Training Log Archive: MalIn the 31 days ending Dec 31, 2011:
|
« | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa |
S and C (Circuits) 26:30 [3]
Running long 53:55 [2] 10.46 km (5:09 / km) +186m 4:44 / km
shoes: Inov-8 X-Talons
Orienteering warm up/down 28:30 [3] 3.87 km (7:22 / km) +26m 7:08 / km
shoes: X-talons 2
Orienteering race 19:39 [4] *** 4.0 km (4:55 / km) +27m 4:45 / km
20c shoes: X-talons 2
S and C (Circuits) 33:00 [3]
Orienteering warm up/down 22:30 [3] 3.85 km (5:51 / km) +147m 4:54 / km
shoes: X-talons 2
Orienteering (Night) 54:17 [3] *** 6.84 km (7:56 / km) +164m 7:05 / km
14c shoes: X-talons 2
Running hills (Threshold) 52:57 [4] 11.57 km (4:35 / km) +313m 4:02 / km
shoes: Asics GT-2160
Orienteering warm up/down 7:15 [3] 1.2 km (6:02 / km) +61m 4:49 / km
shoes: X-talons 2
Orienteering (Technique) 15:20 [3] *** 1.84 km (8:20 / km) +44m 7:27 / km
spiked:5/7c shoes: X-talons 2
Orienteering (Technique) 7:00 [4] *** 1.28 km (5:28 / km)
spiked:10/11c shoes: X-talons 2
Orienteering (Technique) 14:45 [3] *** 2.05 km (7:12 / km) +72m 6:07 / km
spiked:8/9c shoes: X-talons 2
Orienteering 7:17 [4] *** 1.37 km (5:19 / km) +5m 5:13 / km
spiked:8/8c shoes: X-talons 2
Orienteering 7:50 [3] 1.3 km (6:02 / km) +25m 5:30 / km
shoes: X-talons 2
Orienteering (Technique) 15:30 [3] 2.57 km (6:02 / km) +20m 5:48 / km
shoes: X-talons 2
Running warm up/down 10:15 [2] 1.94 km (5:17 / km) +60m 4:35 / km
shoes: Asics GT-2160
Cycling warm up/down 10:00 [3] 4.4 km (2:16 / km)
shoes: Asics GT-2160
S and C 1:05:00 [3]
weight:82kg shoes: Asics GT-2160
Running long 1:01:33 [3] 11.7 km (5:16 / km) +218m 4:49 / km
shoes: Asics GT-2160
Running warm up/down 29:00 [3] 5.42 km (5:21 / km) +94m 4:55 / km
shoes: Inov-8 X-Talons
Orienteering 32:11 [4] 5.0 km (6:26 / km) +108m 5:49 / km
shoes: Inov-8 X-Talons
Cycling warm up/down 10:00 [3] 4.0 km (2:30 / km)
shoes: Asics GT-2160
S and C (Wieghts) 1:05:00 [3]
weight:83kg shoes: Asics GT-2160
Running long 1:32:00 [3] 16.0 km (5:45 / km) +305m 5:15 / km
shoes: Asics GT-2160
Running warm up/down 8:00 [3] 1.8 km (4:27 / km) +15m 4:16 / km
shoes: Asics GT-2160
Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +69m 4:29 / km
shoes: Asics GT-2160
S and C (Stretching) 40:00 [0]
S and C (Circuits) 20:15 [2]
Cycling warm up/down 10:00 [3] 4.03 km (2:29 / km)
shoes: Asics GT-2160
S and C 50:00 [3]
weight:82kg shoes: Asics GT-2160