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Training Log Archive: Rachel

In the 31 days ending Aug 31, 2021:

activity # timemileskm+mload
  Orienteering9 8:03:35 22.74 36.59 442117.9
  Running9 5:18:58 29.3(10:53) 47.15(6:46) 8788.5
  Strength and Conditioning12 4:55:0028.5
  Cycling-Road2 2:16:45 30.43(13.4/h) 48.98(21.5/h) 10320.1
  Walking1 56:31 3.44(16:25) 5.54(10:12) 1121.6
  Gym cardio2 55:0011.0
  Total33 22:25:49 85.91 138.26 743267.5
  [1-5]29 19:42:59

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Tuesday Aug 31, 2021 #

6 AM

Running 31:04 intensity: (18 @0) + (7 @1) + (14:11 @2) + (16:21 @3) + (7 @4) 5.05 km (6:09 / km) +19m 6:02 / km
ahr:131 max:148 shoes: Saucony Ride Blue 3

Monday Aug 30, 2021 #

Strength and Conditioning 30:00 [1]

Sunday Aug 29, 2021 #

Event: Bush 11 Christmas Tree Creek (WA Club Relays)
 
7 AM

Orienteering 29:43 intensity: (17 @0) + (41 @1) + (13:25 @2) + (14:27 @3) + (43 @4) + (10 @5) 2.76 km (10:45 / km) +74m 9:29 / km
ahr:131 max:170

C • Diligence 2

Saturday Aug 28, 2021 #

12 PM

Orienteering 1:00:00 [1]
shoes: Salomon Speedcross

Thursday Aug 26, 2021 #

Strength and Conditioning 30:00 [1]

9 AM

Running 30:50 intensity: (16 @0) + (17 @1) + (2:10 @2) + (11:02 @3) + (16:52 @4) + (13 @5) 5.04 km (6:07 / km) +20m 6:00 / km
ahr:146 max:167 shoes: Saucony Ride Blue 3

Wednesday Aug 25, 2021 #

Strength and Conditioning 30:00 [1]

Tuesday Aug 24, 2021 #

9 AM

Running 31:59 intensity: (14 @0) + (1:19 @1) + (27:51 @2) + (2:35 @3) 5.06 km (6:19 / km) +29m 6:09 / km
ahr:126 max:139 shoes: Saucony Triumph Grey

Monday Aug 23, 2021 #

Strength and Conditioning 30:00 [2]

Sunday Aug 22, 2021 #

10 AM

Orienteering 18:17 intensity: (10 @0) + (31 @1) + (9:43 @2) + (3:39 @3) + (4:14 @4) 3.2 km (5:43 / km)
ahr:133 max:161 shoes: Saucony Ride Blue 3

Orienteering 12:37 intensity: (16 @1) + (6 @2) + (17 @3) + (9:01 @4) + (2:57 @5) 2.2 km (5:44 / km)
ahr:160 max:179 shoes: Saucony Ride Blue 3


Hard Long - Splits

Saturday Aug 21, 2021 #

Orienteering 1:50:00 [1]
shoes: Salomon Speedcross

Friday Aug 20, 2021 #

6 PM

Running 36:26 intensity: (5:24 @0) + (3:11 @1) + (24:41 @2) + (3:10 @3) 5.51 km (6:37 / km)
ahr:117 max:145 shoes: Saucony Ride Blue 3

Thursday Aug 19, 2021 #

Strength and Conditioning 30:00 [2]

Gym cardio 30:00 [2]

Wednesday Aug 18, 2021 #

Strength and Conditioning 15:00 [0]

8 AM

Orienteering 30:00 [2] 5.0 km (6:00 / km)
shoes: Saucony Triumph Grey

1 PM

Orienteering 30:00 [2] 3.0 km (10:00 / km)
shoes: Saucony Triumph Grey

C • Marshalling 6

Tuesday Aug 17, 2021 #

9 AM

Running 34:34 intensity: (2:29 @0) + (3:01 @1) + (10:11 @2) + (15:28 @3) + (2:32 @4) + (53 @5) 5.06 km (6:50 / km) +19m 6:42 / km
ahr:129 max:170 shoes: Saucony Ride Blue 3

