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Training Log Archive: roar

In the 7 days ending Dec 4, 2011:

activity	#	time	miles		km		+m				load
Running (road)	5	3:30:28	26.44	(7:58)	42.55	(4:57)	617				49.5
Commuting	5	1:38:00
Orienteering	1	1:27:37	7.16	(12:14)	11.52	(7:36)	722	19 /	22c	86%	26.3
Total	10	6:36:05	33.6		54.07		1339	19 /	22c	86%	75.8
[1-5]	5	4:58:05

1:34

0:00

» now

Sunday Dec 4, 2011 #

10 AM

Running (road) warm up/down 7:16 [2] 1.41 km (5:09 / km) +26m 4:43 / km
ahr:136 max:156 shoes: Jalas FLX

warm up

Orienteering race 1:27:37 [3] 11.52 km (7:36 / km) +722m 5:47 / km
ahr:160 max:176 spiked:19/22c shoes: Jalas FLX

LL 5 Stradbally. was pretty fine, felt quite tired for the first 6 and then i kinda got into it for a while but then was pretty dead at the end. got a branch into my toe going to 10 that was sore at the time but then seemed fine.

missed 12 by being overconfident and lost time on 20 cause i braved the green which was foolish...

Friday Dec 2, 2011 #

Note
(rest day)

was pretty tired now and my calf is damn tight

Commuting 16:00 [0]
shoes: Basso

Thursday Dec 1, 2011 #

Commuting 16:00 [0]
shoes: Basso

5 PM

Running (road) warm up/down 16:02 [2] 2.96 km (5:25 / km) +29m 5:10 / km
ahr:130 max:140 shoes: Asics 3020

warm up

Running (road) intervals 25:52 [3] 5.84 km (4:26 / km) +34m 4:18 / km
ahr:160 max:188 shoes: Asics 3020

4x 1200m 300m jog recovery. I did not find this easy

Running (road) warm up/down 6:47 [2] 1.25 km (5:26 / km) +20m 5:02 / km
ahr:148 max:162 shoes: Asics 3020

warm down

Wednesday Nov 30, 2011 #

Commuting 16:00 [0]
shoes: Basso

6 PM

Running (road) long 1:11:17 [2] 14.04 km (5:05 / km) +287m 4:36 / km
ahr:146 max:163 shoes: Asics 3020

lap of the park. nice and windy today and a bit rainy. pretty enjoyable since i remembered to go the same way as the cars!

Tuesday Nov 29, 2011 #

Commuting 30:00 [0]
shoes: Basso

5 PM

Running (road) tempo 48:39 [3] 10.51 km (4:38 / km) +85m 4:27 / km
ahr:160 shoes: Asics 3020

run in the park with the donore guys. supposedly a 'recovery run' but i didnt think the pace was that slow.
HR data is fictional

Monday Nov 28, 2011 #

Commuting 20:00 [0]
shoes: Basso

8 PM

Running (road) (Recovery) 34:35 [2] 6.54 km (5:17 / km) +136m 4:47 / km
ahr:137 max:156 shoes: Asics 3020

nice jog in the park. took a new route home just to mix it up

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