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Training Log Archive: speedy

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  XC Running14 19:26:47 128.16(9:06) 206.25(5:39) 3337
  Orienteering4 2:32:32 11.77(12:58) 18.94(8:03) 38356c
  Arc-Trainer4 2:00:00
  Treadmill4 2:00:00
  Total22 25:59:19 139.93 225.19 372056c
  [1-5]22 25:58:47
averages - sleep:6.5

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Wednesday Jun 30, 2010 #

5 PM

XC Running warm up/down 12:41 intensity: (37 @1) + (7:36 @2) + (4:28 @3) 2.58 km (4:55 / km) +22m 4:43 / km
ahr:124 max:141 shoes: TNF Rucky Chucky

XC Running 7:41 intensity: (21 @1) + (3:59 @2) + (3:21 @3) 1.32 km (5:48 / km) +22m 5:21 / km
ahr:127 max:142 shoes: TNF Rucky Chucky

XC Running intervals (Hills) 8:57 intensity: (1:55 @1) + (2:32 @2) + (2:00 @3) + (2:30 @4) 1.19 km (7:31 / km) +11m 7:11 / km
ahr:129 max:158 shoes: TNF Rucky Chucky

XC Running 25:01 intensity: (11 @1) + (4:54 @2) + (19:31 @3) + (25 @4) 4.45 km (5:37 / km) +87m 5:07 / km
ahr:134 max:146 shoes: TNF Rucky Chucky

Tuesday Jun 29, 2010 #

6 PM

XC Running 1:00:01 intensity: (1:09 @1) + (19:35 @2) + (36:58 @3) + (2:19 @4) 11.8 km (5:05 / km) +174m 4:44 / km
ahr:131 max:149 shoes: TNF Rucky Chucky

Sunday Jun 27, 2010 #

9 AM

Note
slept:6.5

10 AM

XC Running 1:20:00 intensity: (46 @1) + (17:17 @2) + (1:00:11 @3) + (1:46 @4) 13.88 km (5:46 / km) +293m 5:13 / km
ahr:134 max:147 shoes: Salomon XA Pro 3D Ultra

XC Running 40:01 intensity: (7 @1) + (5:03 @2) + (28:49 @3) + (6:02 @4) 6.83 km (5:51 / km) +150m 5:17 / km
ahr:137 max:152 shoes: Salomon XA Pro 3D Ultra

5 PM

Note

Saturday Jun 26, 2010 #

10 AM

XC Running 45:00 intensity: (24 @1) + (2:04 @2) + (17:55 @3) + (24:37 @4) 9.02 km (4:59 / km) +167m 4:34 / km
ahr:144 max:160 shoes: TNF Rucky Chucky

Thursday Jun 24, 2010 #

Event: Takas 2010
 
6 PM

XC Running 1:03:00 intensity: (58 @1) + (27:10 @2) + (33:47 @3) + (1:05 @4) 11.6 km (5:26 / km) +164m 5:04 / km
ahr:128 max:148 shoes: TNF Rucky Chucky

Wednesday Jun 23, 2010 #

Arc-Trainer 30:00 [3]
shoes: Asics Gel-Kayano 14

Treadmill 30:00 [3]
shoes: Asics Gel-Kayano 14

Tuesday Jun 22, 2010 #

6 PM

XC Running warm up/down 12:58 intensity: (2:42 @1) + (7:29 @2) + (2:47 @3) 2.55 km (5:05 / km) +24m 4:51 / km
ahr:116 max:139 shoes: Icebug CELERITAS

XC Running 47:30 intensity: (23 @1) + (7:12 @2) + (36:09 @3) + (3:46 @4) 9.2 km (5:10 / km) +167m 4:44 / km
ahr:136 max:150 shoes: Icebug CELERITAS

Sunday Jun 20, 2010 #

11 AM

Orienteering race 10:53 [3] *** 1.43 km (7:37 / km) +85m 5:52 / km
7c shoes: Icebug CELERITAS

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010
 
10 AM

XC Running long 2:35:01 intensity: (1:08 @1) + (30:43 @2) + (1:51:10 @3) + (12:00 @4) **** 27.38 km (5:40 / km)
ahr:134 max:150 shoes: Salomon XA Pro 3D Ultra

Thursday Jun 17, 2010 #

6 PM

XC Running warm up/down 13:02 intensity: (1:22 @1) + (8:39 @2) + (3:01 @3) 2.59 km (5:01 / km) +24m 4:48 / km
ahr:119 max:140 shoes: Icebug CELERITAS

XC Running 7:48 intensity: (29 @1) + (4:28 @2) + (2:51 @3) 1.44 km (5:25 / km) +22m 5:02 / km
ahr:123 max:136 shoes: Icebug CELERITAS

