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Training Log: carolinepigerre

In the last 7 days:

activity # timemileskm+m
  Running5 3:11:12 20.85(9:10) 33.56(5:42) 162
  Orienteering3 2:30:47 11.48(13:08) 18.47(8:10) 22031c
  Water Running2 1:45:00
  Strength + Conditioning2 55:00
  Total9 8:21:59 32.33 52.03 38231c
averages - sleep:7.9 rhr:46
«
1:30
0:00
WeThFrSaSuMoTu

Tuesday Mar 26 #

Note
rhr:45 slept:6.25

11 AM

Strength + Conditioning 25:00 [3]
shoes: Mizuno Wave Sayonara 3

Cxworx
12 PM

Water Running 45:00 [2]

Monday Mar 25 #

Note
rhr:46 slept:8.0

12 PM

Note
slept:1.25

6 PM

Running warm up/down 11:55 [2] 2.0 km (5:58 / km)
shoes: Mizuno Wave Rider 20 #2

Running intervals 23:52 [5] 4.1 km (5:49 / km)
shoes: Mizuno Wave Rider 20 #2

Indoor track intervals
4 x 1km with 3mins rec.
Felt good and able to push well even though by myself the whole session. Felt like I could have done another one or two too which was nice but also nice to keep it shorter before the weekend. Form is getting better too, landing on toes and staying upright more which is definitely helping, but need to get a lot stronger.
Fun session! Sad that it’s the last one :(
Splits: 3:47, 3:46, 3:45, 3:43

Running warm up/down 12:08 [2] 2.05 km (5:55 / km)
shoes: Mizuno Wave Rider 20 #2

Knee sore for wu + wd, not too sure what to do about it yet but needs something I think.

Sunday Mar 24 #

Note
rhr:45 slept:8.5

10 AM

Running warm up/down 15:52 [2] 2.91 km (5:27 / km) +3m 5:25 / km
shoes: VJ Bold 9

Orienteering race 47:40 [5] *** 7.0 km (6:49 / km) +100m 6:21 / km
13c shoes: VJ Bold 9

Måsenstafetten
First leg!

Running warm up/down 7:32 [2] 1.0 km (7:32 / km) +3m 7:25 / km
shoes: VJ Bold 9

Saturday Mar 23 #

Note
rhr:46 slept:8.4

12 PM

Running warm up/down 15:44 [2] 2.65 km (5:56 / km) +32m 5:36 / km
shoes: VJ Bold 9

Orienteering race 1:00:57 [4] *** 6.77 km (9:00 / km) +60m 8:37 / km
11c shoes: VJ Bold 9

Nyköpingsorienteringen

Running warm up/down 6:30 [2] 1.12 km (5:48 / km) +4m 5:42 / km
shoes: VJ Bold 9

Friday Mar 22 #

Note
rhr:45 slept:8.0

12 PM

Strength + Conditioning 30:00 [2]

Need to do this more.
1 PM

Water Running 1:00:00 [2]

Thursday Mar 21 #

Note
rhr:47 slept:8.0

1 PM

Running warm up/down 16:01 [2] 2.88 km (5:34 / km) +20m 5:22 / km
shoes: Mizuno Wave Rider 20

Running intervals 20:01 [4] 4.45 km (4:30 / km) +26m 4:22 / km
shoes: Mizuno Wave Rider 20

Mona fartlek in just a t-shirt!!
Felt pretty good. Trying to stay up and on my toes as much as I could.
Floats not fast enough at the end and then struggled to accelerate again.
Nice arvo out!

Running warm up/down 15:07 [2] 2.63 km (5:45 / km) +9m 5:39 / km
shoes: Mizuno Wave Rider 20

Wednesday Mar 20 #

Note
rhr:47 slept:7.0

12 PM

Running warm up/down 20:31 [2] 3.44 km (5:58 / km) +43m 5:37 / km
shoes: VJ Bold 9

Orienteering 42:10 [2] 4.7 km (8:58 / km) +60m 8:26 / km
7c shoes: VJ Bold 9

Easy around an old course.
Good to get out again and redeem myself a bit after last weekend. Reading/using contours well and process going well too. Stopped when I was getting tired and losing focus to save the rest for next week but was within the total time I wanted anyway.
Finished with blue skies and getting nice and warm, almost t-shirt weather soon!!

Running warm up/down 25:59 [2] 4.33 km (6:00 / km) +22m 5:51 / km
shoes: VJ Bold 9

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