 mi (17:11 / mi) +143m 15:19 / mi
ahr:127 max:158
Running 51:57
Drills 6:29 0.44 mi (14:44 / mi)
ahr:135 max:149
Running 18:11 3.11 mi (5:51 / mi) +55m 5:33 / mi
ahr:180 max:189
Strength (ankle physio) 15:19 0.31 mi (49:24 / mi)
ahr:107 max:147
Strength (hammies) 4:11 [0] 0.11 mi (38:02 / mi) +1m 36:59 / mi
ahr:74 max:82
Running 36:00 [2]
Orienteering 29:00 [3]
6c
Note
Running warm up/down 14:00 [2]
Orienteering 1:05:00 [3]
11c
Note
(rest day)
Orienteering 18:13 2.2 mi (8:17 / mi) +113m 7:08 / mi
ahr:174 max:187 24c
Running 3:11 0.34 mi (9:22 / mi) +1m 9:17 / mi
ahr:113 max:140
Orienteering 16:52 2.07 mi (8:09 / mi) +30m 7:48 / mi
ahr:161 max:175 19c
Orienteering 14:48 1.74 mi (8:30 / mi) +18m 8:14 / mi
ahr:165 max:178 18c
Orienteering 45:45 3.18 mi (14:23 / mi) +76m 13:24 / mi
ahr:157 max:174 18c
Orienteering 24:51 1.5 mi (16:34 / mi) +43m 15:13 / mi
ahr:142 max:166 9c
Running 29:41 3.31 mi (8:58 / mi)
ahr:146 max:174
Orienteering 1:27:34 4.72 mi (18:33 / mi)
ahr:137 max:167 21c
Running 45:02 5.22 mi (8:38 / mi)
ahr:146 max:167
Running 15:32 0.57 mi (27:16 / mi) +2m 26:58 / mi
ahr:130 max:152