Training Log Archive: speedy

XC Running warm up/down 15:00 [2]
slept:5.5 shoes: VJ Integrator 2005

Orienteering race 40:39 [4] ***** 5.4 km (7:32 / km) +260m 6:04 / km
ahr:147 max:168 spiked:15/17c slept:5.5 shoes: VJ Integrator 2005

Note

XC Running 56:00 [2] 11.4 km (4:55 / km)
ahr:126 max:134 rhr:47 slept:7.5 shoes: Salomon XA Pro 3D (2006)

XC Running 1:05:00 [2] 12.5 km (5:12 / km)
ahr:122 max:130 rhr:47 slept:7.5 shoes: Salomon XA Pro 3D (2006)

Note

Orienteering race 1:14:21 [3] ***** 12.0 km (6:12 / km) +300m 5:30 / km
ahr:152 max:161 spiked:25/27c rhr:48 slept:8.0 shoes: VJ Integrator 2005

Orienteering 1:12:00 [3] ***** 12.25 km (5:53 / km) +175m 5:29 / km
ahr:135 max:153 rhr:46 slept:8.5 shoes: Salomon XA Pro 3D (2006)

XC Running 58:00 [3] 12.3 km (4:43 / km)
ahr:129 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running 54:00 [2] 11.1 km (4:52 / km)
ahr:127 max:135 rhr:48 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Note
rhr:49 slept:6.0 (rest day)

XC Running 58:00 [3] 13.1 km (4:26 / km)
ahr:139 max:149 rhr:49 slept:7.5 shoes: Salomon XA Pro 3D (2006)

Note

XC Running 1:20:00 [2] 15.8 mi (5:04 / mi)
ahr:130 max:140 slept:6.0 shoes: Salomon XA Pro 3D (2006)

XC Running warm up/down 15:00 [2]
shoes: VJ Integrator 2005

Orienteering race 49:54 [3] *** 7.0 km (7:08 / km) +195m 6:15 / km
ahr:153 max:165 spiked:21/22c slept:7.5 shoes: VJ Integrator 2005

Orienteering race (Sprint) 12:42 [4] *** 2.0 km (6:21 / km) +20m 6:03 / km
ahr:159 max:166 spiked:12/13c slept:7.5 shoes: VJ Integrator 2005

XC Running 1:00:00 [2] 12.4 km (4:50 / km)
ahr:133 max:145 rhr:48-52 slept:8.5 shoes: Salomon XA Pro 3D (2006)

XC Running 55:00 [2] 10.48 km (5:15 / km)
ahr:124 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Note
rhr:48 slept:6.5 (rest day)

XC Running 1:05:00 [3] 13.2 km (4:55 / km)
ahr:131 max:139 rhr:48 slept:6.5 shoes: Salomon XA Pro 3D (2006)

XC Running 1:05:00 [3] 13.5 km (4:49 / km)
ahr:137 max:145 rhr:49 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Note

XC Running 1:05:08 [3] 14.1 km (4:37 / km)
ahr:141 max:151 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Orienteering (Controls setup) 30:00 [2]
slept:6.5

Orienteering race (Sprint) 17:41 [4] *** 2.6 km (6:48 / km) +60m 6:06 / km
ahr:163 max:171 spiked:11/12c slept:6.5 shoes: Sarva Duotech

Orienteering 14:30 [2] ***
ahr:126 max:152 spiked:6/6c slept:6.5 shoes: Sarva Duotech

Note
slept:6.5

XC Running 55:00 [3]
ahr:128 max:139 rhr:50 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running 59:00 [2]
ahr:125 max:132 rhr:49 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running 45:00 [2]
ahr:121 max:137 rhr:49 slept:7.0 shoes: Salomon XA Pro 3D (2005)

XC Running 57:00 [2]
slept:7.5 shoes: Salomon XA Pro 3D (2005)

Strength (Balance) 20:00 [1]
slept:7.5

Note

Orienteering race 47:36 [4] *** 7.4 km (6:26 / km) +305m 5:20 / km
ahr:164 max:197 spiked:31/32c slept:7.5 shoes: Sarva Duotech

Cross-training (Hills, level 7) 30:00 [3] 4.45 mi (6:44 / mi)
ahr:125 max:148 slept:7.0 shoes: Saucony Grid

Cross-training (Cycling, Hills, level 12.) 30:00 [3]
ahr:122 max:144 slept:7.0 shoes: Saucony Grid

Strength 5:00 [3]
ahr:110 max:125 slept:7.0

Stretching 7:00 [1]
ahr:93 max:100 slept:7.0 shoes: Saucony Grid

Note

Note

XC Running 50:00 [2] 9.7 km (5:09 / km)
ahr:122 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005)

Strength 20:00 [1]
ahr:97 max:107 slept:7.0