Training Log Archive: RichIn the 7 days ending Jan 24, 2009:
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Orienteering race 1:29:19 [5] **** 10.6 km (8:26 / km) +375m 7:10 / km
ahr:169 max:184 spiked:12/30c shoes: Inov8 Flyroc 310
Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310
Running intervals 45:20 [4] 9.6 km (4:43 / km) +20m 4:40 / km
ahr:171 max:183 shoes: Asics
Running warm up/down (Warm up) 20:00 [2] 3.0 km (6:40 / km) +5m 6:37 / km
shoes: Asics
Orienteering 35:00 [3] *** 4.6 km (7:37 / km) +155m 6:31 / km
ahr:170 max:180 spiked:12/14c shoes: Inov8 Flyroc 310
Running intervals 30:00 [5] 6.0 km (5:00 / km)
ahr:175 max:187 shoes: Asics
Orienteering race 1:04:00 [5] 9.7 km (6:36 / km) +100m 6:16 / km
ahr:170 max:182 shoes: Inov8 Flyroc 310
Orienteering 36:23 [5] *** 6.1 km (5:58 / km) +70m 5:38 / km
ahr:158 max:181 spiked:16/16c shoes: Inov8 Flyroc 310
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 Flyroc 310
Note
weight:68.5kg