Training Log Archive: MalIn the 28 days ending Feb 28, 2013:
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Note
Orienteering warm up/down 20:00 [3] 4.1 km (4:53 / km) +110m 4:18 / km
shoes: Saucony Ride 5
Orienteering intervals (Sprintervals) 36:00 [5] 6.6 km (5:27 / km) +82m 5:08 / km
shoes: Saucony Ride 5
S and C (Flexibility) 28:00 [0]
Running 5:00 [2] 1.2 km (4:10 / km) +30m 3:42 / km
shoes: Saucony Ride 5
Running long 34:30 [3] 7.44 km (4:38 / km) +33m 4:32 / km
shoes: Saucony Ride 5
Running long 22:30 [3] 4.36 km (5:10 / km) +80m 4:44 / km
shoes: Saucony Ride 5
Running warm up/down 11:15 [2] 2.0 km (5:38 / km)
shoes: Asics GT-2170
Running intervals 30:00 [5] 6.7 km (4:29 / km)
shoes: Asics GT-2170
Note
(injured) (rest day)
Running 37:00 [3] 7.1 km (5:13 / km) +160m 4:41 / km
shoes: Asics GT-2170
Orienteering warm up/down 15:00 [3] 2.3 km (6:31 / km) +80m 5:33 / km
shoes: Inov-8 X-talons 212 2013
Orienteering race 31:06 [5] 5.5 km (5:39 / km) +175m 4:53 / km
shoes: Inov-8 X-talons 212 2013
Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov-8 X-talons 212 2013
Orienteering race 1:10:12 [5] 10.5 km (6:41 / km) +365m 5:42 / km
shoes: Inov-8 X-talons 212 2013
Running 1:05:30 [3] 14.75 km (4:26 / km) +371m 3:57 / km
shoes: Asics GT-2170
Running warm up/down 12:00 [3] 2.37 km (5:04 / km)
shoes: Asics GT-2170
Running intervals 30:00 [5] 7.1 km (4:14 / km)
shoes: Asics GT-2170
Running warm up/down 17:30 [3] 4.0 km (4:23 / km)
shoes: Asics GT-2170
Orienteering warm up/down 12:30 [3] 2.7 km (4:38 / km) +75m 4:04 / km
shoes: Inov-8 X-talons 212 2013
Orienteering race 52:29 [5] 7.4 km (7:06 / km) +160m 6:24 / km
shoes: Inov-8 X-talons 212 2013
Running 37:45 [3] 8.6 km (4:23 / km) +90m 4:10 / km
shoes: Asics GT-2170
Orienteering warm up/down 25:00 [3] 5.1 km (4:54 / km) +140m 4:19 / km
shoes: Inov-8 X-Talons
Orienteering (Technique) 35:00 [4] *** 6.6 km (5:18 / km) +55m 5:05 / km
26c shoes: Inov-8 X-Talons
Running 34:30 [3] 6.24 km (5:32 / km) +116m 5:04 / km
shoes: Asics GT-2170
Running intervals 28:00 [5] 6.54 km (4:17 / km) +66m 4:05 / km
shoes: Asics GT-2170
Orienteering warm up/down 19:00 [3] 3.2 km (5:56 / km) +55m 5:28 / km
shoes: Inov-8 X-talons 212 2013
Orienteering race 36:23 [5] 6.0 km (6:04 / km) +190m 5:14 / km
35c shoes: Inov-8 X-talons 212 2013
Orienteering warm up/down 19:00 [3] 3.7 km (5:08 / km) +155m 4:15 / km
shoes: Inov-8 X-talons 212 2013
Orienteering race 1:22:30 [5] *** 11.1 km (7:26 / km) +240m 6:42 / km
36c shoes: Inov-8 X-talons 212 2013
Running intervals 31:30 [5] 7.9 km (3:59 / km)
shoes: Asics GT-2170
S and C (Flexibility) 32:00 [0]
Running 1:01:10 [3] 11.4 km (5:22 / km) +300m 4:44 / km
shoes: Asics GT-2170
Orienteering warm up/down 18:00 [3] 2.7 km (6:40 / km) +10m 6:33 / km
shoes: Inov-8 X-talons 212 2013
Orienteering race 1:43:20 [5] *** 17.7 km (5:50 / km) +195m 5:32 / km
34c shoes: Inov-8 X-talons 212 2013
Running warm up/down 3:30 [3] 0.9 km (3:53 / km) +20m 3:30 / km
shoes: Asics GT-2170
Cycling warm up/down 15:00 [3] 7.3 km (2:03 / km)
shoes: Asics GT-2170