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Training Log Archive: Gswede

In the 7 days ending Apr 30:

activity # timemileskm+mload
  Orienteering5 5:26:40 30.29(10:47) 48.74(6:42) 117477c128.2
  Running4 2:50:00 21.5(7:54) 34.6(4:55) 42051.0
  Core O'Clock2 45:0013.5
  Total8 9:01:40 51.79 83.34 159477c192.7

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Sunday Apr 30 #

5 PM

Orienteering 1:09:59 [3] *** 10.78 km (6:30 / km) +250m 5:49 / km
14c

Very tired training in Göteborg post-Tiomila. I was thinking about something else on the way to 13 and started reading for 14. Legs were pretty destroyed so I cut it short. GPS also started quite late.

http://sprintseries.org/doma/show_map.php?user=gsw...

Saturday Apr 29 #

Event: 10Mila
 

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

10 PM

Orienteering 1:40:41 [4] **** 14.06 km (7:10 / km) +600m 5:54 / km
22c

Tiomila

Not terribly fast, but that's what happens when you have to run alone. I was quite happy to be there at any rate. Beautiful night-o!

http://sprintseries.org/doma/show_map.php?user=gsw...

Friday Apr 28 #

Orienteering 42:09 [3] **** 6.5 km (6:29 / km)
10c

Final night-o training. No map from this :(

Thursday Apr 27 #

Orienteering 42:44 [3] **** 7.5 km (5:42 / km)
13c

Same map as yesterday, but this time at night and cutting it short.

Running 30:00 [3] 6.0 km (5:00 / km)

Easy jog with Ståle.

Core O'Clock 15:00 [3]

80 pushups, 10pedestal, 5 minute plank,

Wednesday Apr 26 #

6 PM

Orienteering 1:11:07 [3] **** 9.91 km (7:11 / km) +324m 6:10 / km
18c

Tuesday Apr 25 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +120m 4:46 / km

With Antonio including 5x1-minute pickups interspaced with 1 minute at moderate pace.

Core O'Clock 30:00 [3]

120 pushups, 20xpedestal, 10 minute plank, 20 burpees, 20 pullups.

Monday Apr 24 #

Running 1:00:00 [3] 13.6 km (4:25 / km) +300m 3:58 / km

8k easy with Antonio followed by 5x30-second hills and 5x35-second hills with the last five seconds on flat ground.

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