Strength/rehab at F & S.
Tried to concentrate on knee/leg exercises but also did a few other things.
Walk20:00 [1]
...and back home.
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In a hurry to get back to the World Cup game between France and Argentine. Had to slow down a bit since I watched the first few minutes on my phone on the way back.
Some "new" home exercises using the (2 x 2.5kg) sandbags we have from earlier training sessions.
Leg extension/knee bend/leg lift, all 3x15
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x 4
Note
Anders arrived in the evening to spend the last week before the wedding here and in Ludvika.
Orienteering race 31:40 2.33 km (13:34 / km) ahr:102 max:112 shoes: Icebug Spirit OLX 6-2016
Dala Veteran OL, Korsnäs IF OK - H5 Back on course H5 again - knee hasn´t felt great the past few days. Nice weather and nice walk in the woods. Most controls were regular forest controls and a bit tricky while route choice was maybe 50% trails.
No major mistakes but one or two 20-30sec hesitations.
GPS a bit funny - track starts 20min into the race - so numbers may not be correct?
11 AM
Walk11:30 0.71 km (16:05 / km) +4m15:37 / km ahr:97 max:124
...and back to the car
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Mowing the lawn when I came back home.