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Training Log Archive: walk

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  Road run15 10:17:52 56.65 91.17 5331053.7
  Trail run3 2:57:22 11.12(15:57) 17.9(9:55) 175222.0
  Stretching9 2:50:0058.8
  Strength4 1:45:0091.3
  Orienteering2 1:30:48 3.22(28:12) 5.18(17:31) 82103.4
  Circuits2 1:15:0056.3
  Skiing1 11:59 0.4(29:57) 0.64(18:36) 35.8
  Total31 20:48:01 71.39 114.89 7941591.1
  [1-5]28 18:28:00
averages - weight:148.3lbs

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Sunday Dec 31, 2017 #

11 AM

Skiing (XC) 11:59 intensity: (5:48 @0) + (6:11 @1) 0.4 mi (29:57 / mi) +3m 29:11 / mi
ahr:92 max:106 weight:149lbs

Saturday Dec 30, 2017 #

Note

9 AM

Road run race 30:25 intensity: (6 @0) + (10 @1) + (10:24 @2) + (16:30 @3) + (3:15 @4) 3.16 mi (9:37 / mi) +31m 9:20 / mi
ahr:147 max:163 weight:149lbs shoes: Nike Run

Stretching 5:00 [0]
shoes: Nike Run

Friday Dec 29, 2017 #

9 AM

Road run 31:50 intensity: (14 @0) + (24 @1) + (24:24 @2) + (4:21 @3) + (1:46 @4) + (41 @5) 3.09 mi (10:18 / mi) +34m 9:58 / mi
ahr:140 max:213 weight:149lbs shoes: Nike Run

Stretching warm up/down 5:00 [0]
shoes: Nike Run

Thursday Dec 28, 2017 #

Circuits 45:00 [1]
weight:149lbs

Wednesday Dec 27, 2017 #

10 AM

Road run 31:41 intensity: (1:00 @1) + (21:46 @2) + (8:55 @3) 3.12 mi (10:09 / mi) +34m 9:49 / mi
ahr:139 max:150 weight:149lbs shoes: NB M 1400

Tuesday Dec 26, 2017 #

2 PM

Road run 31:19 intensity: (35 @1) + (21:57 @2) + (8:29 @3) + (18 @4) 3.1 mi (10:06 / mi) +35m 9:46 / mi
ahr:140 max:158 weight:148lbs shoes: Road-X 233

Sunday Dec 24, 2017 #

11 AM

Trail run 1:09:12 intensity: (21 @0) + (11:23 @1) + (38:39 @2) + (16:18 @3) + (2:20 @4) + (11 @5) 3.39 mi (20:25 / mi) +90m 18:51 / mi
ahr:135 max:177 weight:148lbs shoes: X-Talon 4

Saturday Dec 23, 2017 #

Note
(rest day)

Friday Dec 22, 2017 #

Stretching 30:00 [0]
weight:148lbs

Note

Thursday Dec 21, 2017 #

9 AM

Road run 1:01:30 intensity: (3:28 @1) + (44:32 @2) + (13:30 @3) 4.96 mi (12:24 / mi) +37m 12:07 / mi
ahr:137 max:153 weight:148lbs shoes: Nike Run

Wednesday Dec 20, 2017 #

Note

9 AM

Trail run 45:29 intensity: (9:22 @1) + (10:16 @2) + (25:51 @3) 3.17 mi (14:21 / mi) +12m 14:10 / mi
ahr:138 max:152 weight:149lbs shoes: X-Talon 4

Tuesday Dec 19, 2017 #

9 AM

Road run 42:17 intensity: (2:24 @1) + (14:26 @2) + (16:50 @3) + (8:37 @4) 3.84 mi (11:01 / mi) +13m 10:54 / mi
ahr:145 max:157 weight:148lbs shoes: Nike Run

Monday Dec 18, 2017 #

Circuits 30:00 [1]
shoes: Salomon XA Comp 3W

Note

Sunday Dec 17, 2017 #

11 AM

Orienteering 43:08 intensity: (2:26 @0) + (40:42 @1) 1.58 mi (27:18 / mi) +13m 26:37 / mi
ahr:99 max:101 weight:148lbs shoes: X-Talon 4

Saturday Dec 16, 2017 #

8 AM

Road run warm up/down 15:01 intensity: (5:00 @0) + (1:01 @1) + (9:00 @2) 0.82 mi (18:18 / mi) +9m 17:43 / mi
ahr:127 max:141 weight:149lbs shoes: Roclite 243

