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Training Log Archive: speedy

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  XC Skiing13 18:33:11 154.11(7:13) 248.01(4:29) 4917
  Arc-Trainer9 4:30:00 29.67(9:06) 47.75(5:39)
  Treadmill8 4:00:00 29.85(8:02) 48.04(5:00)
  XC Running3 2:26:00 17.65(8:16) 28.4(5:08) 544
  Orienteering1 59:09 6.02(9:49) 9.69(6:06) 14514 /15c93%
  Total32 30:28:20 237.3(7:42) 381.9(4:47) 560614 /15c93%

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Tuesday Feb 28, 2012 #

12 PM

XC Running 56:00 intensity: (28 @1) + (1:11 @2) + (41:43 @3) + (12:38 @4) 11.08 km (5:03 / km) +274m 4:30 / km
ahr:134 max:145 shoes: Speedcross 2 (05/11)

Monday Feb 27, 2012 #

8 AM

Note

Sunday Feb 26, 2012 #

Event: UGLY MUDDER
 
9 AM

XC Skiing (Skating) 19:09 intensity: (32 @1) + (1:36 @2) + (14:33 @3) + (2:28 @4) 4.12 km (4:39 / km) +91m 4:11 / km
ahr:131 max:146 shoes: Alpina Racing (03/09)

XC Skiing (Skating) 1:25:50 intensity: (17 @1) + (29 @2) + (31:27 @3) + (53:37 @4) 18.7 km (4:35 / km) +346m 4:12 / km
ahr:141 max:154 shoes: Alpina Racing (03/09)

11 AM

XC Skiing (Skating) 37:31 intensity: (1:18 @1) + (27:10 @2) + (9:03 @3) 7.9 km (4:45 / km) +91m 4:29 / km
ahr:123 max:148 shoes: Alpina Racing (03/09)

6 PM

Note

Saturday Feb 25, 2012 #

11 AM

XC Skiing (Skating) 2:47:31 intensity: (45 @1) + (4:28 @2) + (1:50:32 @3) + (51:45 @4) + (1 @5) 33.84 km (4:57 / km) +699m 4:29 / km
ahr:136 max:158 shoes: Alpina Racing (03/09)

3 PM

XC Skiing (Skating) 45:29 intensity: (37 @1) + (2:01 @2) + (36:09 @3) + (6:42 @4) 9.11 km (4:59 / km) +163m 4:35 / km
ahr:133 max:145 shoes: Alpina Racing (03/09)

Thursday Feb 23, 2012 #

6 PM

Arc-Trainer hills (11 / 9 @ 155+ spm) 30:00 [3] 3.29 mi (9:07 / mi)
shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Asics Gel-Kayano 14

Wednesday Feb 22, 2012 #

Note

6 PM

Arc-Trainer hills (11 / 9 @ 150+ spm) 30:00 [3] 3.22 mi (9:19 / mi)
ahr:112 max:126 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 9 @ 7.0mph) 30:00 [3] 3.5 mi (8:34 / mi)
ahr:129 max:140 shoes: Asics Gel-Kayano 14

Monday Feb 20, 2012 #

9 AM

XC Skiing (Skating) 2:03:02 intensity: (56 @1) + (2:17 @2) + (1:24:09 @3) + (35:40 @4) 27.94 km (4:24 / km) +587m 3:59 / km
ahr:135 max:149 shoes: Alpina Racing (03/09)

Sunday Feb 19, 2012 #

11 AM

XC Skiing (Skating) 1:14:08 intensity: (25 @1) + (58 @2) + (37:56 @3) + (34:49 @4) 15.96 km (4:39 / km) +437m 4:05 / km
ahr:138 max:155 shoes: Alpina Racing (03/09)

12 PM

XC Skiing (Skating) 21:25 intensity: (16 @1) + (1:03 @2) + (20:06 @3) 5.01 km (4:17 / km) +39m 4:07 / km
ahr:128 max:138 shoes: Alpina Racing (03/09)

2 PM

XC Skiing (Skating) 34:31 intensity: (3 @1) + (1:05 @2) + (22:10 @3) + (11:13 @4) 7.53 km (4:35 / km) +135m 4:13 / km
ahr:136 max:151 shoes: Alpina Racing (03/09)