XC Running intervals (Hills) 15:42 intensity: (27 @1) + (7:11 @2) + (3:31 @3) + (4:33 @4) 2.24 km (7:00 / km) +56m 6:14 / km
ahr:131 max:159 shoes: Icebug CELERITAS

XC Running 32:01 intensity: (10 @1) + (13:59 @2) + (17:52 @3) 5.66 km (5:39 / km) +109m 5:10 / km
ahr:128 max:144 shoes: Icebug CELERITAS

Wednesday Jun 16, 2010 #

7 PM

Arc-Trainer 30:00 [3]
shoes: Asics Gel-Kayano 14

Treadmill 30:00 [3]
shoes: Asics Gel-Kayano 14

Tuesday Jun 15, 2010 #

6 PM

XC Running warm up/down 13:03 intensity: (1:55 @1) + (8:06 @2) + (3:02 @3) 2.56 km (5:06 / km) +23m 4:52 / km
ahr:119 max:139 shoes: Icebug CELERITAS

XC Running 47:00 intensity: (27 @1) + (5:13 @2) + (31:18 @3) + (10:02 @4) 9.53 km (4:56 / km) +178m 4:31 / km
ahr:139 max:153 shoes: Icebug CELERITAS

Sunday Jun 13, 2010 #

10 AM

Orienteering 1:04:21 intensity: (15 @1) + (29 @2) + (7:54 @3) + (55:38 @4) + (5 @5) **** 7.85 km (8:12 / km) +139m 7:32 / km
ahr:154 max:165 23c shoes: Icebug SPIRIT OLX

12 PM

Orienteering 57:07 intensity: (38 @1) + (6:48 @2) + (10:38 @3) + (39:03 @4) **** 6.84 km (8:21 / km) +137m 7:35 / km
ahr:145 max:164 19c shoes: Icebug SPIRIT OLX

3 PM

Orienteering (Controls pickup) 20:11 intensity: (1:02 @1) + (16:15 @2) + (2:54 @3) **** 2.81 km (7:10 / km) +22m 6:54 / km
ahr:123 max:143 7c shoes: Icebug SPIRIT OLX

9 PM

Note


Green - Splits

Red - Splits

Saturday Jun 12, 2010 #

10 AM

XC Running 2:00:05 intensity: (24 @0) + (3:58 @1) + (1:06:20 @2) + (48:40 @3) + (43 @4) 20.67 km (5:48 / km) +466m 5:13 / km
ahr:125 max:147 shoes: Salomon XA Pro 3D Ultra

Wednesday Jun 9, 2010 #

7 PM

Arc-Trainer 30:00 [3]
shoes: Asics Gel-Kayano 14

Treadmill 30:00 [3]
shoes: Asics Gel-Kayano 14

Tuesday Jun 8, 2010 #

6 PM

XC Running 48:01 intensity: (1:12 @1) + (26:11 @2) + (20:15 @3) + (23 @4) 8.93 km (5:23 / km) +134m 5:00 / km
ahr:126 max:148 shoes: Icebug CELERITAS

Monday Jun 7, 2010 #

Note

Sunday Jun 6, 2010 #

10 AM

XC Running 3:10:00 intensity: (8 @0) + (1:14 @1) + (48:18 @2) + (2:07:41 @3) + (12:39 @4) ** 27.0 km (7:02 / km) +700m 6:14 / km
ahr:134 max:151 shoes: Salomon XA Pro 3D Ultra

Thursday Jun 3, 2010 #

7 PM

Arc-Trainer hills 30:00 [3]
shoes: Asics Gel-Kayano 14

Treadmill hills 30:00 [3]
shoes: Asics Gel-Kayano 14

Wednesday Jun 2, 2010 #

7 PM

XC Running warm up/down 13:06 intensity: (1:06 @1) + (8:18 @2) + (3:42 @3) 2.56 km (5:08 / km) +22m 4:55 / km
ahr:120 max:137 shoes: Icebug CELERITAS

XC Running hills 49:00 intensity: (17 @1) + (9:58 @2) + (37:02 @3) + (1:43 @4) 9.26 km (5:18 / km) +140m 4:55 / km
ahr:133 max:151 shoes: Icebug CELERITAS

Tuesday Jun 1, 2010 #

6 PM

XC Running warm up/down 13:08 intensity: (1:01 @1) + (10:01 @2) + (2:06 @3) 2.56 km (5:08 / km) +22m 4:55 / km
ahr:119 max:137 shoes: Icebug CELERITAS

XC Running hills 47:00 intensity: (19 @1) + (4:53 @2) + (32:45 @3) + (9:03 @4) 9.44 km (4:59 / km) +160m 4:35 / km
ahr:139 max:154 shoes: Icebug CELERITAS

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