Road run race 30:06 intensity: (24 @0) + (17 @1) + (27:20 @2) + (1:27 @3) + (38 @4) 3.14 mi (9:35 / mi) +30m 9:19 / mi
ahr:134 max:158 shoes: Roclite 243

Friday Dec 15, 2017 #

Note
weight:148lbs (rest day)

Thursday Dec 14, 2017 #

9 AM

Road run 29:01 intensity: (2:26 @1) + (26:35 @2) 2.62 mi (11:05 / mi)
ahr:127 max:135 weight:149lbs shoes: NB M 1400

Wednesday Dec 13, 2017 #

9 AM

Road run hills 42:19 intensity: (3:27 @1) + (7:22 @2) + (11:30 @3) + (20:00 @4) 3.55 mi (11:55 / mi) +62m 11:18 / mi
ahr:131 max:155 weight:148lbs shoes: Nike Run

Tuesday Dec 12, 2017 #

Strength 50:00 [2]
weight:148lbs

Monday Dec 11, 2017 #

9 AM

Road run 50:31 intensity: (3:08 @1) + (11:18 @2) + (31:12 @3) + (4:42 @4) + (11 @5) 4.92 mi (10:16 / mi) +37m 10:02 / mi
ahr:146 max:173 shoes: NB M 1400

Stretching 10:00 [0]
weight:149lbs shoes: NB M 1400

Sunday Dec 10, 2017 #

Strength 5:00 [1]

Saturday Dec 9, 2017 #

8 AM

Road run warm up/down 20:00 [1]
shoes: Nike Run

9 AM

Road run race 59:23 intensity: (18 @1) + (26 @2) + (17:56 @3) + (35:58 @4) + (4:45 @5) 6.24 mi (9:31 / mi) +73m 9:11 / mi
ahr:158 max:213 weight:148lbs shoes: Nike Run

Friday Dec 8, 2017 #

Stretching 20:00 [0]
weight:147lbs

Thursday Dec 7, 2017 #

9 AM

Trail run 1:02:41 intensity: (11:51 @1) + (45:22 @2) + (5:28 @3) 4.56 mi (13:45 / mi) +73m 13:06 / mi
ahr:131 max:147 weight:147lbs shoes: X-Talon 4

Wednesday Dec 6, 2017 #

Stretching 45:00 [1]
weight:148lbs

Tuesday Dec 5, 2017 #

Note

8 AM

Road run 31:15 intensity: (32 @1) + (15:16 @2) + (8:36 @3) + (6:51 @4) 3.09 mi (10:07 / mi) +41m 9:43 / mi
ahr:144 max:160 weight:148lbs shoes: NB M 1400

Monday Dec 4, 2017 #

9 AM

Stretching warm up/down 5:00 [0]

10 AM

Road run long 1:11:14 intensity: (32 @1) + (24:04 @2) + (20:40 @3) + (22:30 @4) + (3:28 @5) 6.96 mi (10:14 / mi) +58m 9:58 / mi
ahr:169 max:178 weight:150lbs shoes: Nike Run

12 PM

Note

Sunday Dec 3, 2017 #

Stretching 20:00 [0]

Strength 20:00 [1]

Saturday Dec 2, 2017 #

Event: WCOC RHINO
 
8 AM

Road run warm up/down 11:48 intensity: (34 @0) + (1:33 @1) + (56 @2) + (6:42 @3) + (1:58 @4) + (5 @5) 0.91 mi (12:58 / mi) +13m 12:25 / mi
ahr:142 max:174 weight:148lbs shoes: NB 1400 Orange

Road run race 28:12 intensity: (8 @0) + (23 @1) + (1:17 @2) + (17:50 @3) + (8:32 @4) + (2 @5) 3.13 mi (9:01 / mi) +28m 8:46 / mi
ahr:152 max:171 shoes: NB 1400 Orange

5 PM

Orienteering 47:40 intensity: (5:48 @1) + (27:16 @2) + (3:38 @3) + (10:41 @4) + (17 @5) 1.64 mi (29:04 / mi) +69m 25:43 / mi
ahr:136 max:172 shoes: X-Talon 4


SHORT - Splits

Friday Dec 1, 2017 #

Stretching 30:00 [0]
weight:147lbs

Strength 30:00 [1]

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