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Training Log Archive: BorisGr

In the 7 days ending Jun 23, 2013:

activity	#	time	miles		km		+m
Orienteering	3	2:34:57	11.83	(13:06)	19.03	(8:08)	71
Running	4	2:16:44	14.8	(9:14)	23.82	(5:44)	180
Total	5	4:51:41	26.62	(10:57)	42.85	(6:48)	251

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Sunday Jun 23, 2013 #

12 PM

Orienteering 33:25 [2] 4.96 km (6:44 / km) +42m 6:28 / km
shoes: 2013 Asics White+Blue

Around Stadsskogen with Alli

Saturday Jun 22, 2013 #

11 AM

Running 5:28 [2] 0.85 km (6:25 / km) +15m 5:53 / km
shoes: VJ Supra 2013

Warmup

Running 4:01 [2] 0.51 km (7:48 / km) +5m 7:26 / km
shoes: VJ Supra 2013

Cooldown

Orienteering 33:30 [3] 4.14 km (8:06 / km) +12m 7:59 / km
shoes: VJ Supra 2013

Middle distance #1 at near race-pace effort.

Orienteering 37:43 [3] 4.09 km (9:14 / km) +7m 9:09 / km

Middle distance #2.

Friday Jun 21, 2013 #

11 AM

Running 14:03 [2] 2.87 km (4:54 / km) +14m 4:47 / km
shoes: 2013 Asics White+Blue

Warm-up

Running 38:51 5.25 mi (7:24 / mi) +65m 7:08 / mi
shoes: 2013 Asics White+Blue

Attempted running long intervals, but failed. The plan was 2x12 minutes with a three-minute break. I did not feel good from the start, probably still recovering from my Jukola-induced cold. Struggled through the first interval and half the second and then stopped. Ugh.

Thursday Jun 20, 2013 #

6 PM

Running 19:59 [2] 2.73 km (7:20 / km) +47m 6:45 / km
shoes: VJ Supra 2012 #2

Running from home to the start with Alli.

Orienteering 27:18 [3] 3.19 km (8:34 / km) +3m 8:32 / km
shoes: VJ Supra 2012 #2

Contours-only course on Nåsten. Ran at a comfortable pace, and felt pretty confident most of the way. Definitely forced to slow down a bunch in greener or swampier areas. Need to work more on that.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Orienteering 23:01 [3] 2.66 km (8:38 / km) +7m 8:31 / km
shoes: VJ Supra 2012 #2

Compass training on Nåsten. Definitely something I need to keep working on. Had some very good legs here, but one really bad one too, which is frustrating. Tough to run straight through bumpy terrain, but I think this is really good training.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running 13:47 [2] 2.61 km (5:17 / km) +34m 4:58 / km
shoes: VJ Supra 2012 #2

Running back home. Really nice evening in Hågadalen.

Wednesday Jun 19, 2013 #

Running 40:35 [2] 5.8 km (7:00 / km)
shoes: 2013 Asics White+Blue

Lunchtime run with Alli. We did Jan's hilly loops at Sten Sture. I felt pretty weak, but it was nice to be outside.

Tuesday Jun 18, 2013 #

Note
(sick)

Woke up with a sore throat and a headache, which is not too surprising after Jukola weekend. So a forced rest day. The highlight was cheering for the Linné contingent at a 5km downtown. Albin and Henrik were 1-2, Ross was 4th, and Johan 6th. Lisa R, Lina, and Elin ran well for the girls, and Alli got another 5km PR!

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