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Training Log Archive: Ian Dunlap

In the 7 days ending Jul 9:

activity # timemileskm+m
  Running4 2:08:12 12.17 19.58 130
  Catching features5 1:20:0017c
  Warmups+downs5 1:12:30 1.74(41:40) 2.8(25:54)
  Orienteering1 34:59 4.4(7:57) 7.08(4:56) 30
  lifting1 30:00
  Biking on trainer1 30:00 7.5(4:00) 12.07(2:29)
  Strength and core1 25:00
  Biking outside 1 25:00 5.0(5:00) 8.05(3:06)
  soccer1 16:00 0.79(20:16) 1.27(12:35)
  Total7 7:21:41 31.6 50.85 16017c
  [1-5]7 6:01:41
averages - rhr:70

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Saturday Jul 9 #

Warmups+downs warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: gel niumbus lite 2

Orienteering race (sprint course) 24:14 [4] 3.06 mi (7:55 / mi) +20m 7:46 / mi
shoes: gel niumbus lite 2

Orienteering race 10:45 [4] ** 1.34 mi (8:01 / mi) +10m 7:50 / mi
shoes: gel niumbus lite 2

Friday Jul 8 #

Biking on trainer 30:00 [3] 7.5 mi (4:00 / mi)

Catching features 30:00 [0] ***

Thursday Jul 7 #

Running 33:30 [3] 4.0 mi (8:23 / mi) +90m 7:50 / mi
shoes: gel niumbus lite 2

Warmups+downs warm up/down 12:30 [2] 0.3 km (41:40 / km)

soccer 16:00 [3] 0.79 mi (20:16 / mi)

Biking outside 25:00 [3] 5.0 mi (5:00 / mi)

Wednesday Jul 6 #

Running tempo 25:00 [3]

forgot my watch in the morning, 5 minutes easy then 1 minute hard 1 minute easy for 20 minutes

Catching features 15:00 [0] ***

Strength and core 25:00 [3]

Warmups+downs warm up/down 15:00 [2] 0.5 km (30:00 / km)

Tuesday Jul 5 #

Running 36:00 [3] 4.0 mi (9:00 / mi)

Ran the first third a little to fast. My watch Died.

Catching features 10:00 [0] ***

Warmups+downs warm up/down 15:00 [2] 0.5 km (30:00 / km)

Monday Jul 4 #

Catching features 10:00 [0] ***

Running 33:42 [2] 4.17 mi (8:05 / mi) +40m 7:51 / mi
shoes: gel niumbus lite 2

Warmups+downs warm up/down 15:00 [2] 0.5 km (30:00 / km)
shoes: gel niumbus lite 2

Sunday Jul 3 #

Catching features 15:00 [0] ***
17c

lifting (upper and lower body) 30:00 [3]
ahr:111 max:121 rhr:70

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