Training Log Archive: iansmithIn the 30 days ending Nov 30, 2011:
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Note
Running 54:08 [1] 10.6 km (5:07 / km) +5m 5:06 / km
shoes: 201108 Asics GT-2150
Strength training 15:00 [3]
Orienteering 1:00:00 [1] 6.0 km (10:00 / km)
shoes: 201110 Inov-8 X-Talon 212
Running 5:46 [1] 0.93 km (6:12 / km) +2m 6:08 / km
shoes: 201110 Inov-8 X-Talon 212
Orienteering 58:32 8.89 km (6:35 / km) +69m 6:20 / km
ahr:161 max:183 14c slept:4.0 shoes: 201110 Inov-8 X-Talon 212
Orienteering 31:02 2.95 km (10:30 / km) +32m 9:58 / km
ahr:130 max:156 8c shoes: 201110 Inov-8 X-Talon 212
Orienteering 33:00 4.1 km (8:03 / km) +107m 7:08 / km
ahr:160 max:173 19c shoes: 201110 Inov-8 X-Talon 212
Orienteering (Line-O) 28:06 2.24 km (12:33 / km) +27m 11:50 / km
ahr:139 max:171 shoes: 201110 Inov-8 X-Talon 212
Orienteering 1:03:52 [2] *** 6.28 km (10:11 / km) +243m 8:32 / km
ahr:146 max:172 6c shoes: 201110 Inov-8 X-Talon 212
Note
Orienteering 1:01:40 6.49 km (9:30 / km) +214m 8:09 / km
ahr:166 max:189 12c shoes: 201110 Inov-8 X-Talon 212
Orienteering 1:33:58 12.96 km (7:15 / km) +495m 6:05 / km
ahr:177 max:191 19c shoes: 201110 Inov-8 X-Talon 212
Note
Running 57:12 11.35 km (5:02 / km) +40m 4:57 / km
ahr:150 max:165 shoes: 201108 Asics GT-2150
Note
(rest day)
Year | Avg Leg Length | Stdev of Leg Lengths |
2011 | 513 m | 368 m |
2010 | 483 | 201 |
2009 | 723 | 478 |
2008 | 571 | 315 |
Running 33:15 6.38 km (5:13 / km) +50m 5:01 / km
ahr:148 max:170 shoes: 201104 Mizuno Waverider 14
Orienteering 18:37 [2] 2.14 km (8:42 / km) +51m 7:47 / km
8c shoes: 201110 Inov-8 X-Talon 212
Orienteering 9:02 [2] 1.71 km (5:17 / km) +24m 4:56 / km
3c shoes: 201110 Inov-8 X-Talon 212
Orienteering 21:32 [2] 3.37 km (6:24 / km) +82m 5:42 / km
3c shoes: 201110 Inov-8 X-Talon 212
Orienteering 22:04 [1] 1.9 km (11:38 / km) +88m 9:27 / km
shoes: 201110 Inov-8 X-Talon 212
Orienteering 35:00 [3] *** 6.0 km (5:50 / km)
11c shoes: 201110 Inov-8 X-Talon 212
Note
Orienteering 20:49 2.61 km (7:58 / km) +45m 7:20 / km
ahr:154 max:174 18c shoes: 201110 Inov-8 X-Talon 212
Running 1:04:35 12.69 km (5:05 / km) +12m 5:04 / km
ahr:151 max:179 shoes: 201108 Asics GT-2150
Note
(rest day)
Running 1:05:47 13.35 km (4:56 / km) +33m 4:52 / km
ahr:160 max:191 shoes: 201104 Mizuno Waverider 14
Note
weight:80.5kg
Running 44:59 9.1 km (4:56 / km) +6m 4:55 / km
ahr:153 max:173 shoes: 201108 Asics GT-2150
Orienteering 36:22 3.24 km (11:13 / km) +88m 9:53 / km
ahr:131 max:173 8c shoes: 201110 Inov-8 Oroc 280
Orienteering race 38:20 5.3 km (7:14 / km) +229m 5:57 / km
ahr:166 max:197 11c shoes: 201110 Inov-8 Oroc 280
