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Training Log Archive: kaplis

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  running9 8:42:05 52.2(10:00) 84.0(6:13)
  boxing3 4:38:19 3.8 6.11
  walking1 3:37:59 9.35(23:19) 15.05(14:29)
  gym3 3:19:21
  orienteering3 3:00:18 16.16(11:09) 26.01(6:56)27c
  o-training1 1:03:12 5.36(11:48) 8.62(7:20)
  Total20 24:21:14 86.86 139.7927c

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Wednesday Nov 30, 2016 #

9 AM

running long (road) 1:03:53 [3] 10.55 km (6:03 / km)
ahr:135 max:156

Work in Bucharest. Pretty weird. Like Poland 20 years ago with some huge Rome-style buildings. However, the run was great in a park with a lake in the middle, nice views. As always - hard to get up and run first thing in the morning, but cannot do otherwise because of the work.

Monday Nov 28, 2016 #

9 AM

gym 1:00:00 [2]
ahr:123 max:175

Cycling 30min, core & strength, treadmill

Sunday Nov 27, 2016 #

running intervals (road) 53:17 [4] 9.05 km (5:53 / km)
ahr:147 max:172

Intervals (1'/1')x12

Felt like needed some rest so took 2 days off with a trip to Copenhagen. Work, work.
Did not feel very fresh this morning but that changed while running so took some intervals. Feels ok now.

Thursday Nov 24, 2016 #

6 PM

running 54:03 [2] 8.57 km (6:18 / km)
ahr:135 max:150

An easy run turned out to be not that easy. Felt yesterdays boxing in every muscle.

Wednesday Nov 23, 2016 #

8 PM

boxing (core & strength) 1:31:50 [3]
ahr:132 max:183

Tuesday Nov 22, 2016 #

12 PM

o-training intervals (o-intervals) 1:03:12 [4] ** 8.62 km (7:20 / km)
ahr:145 max:188

Took a map from local summer race. Run opposite direction every second leg full speed. The end came sooner than expected so had a few more intervals in terrain.

Sunday Nov 20, 2016 #

12 PM

orienteering race (Magnets) 58:23 [5] *** 9.5 km (6:09 / km)
ahr:180 max:195 27c

Winter Magnets local race. Phisically ok, technically average - 2:40 on mistakes. 8.9km

The pain in back appeared on warm-up, but went away in the race, so I think it's over. Nevertheless on the trip home from Canada the back was really killing me. Hate those long flights.

https://goo.gl/photos/22Jhw4QXtMRHE4tu9

Wednesday Nov 16, 2016 #

9 AM

running 1:13:27 [3] 11.26 km (6:31 / km)
ahr:141 max:167

Was surprised this morning that the back pain was almost gone. The long walk yesterday must have been good for the back. Felt good, took even some hills on the way high speed. Now a long flight back home, jet-lag again, so few days no running.

Tuesday Nov 15, 2016 #

9 AM

gym (cycling) 1:14:27 [2]

A day off before flying home. Planned a 20km run and see more of Montreal, but lower back pain is killing me again. Ended up doing an hour cycling in the gym. Going for a long walk now though.
1 PM

walking 3:37:59 [1] 15.05 km (14:29 / km)
ahr:104 max:147

To save back decided not to run. Instead had a nice long walk with some hills and taking pictures. Mont Royal and the cemetery near are beautiful.

Monday Nov 14, 2016 #

9 AM

gym (core) 1:04:54 [3]

Mostly core. Some warm-up on treadmill and some cycling. Not too intense.

Sunday Nov 13, 2016 #

8 AM

running intervals (1'/1' x 10) 1:00:11 [4] 9.66 km (6:14 / km)
ahr:146 max:196

Still a little jet-lagged, but inspired by autumn sights at Mount Royal decided to do some intervals. Mostly up-hill. Warm-up, cool-down 6,6km.

Saturday Nov 12, 2016 #

7 AM

running long 59:40 [3] 10.23 km (5:50 / km)
ahr:145 max:171

Work trip to Montreal. 7h time difference, so a bit jet-lagged, but felt good. As there is snow back home, was nice to have some autumn back. The tall buildings messed with gps.

Wednesday Nov 9, 2016 #

8 PM

boxing 1:27:24 [4] 6.11 km (14:18 / km)
ahr:135 max:188

Tuesday Nov 8, 2016 #

11 AM

running (road / terrain) 45:49 [4] 7.19 km (6:22 / km)

5km warm-up and cool-down, 2km intensive terrain run

Monday Nov 7, 2016 #

2 PM

running 46:43 [2] 7.18 km (6:30 / km)
ahr:132 max:159

Sunday Nov 6, 2016 #

2 PM

orienteering race (magnets) 1:01:55 [5] ** 9.11 km (6:48 / km)
ahr:172 max:192

Friday Nov 4, 2016 #

7 PM

running long 1:05:02 [3] 10.31 km (6:18 / km)
ahr:138 max:154

Wednesday Nov 2, 2016 #

8 PM

boxing 1:39:05 [4]

Tuesday Nov 1, 2016 #

12 PM

orienteering 1:00:00 [2] 7.4 km (8:06 / km)
ahr:133 max:164

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