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Training Log Archive: walk

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Road run14 12:06:57 66.32(10:58) 106.73(6:49) 11451174.2
  Hiking3 3:05:31 4.47 7.19 134139.1
  Strength3 2:15:0084.8
  Orienteering2 2:07:13 6.39(19:54) 10.29(12:22) 227297.2
  Circuits3 1:40:0073.8
  Trail run2 1:23:30 6.18(13:31) 9.94(8:24) 68124.0
  Mapping1 1:17:07 2.0(38:33) 3.22(23:57) 14557.8
  Stretching1 25:005.0
  Erg1 10:00 2.0(5:00) 3.22(3:06)10.0
  Cycling1 9:00 2.0(4:30) 3.22(2:48)9.0
  Total28 24:39:18 89.36 143.81 17191974.8
  [1-5]27 23:13:41
averages - weight:145lbs

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Wednesday Nov 30, 2016 #

9 AM

Road run warm up/down 18:07 [1] 1.35 mi (13:25 / mi)
shoes: Nike Run

Road run intervals 27:49 intensity: (17:49 @2) + (10:00 @4) 2.73 mi (10:11 / mi) +6m 10:07 / mi
shoes: Nike Run

Tuesday Nov 29, 2016 #

Stretching 25:00 [0]
weight:146lbs

Monday Nov 28, 2016 #

Cycling warm up/down (Espresso ) 9:00 [2] 2.0 mi (4:30 / mi)
weight:146lbs shoes: DS Trainer 15

Erg 10:00 [2] 2.0 mi (5:00 / mi)
shoes: DS Trainer 15

Circuits 50:00 [2]
shoes: DS Trainer 15

Sunday Nov 27, 2016 #

10 AM

Road run tempo 49:37 intensity: (9:37 @1) + (40:00 @4) 4.99 mi (9:57 / mi) +82m 9:28 / mi
weight:147lbs shoes: NB M 1400

Saturday Nov 26, 2016 #

Trail run 40:30 [3] 3.09 mi (13:07 / mi) +34m 12:41 / mi
weight:146lbs shoes: Trailroc 245-2

Friday Nov 25, 2016 #

Note
(rest day)

Thursday Nov 24, 2016 #

Note

9 AM

Road run warm up/down 17:02 [1] 1.48 mi (11:30 / mi) +23m 10:59 / mi
shoes: Nike Run

Road run race 42:10 [4] 4.78 mi (8:49 / mi) +137m 8:06 / mi
shoes: Nike Run

Wednesday Nov 23, 2016 #

10 AM

Hiking 1:20:31 [1] 2.47 mi (32:36 / mi) +134m 27:54 / mi
weight:145lbs shoes: Roclite 243

Monday Nov 21, 2016 #

Road run tempo 59:00 intensity: (10:00 @1) + (20:00 @2) + (29:00 @4) 5.75 mi (10:16 / mi) +44m 10:01 / mi
weight:146lbs shoes: NB M 1400

Note

Saturday Nov 19, 2016 #

9 AM

Road run tempo 54:59 intensity: (10:00 @1) + (25:00 @2) + (15:00 @3) + (4:59 @4) 4.99 mi (11:01 / mi) +72m 10:33 / mi
weight:144lbs shoes: Nike Run

2 PM

Hiking (Mowing) 1:00:00 [1]

Friday Nov 18, 2016 #

Strength 1:00:00 [1]

Thursday Nov 17, 2016 #

Road run 35:00 [3] 3.18 mi (11:00 / mi) +42m 10:34 / mi
shoes: Nike Run

Wednesday Nov 16, 2016 #

10 AM

Road run 54:23 intensity: (9:23 @1) + (20:00 @2) + (25:00 @3) 4.94 mi (11:01 / mi) +86m 10:27 / mi
weight:145lbs shoes: NB M 1400

Tuesday Nov 15, 2016 #

Note

Monday Nov 14, 2016 #

10 AM

Road run intervals 1:10:00 intensity: (33:00 @1) + (22:00 @2) + (15:00 @4) 5.03 mi (13:55 / mi) +86m 13:13 / mi
weight:144lbs shoes: Nike Run

Sunday Nov 13, 2016 #

Trail run 43:00 [2] 3.09 mi (13:55 / mi) +34m 13:28 / mi
shoes: Trailroc 245-2

Saturday Nov 12, 2016 #

Circuits 45:00 intensity: (25:00 @0) + (20:00 @1)

Strength 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Friday Nov 11, 2016 #

Road run 37:00 [1] 3.18 mi (11:38 / mi) +42m 11:11 / mi
weight:144lbs shoes: NB M 1400

Thursday Nov 10, 2016 #

11 AM

Orienteering 58:27 intensity: (5:37 @0) + (52:50 @4) 5.15 km (11:21 / km) +111m 10:15 / km
weight:145lbs shoes: X-Talon 4


GREEN - Splits

Wednesday Nov 9, 2016 #

Road run 35:30 [2] 3.18 mi (11:10 / mi) +42m 10:43 / mi
weight:145lbs shoes: Road-X 233

Note

Tuesday Nov 8, 2016 #

10 AM

Road run tempo 49:29 intensity: (4:29 @1) + (20:00 @2) + (25:00 @4) 4.97 mi (9:57 / mi) +85m 9:27 / mi
weight:144lbs shoes: Nike Run

3 PM

Hiking 45:00 [1] 2.0 mi (22:30 / mi)

Monday Nov 7, 2016 #

Note

Sunday Nov 6, 2016 #

Strength 15:00 [1]

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park
 
11 AM

Orienteering race 1:08:46 [3] 5.14 km (13:23 / km) +116m 12:01 / km
shoes: OROC 280


GREEN - Splits

Friday Nov 4, 2016 #

Note

9 AM

Road run 1:00:31 intensity: (14:31 @1) + (20:00 @2) + (6:00 @3) + (20:00 @4) 5.71 mi (10:36 / mi) +87m 10:07 / mi
weight:145lbs shoes: NB M 1400

Thursday Nov 3, 2016 #

10 AM

Road run 54:01 intensity: (10:00 @1) + (30:00 @2) + (14:01 @3) 5.07 mi (10:39 / mi) +123m 9:54 / mi
weight:144lbs shoes: Nike Run

Wednesday Nov 2, 2016 #

9 AM

Road run hills 1:02:19 intensity: (7:19 @1) + (40:00 @2) + (5:00 @3) + (10:00 @4) 4.99 mi (12:29 / mi) +188m 11:11 / mi
weight:144lbs shoes: Road-X 233

10 AM

Circuits 5:00 [1]
shoes: Road-X 233

Tuesday Nov 1, 2016 #

10 AM

Mapping 1:17:07 [1] 2.0 mi (38:33 / mi) +145m 31:28 / mi
weight:145lbs shoes: X-Talon 3

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