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Training Log Archive: Shminty

In the 7 days ending Apr 3, 2017:

activity	#	time	miles		km		+m
Running	14	11:00:10	82.22	(8:02)	132.32	(4:59)	180
Orienteering	6	3:25:59	18.86	(10:55)	30.35	(6:47)
Drills	1	5:00
Total	14	14:31:09	101.08		162.67		180

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Monday Apr 3, 2017 #

7 AM

Running 27:10 [1] 4.79 km (5:40 / km)
shoes: Karrimor Road 2

Round Gothenburg before flying home.

4 PM

Running 28:02 [2] 6.07 km (4:37 / km)
shoes: Karrimor Road 2

Strides

Sunday Apr 2, 2017 #

Event: Västkust-stafetten / Västkust-stafetten, individuella öppna motionsklasser

9 AM

Running 13:42 [3] 2.5 km (5:29 / km)
shoes: Inov8 X-Talon 212 v2

Including 2 mins at harder pace.

Running 2:44 [1] 0.42 km (6:30 / km)
shoes: Oroc 280 no.3

Orienteering 39:00 [4] 6.0 km (6:30 / km)
shoes: Oroc 280 no.3

First leg
Started on 9th? row and wasn't aggressive enough at start so ended up in slower groups unable to pass people... 2 medium mistakes in second half. Enjoyed it though.

Running 17:22 [1] 3.01 km (5:46 / km)
shoes: Inov8 X-Talon 212 v2

3 PM

Running 13:42 [2] 2.2 km (6:14 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 21:27 [4] 5.11 km (4:12 / km)
shoes: Inov8 X-Talon 212 v2

Guldheden South
Sprintervals

Flying back tomorrow morning so took the opportunity to do some sprint training whilst I'm in Gothenburg.

Running 2:03 [1] 0.24 km (8:33 / km)
shoes: Inov8 X-Talon 212 v2

Recoveries

Running 17:06 [2] 3.11 km (5:30 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Apr 1, 2017 #

10 AM

Orienteering 53:22 [2] 6.48 km (8:14 / km)
shoes: Oroc 280 no.3

Aspen Norr

Running 25:36 [2] 4.63 km (5:32 / km)
shoes: Oroc 280 no.3

4 PM

Running 54:52 [2] 11.09 km (4:57 / km)
shoes: Karrimor Road 3

Friday Mar 31, 2017 #

8 AM

Running 1:06:00 [2] 14.16 km (4:40 / km)
shoes: Karrimor Road 2

8 PM

Running 6:09 [2] 1.05 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2

Running 10:44 [2] 1.76 km (6:06 / km)
shoes: Oroc 280 no.3

Orienteering 1:10:00 [2] 7.02 km (9:58 / km)
shoes: Oroc 280 no.3

Running 11:24 [1] 2.07 km (5:30 / km)

Thursday Mar 30, 2017 #

8 AM

Running 39:19 [1] 8.04 km (4:53 / km)
shoes: Karrimor Road 2

West over the motorway for a change.

6 PM

Running 13:13 [2] 2.55 km (5:11 / km)
shoes: Karrimor Road 2

Running 2:18 [1] 0.45 km (5:07 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 4:45 [4] 1.06 km (4:29 / km)
shoes: Inov8 X-Talon 212 v2

Agility focus

Running 3:31 [1] 0.77 km (4:34 / km)
shoes: Inov8 X-Talon 212 v2

Running 7:09 [2] 1.51 km (4:44 / km)
shoes: Karrimor Road 2

Running 20:38 [5] 7.0 km (2:57 / km)
shoes: Karrimor Road 2

Central
'~1km loop'
2.59, 3.00, 2.58, 2.57, 2.55, 2.55, 2.53

Car got in way on lap 2. Feeling good, paced it well unlike others in the group...

Running 12:00 [1] 1.3 km (9:14 / km)
shoes: Karrimor Road 2

Recoveries

Running 22:20 [2] 4.86 km (4:36 / km)
shoes: Karrimor Road 2

Wednesday Mar 29, 2017 #

8 AM

Running 1:32:23 [2] 19.15 km (4:49 / km)
shoes: Karrimor Trail

Dumyat loop

6 PM

Running 38:25 [2] 8.31 km (4:37 / km)
shoes: Karrimor Road 2

+strides
Feeling good.

Tuesday Mar 28, 2017 #

10 AM

Running 12:58 [2] 2.35 km (5:31 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]

Running 5:05 [2] 0.96 km (5:18 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 17:25 [4] 4.68 km (3:43 / km)
shoes: Inov8 X-Talon 212 v2

Cumbernauld Sprintervals

Running 2:45 [1] 0.35 km (7:51 / km)
shoes: Inov8 X-Talon 212 v2

Recoveries

Running 16:10 [1] 2.76 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2

6 PM

Running 38:30 [2] 8.09 km (4:46 / km)
shoes: Karrimor Road 2

Running 6:17 [5] 1.6 km (3:56 / km) +180m 2:31 / km
shoes: Karrimor Road 2

Central
Ballengeich Road
4 reps (reduced)
1.33, 1.35, 1.35, 1.34
Lactate hit big time on the last one round the top bend.

Running 11:30 [1] 1.6 km (7:11 / km)
shoes: Karrimor Road 2

Jog back down

Running 19:03 [2] 3.57 km (5:20 / km)
shoes: Karrimor Road 2

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