Training Log Archive: pepa.In the 31 days ending Dec 31, 2012:
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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 | Mo |
xc-ski 1:41:00 [2] 26.9 km (3:45 / km) +350m 3:32 / km
running 47:00 [3] 10.0 km (4:42 / km) +140m 4:24 / km
ahr:151 max:165 shoes: Inov8 X-Talon 212 (2)
xc-ski 1:18:00 [3] 22.0 km (3:33 / km) +390m 3:15 / km
ahr:155 max:173 shoes: Salomon RS9
xc-ski race 59:17 [4] 17.5 km (3:23 / km) +240m 3:10 / km
ahr:169 max:179 shoes: Salomon RS9
running 38:00 [1] 6.0 km (6:20 / km) +200m 5:26 / km
ahr:138 max:173 shoes: Inov8 X-Talon 212 (2)
orienteering 30:00 [2] *** 4.5 km (6:40 / km) +80m 6:07 / km
ahr:142 max:163 spiked:12/15c shoes: Inov8 X-Talon 212 (2)
running 34:00 [1] 5.0 km (6:48 / km) +200m 5:40 / km
ahr:138 shoes: Inov8 X-Talon 212 (2)
orienteering 52:20 [3] *** 8.7 km (6:01 / km) +200m 5:24 / km
ahr:155 max:170 spiked:14/16c shoes: Inov8 X-Talon 212 (2)
orienteering 1:27:00 [3] *** 14.5 km (6:00 / km) +400m 5:16 / km
ahr:147 max:170 spiked:9/11c shoes: Inov8 X-Talon 212 (2)
running 1:23:00 [2] ** 15.5 km (5:21 / km) +250m 4:57 / km
ahr:145 max:171 spiked:9/11c shoes: Inov8 X-Talon 212 (2)
running 21:02 [4] 4.38 km (4:48 / km) +6m 4:46 / km
max:180 shoes: Inov8 X-Talon 212 (2)
running warm up/down 40:00 [1] 7.5 km (5:20 / km)
ahr:138 shoes: Brooks Ghost 4
running intervals 26:56 [4] 7.2 km (3:44 / km)
ahr:173 max:186 shoes: Brooks Ghost 4
Note
xc-ski 5:00:00 [2] * 43.0 km (6:59 / km) +400m 6:40 / km
spiked:6/6c shoes: Salomon RS9
xc-ski 2:10:41 [3] 29.2 km (4:29 / km) +510m 4:07 / km
ahr:157 max:174
running warm up/down 40:00 [1] 6.1 km (6:33 / km)
ahr:141 shoes: Inov8 X-Talon 212 (2)
running intervals 26:22 [4] 6.51 km (4:03 / km)
ahr:170 max:181 shoes: Inov8 X-Talon 212 (2)
running 55:07 [2] 11.2 km (4:55 / km) +57m 4:48 / km
ahr:155 max:173 shoes: Mizuno Wave Elixir 3
running intervals 24:09 [4] 6.13 km (3:56 / km)
ahr:171 max:185 shoes: Brooks Ghost 4
xc-ski 1:50:00 [3] 25.0 km (4:24 / km) +400m 4:04 / km
shoes: Salomon RS9