Training Log Archive: Jon XIn the 31 days ending Oct 31, 2010:
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Orienteering 1:12:19 [3] 9.32 km (7:46 / km) +100m 7:22 / km
ahr:132 shoes: Apr 2010 VJ Falcon
Orienteering 1:16:00 [1] 4.4 km (17:16 / km) +100m 15:31 / km
shoes: Apr 2010 VJ Falcon
Orienteering 1:25:40 8.73 km (9:49 / km) +100m 9:17 / km
ahr:120 shoes: Apr 2010 VJ Falcon
Running 1:18:28 [3] 9.57 km (8:12 / km) +100m 7:48 / km
shoes: Apr 2010 VJ Falcon
Note
(rest day)
Running race 1:26:25 [5] 21.1 km (4:06 / km) +100m 4:00 / km
ahr:151 max:163 shoes: Asics Hyperspeed
Running 59:43 [3] 9.5 km (6:17 / km) +100m 5:58 / km
ahr:113 max:144 shoes: Brooks Ghost
Running 57:59 [3] 9.41 km (6:10 / km) +250m 5:26 / km
ahr:120 max:138 shoes: Brooks Ghost
Running warm up/down 21:18 [2] 3.72 km (5:44 / km) +78m 5:11 / km
ahr:129 max:160 shoes: Brooks Ghost
Intervals intervals 33:28 [5] 5.5 km (6:05 / km)
ahr:125 max:158 shoes: Brooks Ghost
Pilates 30:00 [3]
weight:78.1kg
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Apr 2010 VJ Falcon
Orienteering race 1:31:59 [5] 12.0 km (7:40 / km) +300m 6:49 / km
shoes: Apr 2010 VJ Falcon
Running 36:20 [3] 7.07 km (5:08 / km) +200m 4:30 / km
ahr:133 shoes: Brooks Ghost
Running 56:32 [3] 11.21 km (5:03 / km)
ahr:128 shoes: Brooks Ghost
Running warm up/down 5:00 [2]
shoes: Brooks Ghost
Orienteering race 1:00:58 [4] 12.38 km (4:55 / km) +50m 4:50 / km
ahr:138 shoes: Brooks Ghost
Pilates 5:00 [3]
weight:78.9kg
Orienteering 1:15:22 8.09 km (9:19 / km) +300m 7:52 / km
ahr:113 max:147 shoes: 2010 Inov8 Roclite
Running 1:09:02 [3] 8.94 km (7:43 / km) +486m 6:04 / km
ahr:122 max:155
Running 1:07:00 [3] 13.5 km (4:58 / km) +110m 4:46 / km
ahr:130 max:143 shoes: Brooks Ghost
Intervals intervals 28:31 [4] 6.14 km (4:39 / km)
max:160 shoes: Brooks Ghost
Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +150m 7:42 / km
shoes: Apr 2010 VJ Falcon
Orienteering race 1:34:46 [4] 9.83 km (9:38 / km)
ahr:128 shoes: Apr 2010 VJ Falcon
Running warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: Apr 2010 VJ Falcon
Orienteering race 50:33 [4] 5.48 km (9:13 / km) +200m 7:48 / km
ahr:133 shoes: Apr 2010 VJ Falcon
Note
Orienteering race 4:50 [4] 0.8 km (6:02 / km)
shoes: Brooks Ghost
Orienteering race 4:07 [5] 0.73 km (5:38 / km)
ahr:142 shoes: Brooks Ghost
Orienteering race 4:39 [5] 0.84 km (5:32 / km)
ahr:142 shoes: Brooks Ghost
Note
Orienteering race 15:22 [5] 2.89 km (5:19 / km)
ahr:148 shoes: Brooks Ghost