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Training Log Archive: redrider

In the 7 days ending May 13, 2018:

activity	#	time	miles		km		+m
Orienteering	3	3:33:00	15.41	(13:49)	24.8	(8:35)	617
Running	3	2:27:00	16.03	(9:10)	25.8	(5:42)	463
Trail running	2	1:50:00	12.49	(8:48)	20.1	(5:28)	298
Strength	1	1:00:00
Total	7	8:50:00	43.93		70.7		1378

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Sunday May 13, 2018 #

Note
(injured) (rest day)

Sprained ankle

Saturday May 12, 2018 #

Orienteering intervals 1:45:00 [4] 11.5 km (9:08 / km) +275m 8:09 / km

O intervals in Santaveräjä #12 with Annika and Johanna including 12min warm up, then three intervals 24' (2,9km), 15' (2,1km), 23' (2,9km) with ca 5min jog recoveries, and 10min warm down. Sprained my ankle :(

Friday May 11, 2018 #

Running hills 1:13:00 [3] 12.0 km (6:05 / km) +463m 5:06 / km

8 x 3-4min hill reps in Malminkartano hill from different directions. Splits 3:10, 3:48, 3:42, 3:13, 2:43, 2:27, 3:36, 3:29. Legs a bit tired from yesterday but still a nice training and enjoyed every moment. Very nice spot for hill reps!

Strength 1:00:00 [3]

Strength at gym including heel raises, front squats, push presses, one leg heel raises, one leg deadlifts, squats, lunges, one leg step downs, single leg squats, hamstring curl, back extensions, glutes, and core.

Thursday May 10, 2018 #

11 AM

Trail running warm up/down 16:00 [2] 2.8 km (5:43 / km)

Orienteering 39:00 [4] 6.2 km (6:17 / km) +155m 5:35 / km

Prisma-rastit #11. Very nice terrain, loved it! Results: https://online4.tulospalvelu.fi/tulokset/fi/2018_p...

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km) +41m 5:27 / km

7 PM

Running 42:00 [2] 8.0 km (5:15 / km)

Easy evening run to Mustikkamaa

Wednesday May 9, 2018 #

Orienteering 1:09:00 [2] 7.1 km (9:43 / km) +187m 8:35 / km

Orienteering Pinsiö #10. Terrain looked nice on the map but there was a lot of new felling and very stony ground under the moss. Couldn't run at all. Very frustrating!

Tuesday May 8, 2018 #

10 AM

Running (BB) 32:00 [2] 5.8 km (5:31 / km)

Easy run with drills and 6x100m strides.

6 PM

Trail running warm up/down 24:00 [2] 4.1 km (5:51 / km) +100m 5:13 / km

Trail running tempo 30:00 [5] 6.0 km (5:00 / km) +157m 4:25 / km

Inov-8 Trail Cup #2 Toivio. Very hilly course so I took it quite gently in the beginning and accelerated towards the end. Hanna-Mari was nearly a minute faster but I was quite happy with my run. Results: https://events.navigeist.com/fi/events/8/legs/28/r...

Trail running warm up/down 28:00 [2] 5.2 km (5:23 / km)

Monday May 7, 2018 #

Note
(rest day)

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