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Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Running5 4:22:05 24.39(10:45) 39.26(6:41) 878
  Orienteering2 2:47:34 9.21(18:11) 14.83(11:18) 199
  Strength and Conditioning1 1:00:00
  Total8 8:09:39 33.61 54.09 1078
  [1-5]7 7:01:31
«
2:47
0:00
SuMoTuWeThFrSa

Wednesday Nov 22 #

6 PM

Running 1:00:11 intensity: (19:38 @1) + (6:49 @2) + (12:31 @3) + (14:30 @4) + (6:43 @5) 9.05 km (6:39 / km) +345m 5:35 / km
ahr:146 max:179

Hill reps at the fortress 4x4min. Had expected to feel really tired after yesterday but somehow managed to get faster on each rep. Really icy today.

Tuesday Nov 21 #

9 AM

Orienteering 1:39:57 intensity: (21 @0) + (14:07 @1) + (54:08 @2) + (28:30 @3) + (1:21 @4) + (1:30 @5) 9.85 km (10:09 / km) +147m 9:26 / km
ahr:140 max:211

WOC 2019 training day: VĂ¥ler Varde LD
http://doma.haldensk.no/show_map.php?user=JoShephe...
3 PM

Orienteering 1:07:37 intensity: (6:33 @0) + (58:21 @1) + (2:43 @2) 4.97 km (13:36 / km) +52m 12:55 / km
ahr:112 max:135

Monday Nov 20 #

8 AM

Running 21:45 intensity: (18 @0) + (18:05 @1) + (3:22 @2) 3.49 km (6:14 / km) +12m 6:08 / km
ahr:122 max:139

To work
4 PM

Running 32:12 intensity: (38 @0) + (16:40 @1) + (14:54 @2) 5.02 km (6:25 / km) +130m 5:41 / km
ahr:127 max:143

Hfw & to strength
5 PM

Strength and Conditioning 1:00:00 [0]

6 PM

Running 9:58 intensity: (10 @0) + (4:48 @1) + (4:39 @2) + (21 @3) 1.64 km (6:05 / km) +38m 5:27 / km
ahr:129 max:148

Sunday Nov 19 #

9 AM

Running 2:17:59 intensity: (8 @0) + (10:07 @1) + (55:46 @2) + (1:09:43 @3) + (2:08 @4) + (7 @5) 20.06 km (6:53 / km) +353m 6:19 / km
ahr:146 max:224

Skolleborgturen!
Did the 20km option this year to make sure the legs are fine for the WOC2019 training day on tuesday. Beautiful day with a thin layer of fresh snow overnight.

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