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Training Log Archive: walk

In the 31 days ending Oct 31, 2013:

activity # timemileskm+mload
  Trail run12 9:50:28 37.48 60.32 746817.1
  Mapping4 7:25:20 6.98(1:03:47) 11.24(39:38) 147334.0
  Circuits7 7:05:00348.8
  Orienteering5 5:34:02 15.58 25.08 62318 /22c81%510.6
  Cycling5 3:07:06 39.77 64.01 549181.9
  Road run4 2:39:02 14.78 23.78 91458.9
  Hiking2 2:35:23 2.74 4.41 154116.5
  Strength3 2:30:00112.5
  Stretching2 10:004.8
  Pliometrics1 100.0
  Total36 40:56:31 117.34 188.84 231018 /22c81%2885.1
  [1-5]35 40:13:37
averages - weight:148.1lbs

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Thursday Oct 31, 2013 #

10 AM

Trail run intervals 1:17:39 intensity: (32:15 @1) + (7:47 @2) + (11:36 @3) + (7:44 @4) + (18:17 @5) 9.49 km (8:11 / km) +99m 7:46 / km
ahr:137 max:182 weight:148lbs shoes: Trailroc 245-2

Wednesday Oct 30, 2013 #

Trail run 45:00 [1] 3.09 mi (14:34 / mi) +34m 14:05 / mi
weight:148lbs shoes: X-Talon 2

Note

Note

6 PM

Pliometrics 10 [0]

Tuesday Oct 29, 2013 #

Note

Trail run long 1:45:00 [2] 12.0 km (8:45 / km) +230m 7:59 / km
weight:149lbs shoes: Trailroc 245-2

Monday Oct 28, 2013 #

Cycling warm up/down (Espresso) 8:00 [1] 2.0 mi (4:00 / mi)
weight:149lbs

Stretching 5:00 [1]

Circuits 1:00:00 [1]
shoes: X-Talon 212

Strength 30:00 [1]

Sunday Oct 27, 2013 #

Road run warm up/down 20:00 [1]
shoes: Road-X 233

11 AM

Road run race 24:52 intensity: (25 @3) + (9:06 @4) + (15:21 @5) 3.06 mi (8:08 / mi) +30m 7:53 / mi
ahr:164 max:185 weight:148lbs shoes: Road-X 233

Saturday Oct 26, 2013 #

Event: WCOC - MTBO Huntington State Park
 
10 AM

Trail run warm up/down 15:00 [1]
shoes: X-Talon 3

11 AM

Orienteering race 1:31:32 intensity: (17 @0) + (25:42 @1) + (25:09 @2) + (26:45 @3) + (12:15 @4) + (1:24 @5) 7.43 km (12:19 / km) +263m 10:28 / km
ahr:141 max:182 weight:147lbs shoes: X-Talon 3


RED - Splits

Friday Oct 25, 2013 #

Circuits 1:00:00 [2]
weight:148lbs shoes: X-Talon 212

Note

Note

Thursday Oct 24, 2013 #

10 AM

Trail run intervals 1:12:53 intensity: (12 @0) + (27:46 @1) + (9:34 @2) + (8:54 @3) + (16:45 @4) + (9:42 @5) 9.45 km (7:43 / km) +95m 7:20 / km
ahr:146 max:193 weight:148lbs shoes: F-Lite 230

Wednesday Oct 23, 2013 #

Note
weight:148lbs (rest day)

Note

Note

Tuesday Oct 22, 2013 #

Note

10 AM

Road run tempo 55:53 intensity: (5:08 @0) + (3:40 @1) + (1:50 @2) + (4:21 @3) + (27:26 @4) + (13:28 @5) 9.27 km (6:02 / km) +30m 5:56 / km
ahr:150 max:181 weight:149lbs shoes: Hyper Speed 4

Monday Oct 21, 2013 #

Circuits 1:05:00 [1]
weight:149lbs shoes: X-Talon 212

Strength 1:00:00 [1]

Sunday Oct 20, 2013 #

9 AM

Orienteering race 1:30:40 intensity: (12:15 @0) + (57:12 @1) + (10:34 @2) + (6:16 @3) + (2:46 @4) + (1:37 @5) *** 5.6 km (16:12 / km) +79m 15:08 / km
ahr:131 max:175 spiked:9/10c shoes: X-Talon 3


