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Training Log Archive: gg

In the 7 days ending Jun 19, 2016:

activity # timemileskm+m
  Trail/terrain running8 4:58:00 39.33(7:35) 63.3(4:42) 50
  Orienteering5 4:08:00 27.03(9:11) 43.5(5:42)
  Surveying1 3:00:00
  Road/track running1 35:00 4.29(8:10) 6.9(5:04)
  Strength and conditioning1 30:00
  Running drills / plyometrics1 15:00
  Total11 13:26:00 70.65 113.7 50
  [1-5]9 9:41:00

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MoTuWeThFrSaSu

Sunday Jun 19, 2016 #

5 AM

Orienteering 1:36:00 intensity: (21:00 @3) + (1:13:00 @4) + (2:00 @5) 17.8 km (5:24 / km)

Jukola 7th leg.
Not feeling great when I went to bed - a bit coldy/allergy-ish.
Woke up to find out team was well behind so not really motivated.

Considered not running, but felt a bit better once I warmed up.
Went out in 40th place, 40 minutes after the leaders, with big gaps in front.

Did a good technical performance, passed a few teams (mostly second teams). Never ran with anybody. Never really got into top gear - HR was only over threshold for 2 minutes.

Got us up to 32nd place, and was 6 mins down on the best time which was quite pleasing, but felt dreadful later in the day. Travel to Stromstad was a bit of a nightmare, especially as the flight was delayed, and ended up getting in to bed about 3am.

Mine is the Mora dot http://www.tulospalvelu.fi/gps/2016juko7/?v=m3

Trail/terrain running warm up/down 26:00 intensity: (18:00 @1) + (7:00 @2) + (1:00 @3) 4.8 km (5:25 / km)

Saturday Jun 18, 2016 #

10 AM

Orienteering 45:00 intensity: (10:00 @2) + (35:00 @3) 7.0 km (6:26 / km)

Solo Jukola training on Syvalampi

Trail/terrain running warm up/down 20:00 intensity: (15:00 @1) + (5:00 @2) 4.0 km (5:00 / km)

Friday Jun 17, 2016 #

10 AM

Orienteering 40:00 intensity: (20:00 @2) + (20:00 @3) 6.8 km (5:53 / km)

Relay training Saamala with Mora guys

Trail/terrain running warm up/down 20:00 [1] 3.7 km (5:24 / km)

6 PM

Trail/terrain running 30:00 [1] 6.0 km (5:00 / km)

Easy jog with F

Thursday Jun 16, 2016 #

10 AM

Orienteering 37:00 intensity: (23:00 @2) + (14:00 @3) 5.8 km (6:23 / km)

Jukola Relay training Tani with Simas

Trail/terrain running warm up/down 19:00 intensity: (17:00 @1) + (2:00 @2) 3.7 km (5:08 / km)

8 PM

Trail/terrain running warm up/down 32:00 intensity: (20:00 @1) + (9:00 @2) + (3:00 @3) 6.5 km (4:55 / km)

Orienteering race 30:00 intensity: (5:00 @4) + (25:00 @5) 6.1 km (4:55 / km)

Huippiligaa middle distance. Started ok, poor route choice to 1, then a bit scrappy to 2, then Portin caught me at 3! He was flying. Ran with him for a bit, and he started to slow down. I took the lead and we had a good battle to the finish. He won and I was 4th.

http://www.tulospalvelu.fi/gps/2016huli3M/?v=m3

Wednesday Jun 15, 2016 #

6 PM

Strength and conditioning 30:00 [0]

After travel to jukola (nearly in Russia)

Tuesday Jun 14, 2016 #

10 AM

Surveying 3:00:00 [0]

Field checking Brunel Uni
6 PM

Trail/terrain running 1:30:00 intensity: (25:00 @1) + (1:01:00 @2) + (4:00 @3) 21.1 km (4:16 / km) +50m 4:13 / km

Steady round Horsell Common, McLaren, Fairoaks and Goldsworth Park.

Monday Jun 13, 2016 #

11 AM

Trail/terrain running 1:01:00 intensity: (37:00 @1) + (24:00 @2) 13.5 km (4:31 / km)

Steady run round Goldsworth Park and Horsell Common. Stiff and tired to start, but feeling ok after a bit.
6 PM

Road/track running 35:00 intensity: (34:00 @1) + (1:00 @2) 6.9 km (5:04 / km)

Jogging round Woking with F looking for a hill

Running drills / plyometrics 15:00 [0]

Hill sprints and some hill bounds

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