Training Log Archive: speedy

Note

Treadmill warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
ahr:125 max:138 rhr:47 shoes: Saucony Grid

Treadmill intervals 45:00 [3] 9.0 km (5:00 / km)
ahr:142 max:161 rhr:47 slept:7.0 shoes: Saucony Grid

Cross-training hills (Hills, level 7) 30:00 [3] 4.2 mi (7:09 / mi)
ahr:123 max:136 rhr:47 slept:7.0 shoes: Saucony Grid

Stretching 5:00 [1]

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Note

Grass-Trails 1:11:00 [3] 14.5 km (4:54 / km)
ahr:128 max:166 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2005)

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XC Running warm up/down 22:30 [3] 4.5 km (5:00 / km) +45m 4:46 / km
ahr:133 max:145 slept:8.0 shoes: Salomon XA Pro 3D (2005)

Orienteering 37:42 [4] ***** 5.25 km (7:11 / km) +205m 6:00 / km
ahr:150 max:158 slept:8.0 shoes: Salomon XA Pro 3D (2005)

XC Running warm up/down 17:30 [3] 3.5 km (5:00 / km) +45m 4:42 / km
ahr:139 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2005)

XC Running 1:15:00 [2] 15.0 km (5:00 / km) +305m 4:32 / km
ahr:127 max:148 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Note
rhr:48 slept:6.75

Grass-Trails 55:00 [2] 11.0 km (5:00 / km)
ahr:119 max:124 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

Treadmill warm up/down 25:00 [2] 2.75 mi (9:05 / mi)
slept:6.5 shoes: Saucony Grid

Treadmill tempo 20:00 [3] 5.0 km (4:00 / km)
ahr:152 max:161 slept:6.5 shoes: Saucony Grid

Cross-training hills (Hills, level 5) 30:00 [2] 3.4 mi (8:49 / mi)
ahr:122 max:138 slept:6.5 shoes: Saucony Grid

Strength 17:00 [3]
ahr:102 max:129 slept:6.5 shoes: Saucony Grid

Treadmill warm up/down 15:00 [2] 1.65 mi (9:06 / mi)
ahr:121 max:129 slept:6.0 shoes: Saucony Grid

Treadmill hills (Trail Blazer) 30:00 [3] 4.3 mi (6:59 / mi)
ahr:130 max:141 slept:6.0 shoes: Saucony Grid

Arc-Trainer hills (Hill Intervals) 30:00 [3] 1.6 mi (18:45 / mi)
ahr:124 max:133 slept:6.0 shoes: Saucony Grid

Strength 40:00 [3]
ahr:98 max:125 slept:6.0 shoes: Saucony Grid

Note

Grass-Trails warm up/down 35:00 [2] 7.05 km (4:58 / km)
ahr:124 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 33:30 [4] 7.2 km (4:39 / km)
ahr:139 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 16:00 [2] 3.15 km (5:05 / km)
ahr:126 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005)

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Grass-Trails 1:01:30 [3] 13.0 km (4:44 / km)
ahr:126 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005)

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Orienteering (Score-Photo) 45:00 [2] ***** +90m
ahr:120 max:138 (rest day) shoes: VJ Integrator

XC Running 1:08:00 [3] 13.7 km (4:58 / km) +230m 4:35 / km
ahr:137 max:153 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 1:00:00 [2] 12.5 km (4:48 / km)
ahr:122 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

XC Running warm up/down 36:00 [2] 7.0 km (5:09 / km)
ahr:121 max:126 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 29:08 [3] 6.8 km (4:17 / km)
ahr:150 max:158 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 8:38 [4] 1.6 km (5:24 / km)
ahr:139 max:158 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:135 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Cross-training (Hills, level 7) 30:00 [3] 3.8 mi (7:54 / mi)
ahr:124 max:144 slept:7.0 shoes: Saucony Grid

Treadmill (Trail Blazer) 30:00 [3] 3.43 mi (8:45 / mi)
ahr:138 max:150 slept:7.0 shoes: Saucony Grid

Strength 34:00 [3]
ahr:109 max:136 slept:7.0 shoes: Saucony Grid

Stretching 5:00 [1]
slept:7.0 shoes: Saucony Grid

Note

Treadmill intervals 1:00:00 [3] 7.1 mi (8:27 / mi)
ahr:143 max:164 slept:7.0 shoes: Saucony Grid

Cross-training hills (Level 7.) 25:00 [3] 3.6 mi (6:57 / mi)
ahr:140 max:150 slept:7.0 shoes: Saucony Grid

Note

Note
slept:7.0 (rest day)

Note

Orienteering 1:31:30 [3] ***** 12.0 km (7:38 / km) +645m 6:01 / km
ahr:137 max:148 26c slept:8.0 shoes: VJ Integrator

Note

XC Running 1:02:00 [3] 12.5 km (4:58 / km) +175m 4:38 / km
ahr:129 max:152 slept:8.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 56:00 [3] 11.9 km (4:42 / km)
ahr:130 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 35:00 [2] 7.0 km (5:00 / km)
ahr:120 max:127 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals tempo 19:55 [3] 5.0 km (3:59 / km)
ahr:147 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Repeats intervals 8:49 [4] 1.6 km (5:31 / km)
ahr:135 max:157 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 15:00 [2] 3.0 km (5:00 / km)
ahr:131 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 58:30 [3] 12.2 km (4:48 / km)
ahr:124 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 40:36 [3] 8.5 km (4:47 / km)
ahr:126 max:136 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 25:24 [3] 5.5 km (4:37 / km)
ahr:139 max:157 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 15:00 [3] 3.0 km (5:00 / km)
ahr:131 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Note

Grass-Trails 35:00 [2] 6.8 km (5:09 / km)
ahr:122 max:129 slept:6.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails (Track) 5:00 [3] 1.2 km (4:10 / km)
slept:6.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 18:00 [3] 3.7 km (4:52 / km)
ahr:128 max:133 slept:6.0 shoes: Salomon XA Pro 3D (2005)

Orienteering 1:19:40 [3] ***** 12.0 km (6:38 / km) +580m 5:21 / km
ahr:153 max:164 26c slept:8.0 shoes: VJ Integrator

Orienteering 2:21:00 [3] ** 23.0 km (6:08 / km) +645m 5:23 / km
ahr:142 max:166 slept:7.5 shoes: Salomon XA Pro 3D (2005)

Note

Grass-Trails 35:00 [3] 7.5 km (4:40 / km)
ahr:132 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Track/Intervals intervals 31:44 [4] 6.4 km (4:57 / km)
ahr:143 max:168 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails warm up/down 18:00 [2] 3.5 km (5:09 / km)
ahr:136 max:143 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Grass-Trails 55:00 [3] 11.7 km (4:42 / km)
ahr:135 max:143 slept:5.5 shoes: Salomon XA Pro 3D (2005)

Treadmill warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
ahr:118 max:127 slept:5.5 shoes: Saucony Grid

Treadmill hills (Trail Blazer) 30:00 [3] 3.4 mi (8:49 / mi)
ahr:136 max:148 slept:5.5 shoes: Saucony Grid

Cross-training hills 45:00 [3] 6.1 mi (7:23 / mi)
ahr:126 max:141 slept:5.5 shoes: Saucony Grid

Strength 17:15 [3]
ahr:103 max:133 slept:5.5 shoes: Saucony Grid

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Note