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Training Log Archive: speedy

In the 31 days ending Aug 31, 2006:

activity # timemileskm+m
  XC Running24 26:15:00 194.66 313.28
  Orienteering4 6:40:12 31.4(12:45) 50.53(7:55) 119055 /60c91%
  Beach3 3:16:17 24.14(8:08) 38.85(5:03)
  Track/Intervals1 25:57 3.08(8:26) 4.95(5:15)
  Total28 36:37:26 253.27 407.61 119055 /60c91%
averages - sleep:9.4 rhr:44

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Thursday Aug 31, 2006 #

Note
(rest day)

Wednesday Aug 30, 2006 #

XC Running 59:00 [3] 12.88 km (4:35 / km)
ahr:27 max:144 slept:6.0 shoes: Saucony Grid

Tuesday Aug 29, 2006 #

XC Running 1:04:00 [2] 12.83 km (4:59 / km)
ahr:122 max:132 slept:6.0 shoes: Salomon XA Pro 3D (2006)

Note

Monday Aug 28, 2006 #

Note

XC Running 54:00 [2] 10.63 km (5:05 / km)
ahr:119 max:126 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Sunday Aug 27, 2006 #

Note

XC Running long 2:52:00 [2] 18.0 mi (9:33 / mi)
slept:8.0 shoes: Salomon XA Pro 3D (2006)

Saturday Aug 26, 2006 #

Event: QOC Summer Short Series Sprints
 

XC Running 1:00:00 [3] 12.9 km (4:39 / km)
ahr:132 max:144 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Friday Aug 25, 2006 #

XC Running 1:02:00 [3] 12.9 km (4:48 / km)
ahr:124 max:132 slept:6.5 shoes: Salomon XA Pro 3D (2006)

Thursday Aug 24, 2006 #

Note

XC Running warm up/down 45:00 [3] 8.87 km (5:04 / km)
ahr:126 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Track/Intervals intervals 25:57 [4] 4.95 km (5:15 / km)
ahr:142 max:170 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running warm up/down 2:30 [2] 0.47 km (5:19 / km)
ahr:128 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Wednesday Aug 23, 2006 #

XC Running 1:02:00 [3] 12.68 km (4:53 / km)
ahr:126 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2006)

Tuesday Aug 22, 2006 #

Note

XC Running 1:01:00 [3] 12.83 km (4:45 / km)
ahr:129 max:142 slept:6.5 shoes: Salomon XA Pro 3D (2006)

Monday Aug 21, 2006 #

Note
slept:4.0 (rest day)

Sunday Aug 20, 2006 #

XC Running warm up/down 20:00 [2]
shoes: VJ Integrator 2006

Orienteering race 1:47:37 [4] ***** 15.29 km (7:02 / km) +410m 6:12 / km
ahr:138 max:154 spiked:18/20c shoes: VJ Integrator 2006


Blue Day 2 - Splits

Saturday Aug 19, 2006 #

Event: US Classic Champs
 

Note

XC Running warm up/down 30:00 [2]
slept:6.5 shoes: VJ Integrator 2006

Orienteering race 1:28:47 [4] ***** 11.78 km (7:32 / km) +480m 6:16 / km
ahr:144 max:155 spiked:18/20c shoes: VJ Integrator 2006


Blue day1 - Splits

Friday Aug 18, 2006 #

Note
(rest day)

Thursday Aug 17, 2006 #

Note

XC Running 1:10:00 [3] 14.45 km (4:51 / km)
ahr:132 max:162 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Wednesday Aug 16, 2006 #

XC Running 1:00:00 [3] 12.74 km (4:43 / km)
ahr:127 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Tuesday Aug 15, 2006 #

Note

XC Running 46:00 [3] 9.56 km (4:49 / km)
ahr:124 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2006)

XC Running intervals 10:00 [4] 2.44 km (4:06 / km)
ahr:146 max:158 slept:6.5 shoes: Salomon XA Pro 3D (2006)

XC Running warm up/down 15:00 [3] 3.05 km (4:55 / km)
ahr:132 max:138 slept:6.5 shoes: Salomon XA Pro 3D (2006)

Monday Aug 14, 2006 #

Note

XC Running 1:00:00 [2] 11.7 km (5:08 / km)
ahr:120 max:127 slept:5.5 shoes: Salomon XA Pro 3D (2006)

Sunday Aug 13, 2006 #

Note

Orienteering race 1:34:58 [3] ***** 13.06 km (7:16 / km) +300m 6:31 / km
ahr:148 max:168 spiked:16/17c slept:7.5 shoes: VJ Integrator 2005

Orienteering (Pick Up) 18:50 [2] ***** 2.6 km (7:15 / km)
ahr:130 max:149 spiked:3/3c slept:7.5 shoes: VJ Integrator 2005


Blue - Splits

Saturday Aug 12, 2006 #

XC Running 57:00 [3] 12.36 km (4:37 / km)
ahr:132 max:143 slept:6.5 shoes: Salomon XA Pro 3D (2006)

Friday Aug 11, 2006 #

Note

XC Running 59:00 [4] 12.75 km (4:38 / km)
ahr:28 max:140 slept:5.5 shoes: Salomon XA Pro 3D (2006)

Thursday Aug 10, 2006 #

Note

XC Running 37:00 [3] 7.3 mi (5:04 / mi)
ahr:130 max:148 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running intervals 8:00 [4] 1.97 km (4:04 / km)
ahr:154 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running 42:00 [3] 8.45 km (4:58 / km)
ahr:145 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Wednesday Aug 9, 2006 #

XC Running long 1:39:00 [3] 20.5 km (4:50 / km)
ahr:136 max:165 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Tuesday Aug 8, 2006 #

Note

XC Running warm up/down 41:30 [3] 8.4 km (4:56 / km)
ahr:124 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running intervals 20:00 [4] 4.6 km (4:21 / km)
ahr:152 max:163 slept:7.0 shoes: Salomon XA Pro 3D (2006)

XC Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:135 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Monday Aug 7, 2006 #

Note

XC Running 1:01:30 [2] 12.45 km (4:56 / km)
ahr:129 max:142 rhr:44 slept:5.5 shoes: Salomon XA Pro 3D (2006)

Sunday Aug 6, 2006 #

Note

Orienteering 1:30:00 [2] ***** 7.8 km (11:32 / km)
ahr:107 max:150 slept:7.5 shoes: VJ Integrator 2005

Saturday Aug 5, 2006 #

XC Running 56:00 [3] 11.5 km (4:52 / km)
ahr:132 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2006)

Beach 30:00 [3] 5.45 km (5:30 / km)

Friday Aug 4, 2006 #

Note

XC Running 1:00:00 [3] 12.35 km (4:51 / km)
ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Thursday Aug 3, 2006 #

Note

Beach warm up/down 34:43 [2] 6.45 km (5:23 / km)
ahr:122 max:127 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Beach intervals 14:34 [4] 3.4 km (4:17 / km)
ahr:145 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Beach warm up/down 25:00 [2] 4.95 km (5:03 / km)
ahr:135 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Wednesday Aug 2, 2006 #

Beach long 1:32:00 [3] 18.6 km (4:57 / km)
ahr:137 max:146 slept:7.0 shoes: Salomon XA Pro 3D (2006)

Tuesday Aug 1, 2006 #

Note

XC Running 1:01:30 [3] 12.3 km (5:00 / km)
ahr:129 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006)

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