Training Log Archive: speedy

Orienteering 43:18 [3] **** 5.3 km (8:10 / km) +225m 6:44 / km
ahr:151 max:162 shoes: Salomon XA Pro 3D (2005)

XC Running warm up/down 17:00 [2]
ahr:120 max:131 shoes: Salomon XA Pro 3D (2005)

Grass-Trails race (Road) 24:46 [5] 4.0 mi (6:12 / mi)
ahr:169 max:185 shoes: Salomon XA Pro 3D (2005)

Note
slept:4.0

XC Running 50:00 [2] 9.5 km (5:16 / km)
ahr:117 max:126 slept:6.5 shoes: Saucony Grid

Note

XC Running 1:12:00 [2] 13.5 km (5:20 / km)
ahr:130 max:140 slept:6.5 shoes: Salomon XA Pro 3D (2005)

XC Running (Morning) 30:00 [2] 5.6 km (5:21 / km)
ahr:116 max:124 slept:7.0 shoes: Saucony Grid

XC Running (Easy + Tempo) 55:00 [3] 11.5 km (4:47 / km)
ahr:131 max:144 slept:6.5 shoes: Salomon XA Pro 3D (2005)

XC Running 48:30 [3] 9.8 km (4:57 / km)
ahr:121 max:129 slept:6.0 shoes: Saucony Grid

Orienteering race 50:50 [3] **** 5.3 km (9:35 / km) +250m 7:46 / km
ahr:151 max:160 slept:7.0 shoes: VJ Integrator 2005

XC Running (Morning) 1:03:30 [3] 13.0 km (4:53 / km)
ahr:133 max:165 slept:8.0 shoes: Salomon XA Pro 3D (2005)

XC Running 42:30 [3] 8.5 km (5:00 / km)
ahr:122 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running (Morning) 30:00 [2] 6.0 km (5:00 / km)
ahr:117 max:125 slept:7.0 shoes: Saucony Grid

XC Running warm up/down 55:00 [2] 10.5 km (5:14 / km)
ahr:122 max:132 slept:7.0 shoes: Saucony Grid

Track/Intervals intervals 13:55 [4] 2.8 km (4:58 / km)
ahr:140 max:164 slept:7.0 shoes: Saucony Grid

XC Running (Morning) 34:00 [3] 6.7 km (5:04 / km)
ahr:122 max:133 slept:7.0 shoes: Saucony Grid

XC Running 1:28:15 [3] 17.5 km (5:03 / km) +20m 5:01 / km
ahr:130 max:142 slept:7.0 shoes: Saucony Grid

XC Running (Tempo) 57:00 [3] 11.5 km (4:57 / km) +10m 4:56 / km
ahr:133 max:146 slept:6.5 shoes: Saucony Grid

XC Running (Morning) 33:00 [3] 6.55 km (5:02 / km)
ahr:125 max:135 slept:6.5 shoes: Saucony Grid

XC Running 58:00 [3] 11.5 km (5:03 / km) +10m 5:01 / km
ahr:128 max:137 slept:6.5 shoes: Saucony Grid

Orienteering warm up/down (Flags setup) 15:45 [3] 2.1 km (7:30 / km) +60m 6:34 / km
ahr:136 max:151 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Orienteering race 15:33 [5] **** 2.5 km (6:13 / km) +60m 5:33 / km
ahr:165 max:174 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Orienteering race 17:27 [4] **** 2.75 km (6:21 / km) +105m 5:20 / km
ahr:156 max:170 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Orienteering warm up/down 17:00 [2] 2.2 km (7:44 / km) +70m 6:40 / km
ahr:142 max:150 slept:7.5 shoes: Salomon XA Pro 3D (2005)

XC Running (Morning) 33:00 [2] **** 6.4 km (5:09 / km)
ahr:126 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2005)

XC Running 1:01:00 [2] **** 11.8 km (5:10 / km) +10m 5:09 / km
ahr:133 max:143 slept:6.5 shoes: Salomon XA Pro 3D (2005)

Note

XC Running 1:00:00 [2] 11.5 km (5:13 / km) +10m 5:12 / km
ahr:128 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running (Morning) 35:00 [2] 6.7 km (5:13 / km)
ahr:128 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running long 1:33:00 [2] 17.5 km (5:19 / km) +15m 5:17 / km
ahr:131 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running 56:00 [2] 10.8 km (5:11 / km)
ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note
slept:3.0

Note
slept:4.0 (rest day)

Note
slept:3.0 (rest day)

Note
slept:7.0 (rest day)

XC Running (Morning) 38:00 [2] 7.5 km (5:04 / km) +10m 5:02 / km
ahr:121 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running (Evening) 53:00 [3] 10.8 mi (4:54 / mi) +10m 4:54 / mi
ahr:116 max:124 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note
slept:7.0 (rest day)

XC Running 52:30 [3] 11.0 km (4:46 / km) +10m 4:45 / km
ahr:121 max:133 slept:7.0 shoes: Saucony Grid

XC Running 53:40 [2] +95m
ahr:115 max:144 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Orienteering (Flags Setup) 35:00 [2] ****
slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 10:00 [2]
shoes: VJ Integrator

Orienteering race 20:35 [4] **** 2.75 km (7:29 / km) +65m 6:42 / km
ahr:155 max:166 slept:7.0 shoes: VJ Integrator

Orienteering race 23:33 [4] *** 3.2 km (7:22 / km) +90m 6:27 / km
ahr:151 max:163 slept:7.0 shoes: VJ Integrator

Orienteering race 19:14 [5] *** 3.2 km (6:01 / km) +100m 5:12 / km
ahr:158 max:167 slept:7.0 shoes: VJ Integrator

XC Running warm up/down 20:00 [2] ***
shoes: VJ Integrator

XC Running (Morning) 55:00 [3]
ahr:129 max:140 slept:7.0 shoes: Saucony Grid

Orienteering (Setup) 1:00:00 [1] ****
shoes: Salomon XA Pro 3D (2005)

Orienteering warm up/down 19:11 [3] **** 2.57 km (7:28 / km) +75m 6:31 / km
ahr:142 max:152 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Orienteering race 16:12 [4] **** 2.57 km (6:18 / km) +70m 5:33 / km
ahr:158 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running 45:30 [3]
ahr:119 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005)