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Training Log Archive: cwalker

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  XC Skiing4 7:35:48 50.67(9:00) 81.54(5:35) 1458
  Running11 6:21:58 33.99 54.7 852
  Yoga/Stretching4 4:00:00
  Orienteering3 2:06:50 9.31(13:37) 14.98(8:28) 6359c
  Canoeing/Kayaking1 1:00:00
  Hiking1 1:00:00
  Strength & Conditioning5 52:00
  Snow Shoeing1 34:41 2.22(15:38) 3.57(9:43) 37
  Total24 23:31:17 96.19 154.8 29829c
  [1-5]24 23:07:50
averages - sleep:11

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Sunday Mar 31, 2013 #

Note

Saturday Mar 30, 2013 #

1 PM

Canoeing/Kayaking 1:00:00 [1]
slept:11.0

Friday Mar 29, 2013 #

9 AM

Hiking 1:00:00 [1]

2 PM

Running 45:47 intensity: (27 @0) + (17:10 @1) + (28:10 @2) 4.46 mi (10:15 / mi) +57m 9:52 / mi
ahr:140 max:165

Thursday Mar 28, 2013 #

5 PM

Running 48:09 intensity: (4 @0) + (1:31 @1) + (38:00 @2) + (8:34 @3) 6.96 km (6:55 / km) +220m 5:59 / km
ahr:156 max:173

Wednesday Mar 27, 2013 #

11 AM

Yoga/Stretching 1:00:00 [1]

Tuesday Mar 26, 2013 #

Note
(rest day)

Monday Mar 25, 2013 #

11 AM

Yoga/Stretching 1:00:00 [1]

Sunday Mar 24, 2013 #

9 AM

Running 5:20 intensity: (13 @0) + (1:54 @1) + (3:13 @2) 0.8 km (6:38 / km) +39m 5:20 / km
ahr:132 max:145

Orienteering 59:53 intensity: (12 @0) + (15 @1) + (32:27 @2) + (26:59 @3) 6.89 km (8:41 / km) +395m 6:45 / km
ahr:161 max:177 9c


10 km - Splits

Saturday Mar 23, 2013 #

11 AM

Orienteering 44:29 intensity: (1 @0) + (35 @1) + (22:40 @2) + (21:13 @3) 5.18 km (8:35 / km) +203m 7:11 / km
ahr:163 max:176

Running warm up/down 5:00 [1]


Day Two: Red - Splits

Friday Mar 22, 2013 #

Event: Run Black Diamond
 
8 PM

Orienteering 22:28 intensity: (7 @0) + (45 @1) + (17:39 @2) + (3:57 @3) 2.91 km (7:43 / km) +37m 7:16 / km
ahr:154 max:171

Running warm up/down 15:00 [1]


Day One: Men/Women - Splits

Tuesday Mar 19, 2013 #

6 PM

Running 27:06 intensity: (5:32 @1) + (21:34 @2) 4.62 km (5:52 / km) +101m 5:17 / km
ahr:140 max:164

Strength & Conditioning (core) 5:00 [1]

Monday Mar 18, 2013 #

11 AM

Yoga/Stretching 1:00:00 [1]

Sunday Mar 17, 2013 #

4 PM

Running 44:16 intensity: (33 @0) + (14:27 @1) + (29:16 @2) 6.68 km (6:38 / km) +36m 6:27 / km
ahr:136 max:149

Saturday Mar 16, 2013 #

8 AM

XC Skiing 2:33:39 intensity: (1:20 @0) + (32:33 @1) + (1:35:25 @2) + (24:21 @3) 28.25 km (5:26 / km) +574m 4:56 / km
ahr:147 max:171

Thursday Mar 14, 2013 #

8 AM

XC Skiing 57:14 intensity: (6:23 @1) + (50:51 @2) 11.19 km (5:07 / km) +151m 4:48 / km
ahr:146 max:163

Wednesday Mar 13, 2013 #

6 PM

Running 50:01 intensity: (1:18 @0) + (23:15 @1) + (25:28 @2) 7.86 km (6:22 / km) +126m 5:53 / km
ahr:131 max:156

Strength & Conditioning (core) 5:00 [1]

Monday Mar 11, 2013 #

Note

Sunday Mar 10, 2013 #

2 PM

Running 1:08:53 intensity: (15:30 @0) + (30:04 @1) + (23:19 @2) 10.37 km (6:39 / km) +168m 6:09 / km
ahr:120 max:156

Strength & Conditioning (core) 5:00 [1]

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships
 
10 AM

XC Skiing 1:11:14 intensity: (3:26 @0) + (13:39 @1) + (50:05 @2) + (4:04 @3) 12.61 km (5:39 / km) +185m 5:16 / km
ahr:142 max:171

Friday Mar 8, 2013 #

6 PM

Snow Shoeing 34:41 intensity: (4 @0) + (48 @1) + (33:49 @2) 3.57 km (9:43 / km) +37m 9:14 / km
ahr:147 max:162

Wednesday Mar 6, 2013 #

6 PM

Strength & Conditioning 30:00 [1]

Tuesday Mar 5, 2013 #

5 PM

Running 37:20 intensity: (47 @1) + (32:46 @2) + (3:47 @3) 6.73 km (5:33 / km) +32m 5:25 / km
ahr:158 max:167

Monday Mar 4, 2013 #

11 AM

Yoga/Stretching 1:00:00 [1]

Sunday Mar 3, 2013 #

9 AM

XC Skiing race 2:53:41 intensity: (35:54 @1) + (1:22:10 @2) + (55:37 @3) 29.49 km (5:53 / km) +548m 5:23 / km
ahr:151 max:178

Saturday Mar 2, 2013 #

8 AM

Strength & Conditioning 7:00 [1]

12 PM

Running 35:06 intensity: (12 @0) + (5:32 @1) + (29:22 @2) 3.5 km (10:02 / km) +73m 9:05 / km
ahr:142 max:159

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