Running warm up/down 5:17 0.83 km (6:21 / km) +4m 6:13 / km
ahr:147 max:166 shoes: 201110 Inov-8 Oroc 280
Orienteering 33:50 5.36 km (6:19 / km) +181m 5:24 / km
ahr:177 max:213 11c shoes: 201110 Inov-8 Oroc 280
Strength training 13:00 [5]
Orienteering 50:00 [1] 4.5 km (11:06 / km) +84m 10:10 / km
8c shoes: 201110 Inov-8 Oroc 280
Orienteering 15:26 [1] 1.51 km (10:14 / km) +12m 9:51 / km
6c shoes: 201110 Inov-8 Oroc 280
Running warm up/down 1:47 0.37 km (4:50 / km)
ahr:156 max:167 shoes: 201110 Inov-8 Oroc 280
Orienteering 52:15 7.78 km (6:43 / km) +181m 6:01 / km
ahr:175 max:194 23c shoes: 201110 Inov-8 Oroc 280
Note
(rest day)
Note
Note
(rest day)
Orienteering 2:25:20 [1] 10.4 km (13:58 / km) +438m 11:33 / km
shoes: 201006 Inov-8 X-talon 212
Orienteering 1:22:12 [1] 5.95 km (13:48 / km) +145m 12:19 / km
shoes: 201006 Inov-8 X-talon 212
Note
Note
Orienteering 2:19:08 [1] 13.44 km (10:21 / km) +410m 8:59 / km
shoes: 201006 Inov-8 X-talon 212
Strength training 15:00 [3]
(rest day)
Running warm up/down 8:03 1.17 km (6:51 / km) +2m 6:48 / km
ahr:145 max:172 shoes: 201110 Inov-8 Oroc 280
Orienteering 43:18 5.92 km (7:19 / km) +61m 6:57 / km
ahr:164 max:174 16c slept:5.0 weight:81.6kg shoes: 201110 Inov-8 Oroc 280
Orienteering 27:16 4.1 km (6:39 / km) +46m 6:18 / km
ahr:161 max:172 12c shoes: 201110 Inov-8 Oroc 280
Running warm up/down 4:26 [2] 0.62 km (7:09 / km) +1m 7:06 / km
ahr:103 max:147 shoes: 201110 Inov-8 Oroc 280
Orienteering (Control pickup) 16:41 1.82 km (9:10 / km) +19m 8:43 / km
ahr:149 max:170 9c shoes: 201110 Inov-8 Oroc 280
Orienteering 39:52 3.01 km (13:16 / km) +55m 12:09 / km
ahr:141 max:177 6c shoes: 201004 Inov8 X-Talon 212
Orienteering (Control picking) 39:28 4.96 km (7:57 / km) +66m 7:27 / km
ahr:170 max:182 21c shoes: 201004 Inov8 X-Talon 212
Orienteering (Contour-only) 45:54 4.92 km (9:20 / km) +106m 8:25 / km
ahr:163 max:184 15c shoes: 201004 Inov8 X-Talon 212
Orienteering 44:23 [4] 4.45 km (9:58 / km) +90m 9:03 / km
ahr:157 max:174 shoes: 201004 Inov8 X-Talon 212
Running 7:38 1.44 km (5:19 / km) +2m 5:17 / km
ahr:157 max:167 shoes: 201004 Inov8 X-Talon 212
Bowling 1 [1]
shoes: Dexter Ricky II Bowling
Running 41:43 8.9 km (4:41 / km) +5m 4:41 / km
ahr:156 max:170 shoes: 201108 Asics GT-2150
Note
Running 57:09 11.49 km (4:58 / km) +6m 4:58 / km
ahr:160 max:198 shoes: 201104 Mizuno Waverider 14
Note
Bowling 6 [3]
shoes: Dexter Ricky II Bowling
Running 38:04 7.0 km (5:26 / km) +22m 5:21 / km
ahr:150 max:179 shoes: 201108 Asics GT-2150
Running 46:41 10.49 km (4:27 / km) +13m 4:25 / km
ahr:165 max:190 shoes: 201104 Mizuno Waverider 14