Saturday Feb 18, 2012 #

11 AM

XC Skiing (Skating) 2:23:14 intensity: (20 @1) + (1:52 @2) + (1:27:32 @3) + (53:01 @4) + (29 @5) 31.98 km (4:29 / km) +627m 4:05 / km
ahr:136 max:159 shoes: Alpina Racing (03/09)

3 PM

XC Skiing (Skating) 57:47 intensity: (14 @1) + (27 @2) + (41:24 @3) + (15:42 @4) 10.27 km (5:37 / km) +216m 5:05 / km
ahr:136 max:147 shoes: Alpina Racing (03/09)

Thursday Feb 16, 2012 #

Note

7 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.34 mi (8:59 / mi)
ahr:117 max:135 shoes: Asics Gel-Kayano 14

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:140 max:155 shoes: Asics Gel-Kayano 14

Wednesday Feb 15, 2012 #

Note

7 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.34 mi (8:59 / mi)
ahr:118 max:135 shoes: Asics Gel-Kayano 14

XC Running hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:137 max:149 shoes: Asics Gel-Kayano 14

Tuesday Feb 14, 2012 #

Note
(rest day)

Monday Feb 13, 2012 #

Note

Sunday Feb 12, 2012 #

Event: QOC Greenbelt
 
11 AM

Orienteering 59:09 intensity: (7 @2) + (37 @3) + (51:50 @4) + (6:35 @5) 9.69 km (6:06 / km) +145m 5:41 / km
ahr:153 max:164 spiked:14/15c shoes: Inov-8 Oroc 340


Blue - Splits

Saturday Feb 11, 2012 #

Note

10 AM

XC Running 1:00:00 intensity: (21 @1) + (39 @2) + (25:48 @3) + (33:12 @4) 11.28 km (5:19 / km) +270m 4:45 / km
ahr:139 max:150 shoes: XA Pro 5 (07/10)

Friday Feb 10, 2012 #

Note

Thursday Feb 9, 2012 #

Note

6 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.38 mi (8:53 / mi)
ahr:119 max:137 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 9 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:135 max:150 shoes: Asics Gel-Kayano 14

Wednesday Feb 8, 2012 #

Note

6 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.3 mi (9:05 / mi)
ahr:116 max:132 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:140 max:156 shoes: Asics Gel-Kayano 14

Tuesday Feb 7, 2012 #

6 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.15 mi (9:31 / mi)
ahr:115 max:129 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:136 max:149 shoes: Asics Gel-Kayano 14

Monday Feb 6, 2012 #

Note

Sunday Feb 5, 2012 #

9 AM

XC Skiing (Skating) 2:06:18 intensity: (35 @1) + (42 @2) + (1:18:37 @3) + (46:24 @4) 30.99 km (4:05 / km) +626m 3:42 / km
ahr:137 max:150 shoes: Alpina Racing (03/09)

Saturday Feb 4, 2012 #

11 AM

XC Skiing (Skating) 1:55:50 intensity: (22 @1) + (1:11 @2) + (2:42 @3) + (1:37:42 @4) + (13:53 @5) 29.67 km (3:54 / km) +577m 3:33 / km
ahr:151 max:165 shoes: Alpina Racing (03/09)

2 PM

XC Skiing (Skating) 1:01:26 intensity: (9 @1) + (27 @2) + (12:04 @3) + (48:35 @4) + (11 @5) 15.01 km (4:06 / km) +283m 3:44 / km
ahr:144 max:159 shoes: Alpina Racing (03/09)

Friday Feb 3, 2012 #

10 PM

Note

Thursday Feb 2, 2012 #

6 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.3 mi (9:05 / mi)
ahr:118 max:133 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.8 mi (7:54 / mi)
ahr:143 max:158 shoes: Asics Gel-Kayano 14

Wednesday Feb 1, 2012 #

6 PM

Arc-Trainer hills (11 / 9) 30:00 [3] 3.35 mi (8:57 / mi)
ahr:120 max:135 shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.8 mi (7:54 / mi)
ahr:136 max:152 shoes: Asics Gel-Kayano 14

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