Training Log Archive: speedy

Note
slept:6.0 (sick) (rest day)

Note
slept:7.0 (sick) (rest day)

XC Running 36:00 [2] 7.2 km (5:00 / km)
ahr:119 max:125 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

XC Running 1:22:00 [2] 16.4 km (5:00 / km)
ahr:131 max:142 slept:6.5 shoes: Salomon XA Pro 3D (2005)

Note

XC Running 45:00 [2] 5.0 mi (9:00 / mi) +105m 8:27 / mi
ahr:125 max:136 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Note
(rest day)

XC Running warm up/down 46:00 [3]
ahr:129 max:136 slept:6.5 shoes: Salomon XA Pro 3D (2005)

Track/Repeats intervals 20:40 [4] 4.0 km (5:10 / km)
ahr:134 max:168 slept:6.5 shoes: Salomon XA Pro 3D (2005)

XC Running warm up/down 18:00 [2]
ahr:131 max:136 slept:6.5 shoes: Salomon XA Pro 3D (2005)

Note

Grass-Trails 56:00 [3] 11.75 km (4:46 / km)
ahr:123 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Treadmill hills (Trail Blazer) 45:00 [3] 5.3 mi (8:29 / mi)
ahr:130 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Cross-training hills (Level 7) 30:00 [3] 3.9 mi (7:42 / mi)
max:140 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Strength 10:00 [2]
slept:7.0 shoes: Salomon XA Pro 3D (2005)

Treadmill intervals (I-2, incline 2.5%) 45:00 [3] 5.6 mi (8:02 / mi)
ahr:141 max:162 slept:7.0 shoes: Saucony Grid

Cross-training (Reverse, level 7) 20:00 [2] 3.2 mi (6:15 / mi)
ahr:129 max:137 slept:7.0 shoes: Saucony Grid

Strength 15:00 [2]
ahr:105 max:131 slept:7.0 shoes: Saucony Grid

Note
slept:6.5 (rest day)

XC Running 1:30:00 [3] +295m
ahr:135 max:149 slept:7.0 shoes: Sarva Duotech

XC Running 1:00:43 [3] 7.8 mi (7:47 / mi) +180m 7:16 / mi
ahr:141 max:154 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 56:00 [3] 12.0 km (4:40 / km)
ahr:125 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Note

Treadmill intervals (Incline 2.5%) 43:30 [3] 5.5 mi (7:55 / mi)
ahr:144 max:164 slept:7.0 shoes: Saucony Grid

Strength 45:00 [3]
ahr:111 max:131 slept:7.0 shoes: Saucony Grid

Treadmill warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
slept:7.0 shoes: Saucony Grid

Treadmill (Alpine Crossing) 30:00 [3] 3.75 mi (8:00 / mi)
ahr:132 max:144 slept:7.0 shoes: Saucony Grid

Cross-training (Random) 30:00 [3] 4.0 mi (7:30 / mi)
ahr:130 max:141 slept:7.0 shoes: Saucony Grid

Strength 12:00 [2]
ahr:102 max:121 slept:7.0 shoes: Saucony Grid

Treadmill (Trail Blazer) 40:00 [3] 5.06 mi (7:54 / mi)
ahr:134 max:146 slept:7.5 shoes: Saucony Grid

Cross-training (Hills, level 7) 30:00 [3] 4.0 mi (7:30 / mi)
ahr:138 max:149 slept:7.5 shoes: Saucony Grid

Strength 12:00 [2]
max:117 slept:7.5 shoes: Saucony Grid

Note
slept:7.5

Treadmill (Steady) 40:00 [3] 4.8 mi (8:20 / mi)
ahr:135 max:145 slept:7.0 shoes: Saucony Grid

Cross-training (Hills, level 7) 20:00 [3] 2.5 mi (8:00 / mi)
ahr:136 max:147 slept:7.0 shoes: Saucony Grid

Strength 10:00 [3]
ahr:107 max:131 slept:7.0 shoes: Saucony Grid

Orienteering warm up/down 20:00 [2]
shoes: Sarva Duotech

Orienteering race 44:30 [3] **** 6.0 km (7:25 / km) +80m 6:57 / km
ahr:159 max:168 spiked:13/14c slept:7.5 shoes: Sarva Duotech

XC Running 1:12:00 [2] 14.4 km (5:00 / km)
ahr:131 max:144 slept:8.5 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 39:00 [3] 8.5 km (4:35 / km)
ahr:132 max:142 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 1:00:00 [3] 13.0 km (4:37 / km)
ahr:134 max:155 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 38:00 [3] 8.0 km (4:45 / km)
ahr:129 max:137 slept:6.75 shoes: Salomon XA Pro 3D (2005)

XC Running (Mixed Trail/Ice/Snow) 1:01:00 [3] 12.5 km (4:53 / km)
ahr:128 max:137 slept:7.5 shoes: Salomon XA Pro 3D (2005)

XC Running (Fresh snow) 1:02:00 [3] 13.5 km (4:36 / km)
ahr:133 max:143 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Orienteering 1:27:35 [1] ***** 4.95 km (17:42 / km) +225m 14:25 / km
ahr:107 max:135 spiked:8/10c slept:4.5 shoes: Sarva Duotech

Orienteering (Controls Pick up) 27:25 [3] ***** 3.3 km (8:18 / km) +70m 7:31 / km
ahr:136 max:151 spiked:4/4c slept:4.5 shoes: VJ Integrator 2005

XC Running 1:01:00 [3] 12.5 km (4:53 / km)
ahr:142 max:154 slept:8.5 shoes: Salomon XA Pro 3D (2005)

Note

XC Running 1:10:00 [3] 14.74 km (4:45 / km)
ahr:139 max:164 slept:7.5 shoes: Salomon XA Pro 3D (2005)