Training Log Archive: pepa.In the 30 days ending Nov 30, 2009:
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running warm up/down 44:00 [2] 6.5 km (6:46 / km)
ahr:155 slept:9.0 shoes: Asics Cumulus 10
running intervals 15:41 [4] 4.17 km (3:46 / km)
ahr:176 max:192 shoes: Asics Cumulus 10
cycling 1:00:00 [3]
orienteering race 1:01:08 [4] *** 9.47 km (6:27 / km) +192m 5:52 / km
ahr:171 max:189 spiked:19/21c shoes: Innov8 X-Talon 212 (1)
Note
Note
(rest day)
running warm up/down 17:53 [2] 31.0 km (35 / km)
ahr:144 max:171 slept:7.0 shoes: Asics Cumulus 10
running intervals (10x2' á 1' Pause) 31:07 [4] 6.8 km (4:35 / km)
ahr:172 max:188 shoes: Asics Cumulus 10
running warm up/down 40:00 [1] 5.0 km (8:00 / km) +100m 7:16 / km
shoes: Innov8 X-Talon 212 (1)
orienteering race 5:56 [4] ** 0.75 km (7:55 / km) +140m 4:06 / km
spiked:5/5c shoes: Innov8 X-Talon 212 (1)
orienteering race 2:47 [4] *** 0.64 km (4:21 / km) +25m 3:38 / km
spiked:8/8c shoes: Innov8 X-Talon 212 (1)