Training Log Archive: aby_lam

In the 7 days ending Jul 8, 2018:

	activity	#	time	miles		km		+m
	Multi-disciplines Competition	1	2:01:53	7.41	(16:27)	11.92	(10:14)	338
	Running	2	1:12:11	7.34	(9:50)	11.81	(6:07)	83
	Weight Training	1	48:43
	Physical Training	2	44:11	3.0		4.82
	Cycling	1	30:17	7.33	(4:08)	11.8	(2:34)
	Orienteering	1	11:49	1.52	(7:46)	2.45	(4:49)	2	11 /	11c	100%
	Total	7	5:29:04	26.59		42.8		423	11 /	11c	100%
averages - sleep:6.8 rhr:46 weight:60.4kg

2:01

0:00

3 PM

Running 55:49 [4] 8.63 km (6:28 / km) +83m 6:10 / km
ahr:158 max:199 rhr:46 slept:7.0

Braemar Hill > Sai Wan Ho

9 AM

Multi-disciplines Competition race 2:01:53 [5] 11.92 km (10:14 / km) +338m 8:57 / km
ahr:123 max:197 rhr:46 slept:6.0

Kayak & Run w/Siu Tung

12 PM

Orienteering 11:49 [4] *** 2.45 km (4:49 / km) +2m 4:48 / km
ahr:122 max:139 spiked:11/11c rhr:46 slept:7.0

Warm up + Sprint O

1 PM

Physical Training (Indoor X-Country Skiing) 32:03 [3] 4.82 km (6:39 / km)
ahr:84 max:102 rhr:46 slept:7.0

7 PM

Running warm up/down 16:22 [3] 3.18 km (5:09 / km)
ahr:141 max:166 weight:59.8kg

1 PM

Cycling intervals (Stationary Bike HIIT) 30:17 [4] 11.8 km (2:34 / km)
ahr:107 max:128 rhr:42 slept:7.5

Physical Training 12:08 [3]
ahr:84 max:113

1 PM

Weight Training 48:43 [3]
ahr:84 max:140 rhr:50 slept:6.0 weight:61.1kg