Sunday Aug 15, 2021 #

Event: WA Middle Distance Championships (Bush 10)
 
9 AM

Orienteering 41:15 intensity: (7 @2) + (7:20 @3) + (31:45 @4) + (2:03 @5) 4.31 km (9:35 / km) +69m 8:52 / km
ahr:134 max:172 shoes: Salomon Speedcross


Course 2-H2 - Splits

Friday Aug 13, 2021 #

4 PM

Running 40:56 intensity: (4:58 @0) + (4:00 @1) + (8:20 @2) + (22:16 @3) + (1:22 @4) 5.93 km (6:54 / km)
ahr:128 max:153 shoes: Saucony Ride Blue 3

Thursday Aug 12, 2021 #

Strength and Conditioning 25:00 [1]

Wednesday Aug 11, 2021 #

2 PM

Running 38:33 intensity: (10:02 @0) + (5:00 @1) + (12:08 @2) + (11:15 @3) + (8 @4) 5.38 km (7:10 / km)
ahr:116 max:148 shoes: Saucony Ride Blue 3

Tuesday Aug 10, 2021 #

Strength and Conditioning 20:00 [1]
shoes: Saucony Ride Purple

Gym cardio 25:00 [2]
shoes: Saucony Ride Purple

Monday Aug 9, 2021 #

4 PM

Running 36:04 intensity: (2:58 @0) + (4:28 @1) + (6:19 @2) + (9:43 @3) + (8:28 @4) + (4:08 @5) 5.16 km (6:59 / km)
ahr:135 max:181 shoes: Saucony Ride Blue 3

Sunday Aug 8, 2021 #

Strength and Conditioning 20:00 [0]

4 PM

Cycling-Road 53:38 intensity: (11:23 @0) + (24:17 @1) + (14:34 @2) + (3:24 @3) 18.58 km (20.8 kph) +70m
ahr:109 max:144 shoes: Saucony Ride Blue 3

Saturday Aug 7, 2021 #

Strength and Conditioning 15:00 [0]

1 PM

Orienteering 36:17 intensity: (1:09 @0) + (4:03 @1) + (14:12 @2) + (12:51 @3) + (3:52 @4) + (10 @5) 3.46 km (10:29 / km) +71m 9:30 / km
ahr:130 max:168 shoes: Salomon Speedcross

Orienteering 57:58 intensity: (24:57 @1) + (12:27 @2) + (14:51 @3) + (5:38 @4) + (5 @5) 5.4 km (10:44 / km) +91m 9:54 / km
ahr:104 max:167 shoes: Salomon Speedcross

Friday Aug 6, 2021 #

4 PM

Walking 56:31 intensity: (41:43 @0) + (14:02 @1) + (44 @2) + (2 @3) 5.54 km (10:12 / km) +112m 9:16 / km
ahr:94 max:135 shoes: Saucony Ride Purple

Thursday Aug 5, 2021 #

9 AM

Running 38:32 intensity: (4:40 @0) + (12:47 @1) + (2:43 @2) + (6:08 @3) + (3:31 @4) + (8:43 @5) 4.97 km (7:45 / km)
ahr:130 max:191 shoes: Saucony Ride Purple

Wednesday Aug 4, 2021 #

Strength and Conditioning 20:00 [0]

10 AM

Cycling-Road 1:23:07 intensity: (6:49 @0) + (19:46 @1) + (55:09 @2) + (57 @3) + (26 @4) 30.4 km (21.9 kph) +33m
ahr:115 max:154 shoes: Saucony Ride Blue 3

Tuesday Aug 3, 2021 #

Strength and Conditioning 30:00 [1]

Sunday Aug 1, 2021 #

Event: Bush 9 Frazzle Long Distance SOL
 
10 AM

Orienteering 57:28 intensity: (7 @1) + (1:48 @2) + (26:35 @3) + (27:44 @4) + (1:14 @5) 7.25 km (7:55 / km) +136m 7:14 / km
ahr:149 max:172 shoes: Salomon Speedcross


H2 - Splits

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