Day 2 - Brown X - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash
 

Trail run warm up/down 10:00 [1]
shoes: X-Talon 3

Orienteering race 1 [3]
shoes: X-Talon 3

Orienteering race (Maze-O) 2:15 [1]
shoes: X-Talon 3

10 AM

Orienteering race 40:47 intensity: (23 @0) + (6:54 @1) + (3:27 @2) + (8:01 @3) + (20:17 @4) + (1:45 @5) *** 3.73 km (10:57 / km) +39m 10:24 / km
ahr:148 max:164 spiked:9/12c shoes: X-Talon 3


Day 1 - Brown X - Splits

Friday Oct 18, 2013 #

Note

Trail run 30:00 [1]
weight:149lbs shoes: Trailroc 245-2

Thursday Oct 17, 2013 #

Note

10 AM

Hiking 1:35:23 [1] 4.41 km (21:37 / km) +154m 18:24 / km
weight:148lbs shoes: X-Talon 2

Wednesday Oct 16, 2013 #

10 AM

Road run tempo 58:17 intensity: (49 @0) + (10:45 @1) + (2:43 @2) + (2:08 @3) + (24:45 @4) + (17:07 @5) 5.96 mi (9:47 / mi) +31m 9:37 / mi
ahr:150 max:178 weight:148lbs shoes: Road-X 233

Tuesday Oct 15, 2013 #

Trail run 41:00 [1] 3.09 mi (13:16 / mi) +34m 12:50 / mi
weight:147lbs shoes: F-Lite 230

Note

Monday Oct 14, 2013 #

Circuits 1:00:00 [1]
weight:148lbs shoes: X-Talon 212

Note

Saturday Oct 12, 2013 #

10 AM

Trail run tempo (Fartlek) 1:10:12 intensity: (14:02 @0) + (10:25 @1) + (9:51 @2) + (10:18 @3) + (23:50 @4) + (1:46 @5) 9.19 km (7:38 / km) +97m 7:15 / km
ahr:138 max:163 weight:148lbs shoes: F-Lite 230

Friday Oct 11, 2013 #

Trail run warm up/down 25:00 [1]
weight:148lbs shoes: X-Talon 2

Circuits 1:00:00 [1]
shoes: X-Talon 212

Thursday Oct 10, 2013 #

Strength 1:00:00 [1]
weight:148lbs

Wednesday Oct 9, 2013 #

10 AM

Trail run hills (Woodservals) 58:44 intensity: (3:43 @0) + (18:47 @1) + (5:54 @2) + (6:16 @3) + (17:04 @4) + (7:00 @5) 5.26 km (11:10 / km) +123m 10:00 / km
ahr:139 max:172 weight:147lbs shoes: X-Talon 3

1 PM

Mapping 1:38:34 [1] 3.13 km (31:29 / km) +57m 28:52 / km
shoes: Roclite 285

Tuesday Oct 8, 2013 #

10 AM

Cycling 55:07 intensity: (5:00 @1) + (50:07 @2) 12.35 mi (4:28 / mi) +215m 4:14 / mi
weight:148lbs

3 PM

Mapping 1:44:37 [1] 2.68 km (38:59 / km) +39m 36:20 / km
shoes: Roclite 285

Monday Oct 7, 2013 #

Cycling (Espresso) 17:00 [2] 4.0 mi (4:15 / mi)
weight:149lbs shoes: X-Talon 212

Stretching 5:00 [0]

Circuits 1:00:00 [2]
shoes: X-Talon 212

Sunday Oct 6, 2013 #

Note
weight:148lbs (rest day)

Saturday Oct 5, 2013 #

Event: WCOC - Sessions Woods
 
11 AM

Orienteering 1:48:47 intensity: (55 @0) + (20:31 @1) + (25:54 @2) + (37:49 @3) + (23:38 @4) 8.32 km (13:05 / km) +242m 11:25 / km
ahr:143 max:160 weight:148lbs shoes: X-Talon 3


Red - Splits

Friday Oct 4, 2013 #

9 AM

Cycling (Espresso) 8:00 [1]

10 AM

Circuits 1:00:00 [1]
weight:148lbs shoes: X-Talon 212

3 PM

Mapping 2:03:00 [1] 2.52 km (48:52 / km) +26m 46:28 / km
shoes: Roclite 285

Thursday Oct 3, 2013 #

9 AM

Cycling 1:38:59 [2] 34.48 km (2:52 / km) +334m 2:44 / km
weight:148lbs

Wednesday Oct 2, 2013 #

Trail run 40:00 [1] 3.09 mi (12:57 / mi) +34m 12:31 / mi
weight:148lbs shoes: Roclite 285

Hiking 1:00:00 [1]

Tuesday Oct 1, 2013 #

1 PM

Mapping 1:59:09 [1] 2.91 km (41:00 / km) +25m 39:19 / km
weight:149lbs shoes: Trailroc 245-2

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