Training Log Archive: pepa.In the 30 days ending Sep 30, 2009:
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orienteering race 16:26 [4] *** 4.0 km (4:07 / km) +70m 3:47 / km
spiked:12/17c shoes: Adidas response trail (2)
running tempo 22:24 [4] 5.3 km (4:14 / km)
ahr:175 max:184 shoes: Asics Cumulus 10
running warm up/down 45:00 [1] 5.4 km (8:20 / km) +80m 7:46 / km
ahr:150
orienteering race (Staffel) 44:23 [4] *** 8.0 km (5:33 / km) +150m 5:04 / km
spiked:22/24c shoes: Innov8 X-Talon 212 (1)
orienteering race 1:26:48 [4] *** 14.0 km (6:12 / km) +290m 5:37 / km
spiked:17/24c
running (quer) 1:15:00 [2] 12.5 km (6:00 / km) +170m 5:37 / km
ahr:150 max:168 shoes: Adidas response trail (2)
Note
running 19:55 [4] 5.49 km (3:38 / km)
ahr:177 max:183 shoes: Adidas response trail (2)
running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Integrator
orienteering race 1:01:14 [5] *** 9.0 km (6:48 / km) +400m 5:34 / km
shoes: VJ Integrator
running warm up/down 15:00 [2] 2.8 km (5:21 / km)
ahr:150 max:177 shoes: Asics Cumulus 10
running intervals (200-400-800-400-200m) 6:28 [5] 2.0 km (3:14 / km)
ahr:178 max:188 shoes: Asics Cumulus 10
running warm up/down 15:00 [1] 3.0 km (5:00 / km)
ahr:132 shoes: Adidas response trail (2)
running intervals (2(200-400-800-400-200)m) 13:55 [5] 4.0 km (3:29 / km)
ahr:172 max:185 shoes: Adidas response trail (2)