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Training Log Archive: speedy

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  XC Running9 9:32:20 65.48(8:44) 105.38(5:26) 273
  Orienteering2 4:03:00 17.24(14:06) 27.75(8:45)22c
  Total11 13:35:20 82.72(9:51) 133.13(6:07) 27322c

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Thursday Jul 30, 2009 #

XC Running warm up/down 13:46 intensity: (4:04 @1) + (9:42 @2) 2.59 km (5:19 / km)
ahr:132 max:139 shoes: TNF Rucky Chucky

XC Running hills 1:00:00 intensity: (30 @1) + (22:26 @2) + (37:04 @3) 10.85 km (5:32 / km) +273m 4:55 / km
ahr:140 max:157 shoes: TNF Rucky Chucky

Note

Tuesday Jul 28, 2009 #

XC Running warm up/down 13:29 intensity: (3:14 @1) + (9:39 @2) + (36 @3) 2.56 km (5:16 / km)
ahr:124 max:144 shoes: TNF Rucky Chucky

XC Running hills 37:57 intensity: (35 @1) + (13:55 @2) + (23:27 @3) 6.95 km (5:28 / km)
ahr:141 max:157 shoes: TNF Rucky Chucky

XC Running warm up/down 18:48 intensity: (23 @1) + (13:04 @2) + (5:21 @3) 2.95 km (6:22 / km)
ahr:134 max:155 shoes: TNF Rucky Chucky

Note

Sunday Jul 26, 2009 #

Event: DVOA Hickory Run
 

Orienteering 1:24:49 intensity: (25 @1) + (4:14 @2) + (1:19:42 @3) + (28 @4) ***** 11.6 km (7:19 / km)
ahr:151 max:161 22c shoes: Salomon XA Pro 3D Ultra

Orienteering 30:00 [1] 2.5 km (12:00 / km)
shoes: Salomon XA Pro 3D Ultra


Blue - Splits

Saturday Jul 25, 2009 #

XC Running 41:52 intensity: (6:57 @1) + (30:43 @2) + (4:12 @3) 7.26 km (5:46 / km)
ahr:129 max:144 shoes: Salomon XA Pro 3D Ultra

Wednesday Jul 22, 2009 #

XC Running warm up/down 13:20 [2] 2.56 km (5:13 / km)
ahr:129 max:145 shoes: Salomon XA Pro 3D Ultra

XC Running hills 1:06:00 intensity: (44 @1) + (8:54 @2) + (54:52 @3) + (1:30 @4) 11.95 km (5:31 / km)
ahr:147 max:162 shoes: Salomon XA Pro 3D Ultra

Monday Jul 20, 2009 #

XC Running warm up/down 13:30 [2] 2.58 km (5:14 / km)
ahr:125 max:150 shoes: TNF Rucky Chucky

XC Running hills 56:06 intensity: (28 @1) + (7:45 @2) + (46:50 @3) + (1:03 @4) 10.49 km (5:21 / km)
ahr:147 max:162 shoes: TNF Rucky Chucky

Saturday Jul 18, 2009 #

Note

Tuesday Jul 14, 2009 #

XC Running warm up/down 13:31 intensity: (2:55 @1) + (10:14 @2) + (22 @3) 2.57 km (5:16 / km)
ahr:126 max:140 shoes: TNF Rucky Chucky

XC Running hills 26:42 intensity: (23 @1) + (21 @2) + (5:26 @3) + (20:32 @4) 5.71 km (4:41 / km)
ahr:162 max:173 shoes: TNF Rucky Chucky

XC Running warm up/down 18:16 intensity: (10 @1) + (11:58 @2) + (6:08 @3) 2.53 km (7:13 / km)
ahr:135 max:150 shoes: TNF Rucky Chucky

XC Running warm up/down 2:07 [2] 0.34 km (6:14 / km)


Tempo run. - Splits

Sunday Jul 12, 2009 #

Event: DVOA French Creek East
 

Orienteering 2:08:11 intensity: (11:21 @1) + (52:21 @2) + (1:03:54 @3) + (35 @4) ***** 13.65 km (9:23 / km)
ahr:135 max:162 shoes: VJ Integrator 2009

Thursday Jul 9, 2009 #

XC Running warm up/down 13:20 intensity: (1:01 @1) + (10:44 @2) + (1:35 @3) 2.58 km (5:10 / km)
ahr:129 max:147 shoes: TNF Rucky Chucky

XC Running hills 1:02:01 intensity: (27 @1) + (13:30 @2) + (48:04 @3) 11.65 km (5:19 / km)
ahr:145 max:160 shoes: TNF Rucky Chucky

Tuesday Jul 7, 2009 #

XC Running warm up/down 12:40 [2] 2.57 km (4:56 / km)
shoes: TNF Rucky Chucky

XC Running hills 27:41 [3] 5.73 km (4:50 / km)
shoes: TNF Rucky Chucky

XC Running warm up/down 19:00 [2] 3.19 km (5:57 / km)
shoes: TNF Rucky Chucky


Tempo run. - Splits

Wednesday Jul 1, 2009 #

XC Running warm up/down 13:36 [2] 2.55 km (5:20 / km)
shoes: TNF Rucky Chucky

XC Running hills 16:38 [3] 3.26 km (5:06 / km)
shoes: TNF Rucky Chucky

XC Running warm up/down 12:00 [2] 1.96 km (6:07 / km)
shoes: TNF Rucky Chucky

Note

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