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Training Log Archive: Jules

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Orienteering5 3:09:19 21.62(8:45) 34.79(5:26) 450
  Running8 3:05:43 23.54(7:53) 37.88(4:54) 415
  Pool Running1 1:05:00
  Total10 7:20:02 45.16 72.68 865

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Sunday Apr 15, 2012 #

5 PM

Running (Easy Run) 24:24 [3] 6.01 km (4:04 / km) +23m 3:59 / km

Easy run to test out my knee. Had some knee pain recurrence last Thursday running in the forest and took it conservative for three days.
Went well today and felt better as I went.

Saturday Apr 14, 2012 #

Note
(rest day)

Walking in the forest and resting knee. Still some hints of pain walking around.

Friday Apr 13, 2012 #

Note
(rest day)

Just walking in the forest. Resting my knee. Sore just walking around.

Thursday Apr 12, 2012 #

8 AM

Pool Running (Simhall) 1:05:00 [3]

With William. Good recovery and nice for my legs.
11 AM

Running (Easy Run) 25:41 [3] 5.05 km (5:05 / km) +88m 4:40 / km

Easy run on trails and a bit in forest, taking it easy as my knee was a little sore.
4 PM

Running (Warm up) 13:31 [3] 2.99 km (4:31 / km) +56m 4:08 / km

Orienteering (EOC Training ) 59:14 [3] 10.22 km (5:48 / km) +128m 5:27 / km

Vika Long Training Map

Great EOC training at Vika with GG. Started with GG but did our own thing. Ran really smoothly at a steady pace. Loved the terrain and got into a good flow with the orienteering.
Knee was sore at different stages of this run, re-occurance of previous knee pain. But wasn't sore on trails.

Running (Warm down) 9:01 [3] 2.03 km (4:27 / km) +22m 4:13 / km

Wednesday Apr 11, 2012 #

10 AM

Running (Warm up) 13:23 [3] 2.61 km (5:08 / km) +43m 4:44 / km

Orienteering (Stångjärn Middle Training) 24:30 [5] 4.61 km (5:19 / km) +59m 5:00 / km

Middle Map

Ran smoothly, except missed 20sec at the end of the long leg and also chose the wrong route, but otherwise got into a good flow.
3 PM

Running (Warm up) 18:12 [3] 3.11 km (5:51 / km) +40m 5:30 / km

Orienteering (Falun Sprint Training) 12:31 [5] 3.2 km (3:54 / km) +49m 3:38 / km

Sprint Map

Great sprint training for EOC, smooth run but couldn't push that hard.

Running (Warm down) 16:55 [3] 2.28 km (7:25 / km) +39m 6:50 / km

Collecting controls with JonasB and StefanJ.

Tuesday Apr 10, 2012 #

12 PM

Running (Easy Run) 47:46 [3] 10.25 km (4:40 / km) +99m 4:27 / km

Easy run from home on trails in the 'heat of the day' as I'm on school hols. 3 degrees and drizzle, gotta love spring. Good recovery run.
6 PM

Orienteering (Jarla Training - Middle) 46:27 [3] 8.0 km (5:48 / km) +127m 5:23 / km

Accompanied Fel to Jarla training. Middle course in Orminge. Raining and cold. Ran well except on the long leg got confused by the tracks and lost 45 sec. But otherwise running at speed smoothly. Rougher terrain than the weekend but good to check out some local stuff.

Monday Apr 9, 2012 #

9 AM

Running (Warm up) 11:50 [3] 2.54 km (4:39 / km) +5m 4:36 / km

Orienteering (Kolmårdskalven 2nd leg) 46:37 [3] 8.76 km (5:19 / km) +87m 5:04 / km

Ran 2nd leg for first team. Went out 2.30 down on the lead after Hammers solid run. Plenty of people around and going well through first gaffle then on way to fourth tool different exit direction and in hindsight obviously had my own gaffle but then proceeded to move back over to group and run to their control. Panicked with people running past and took me 2min to work it out. Ran well from there on but couldn't follow Jerker when he came past later on but managed to catch up some of the guys I started with. Dropped 2min on the lead and too far away to be in contention for the win. Even with Thomas, Erik and David all running well we ended up 5th.
Not happy obviously, but more motivated now.


http://kartparm.malungsok.se/show_map.php?user=jul...
10 AM

Running (Warm down) 5:00 [3] 1.0 km (5:00 / km)

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