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Training Log Archive: coach

In the 7 days ending Jul 23, 2016:

activity # timemileskm+m
  trail running4 4:01:32 21.3(11:20) 34.29(7:03) 64820c
  paved running3 2:30:30 12.11(12:26) 19.48(7:43) 16334c
  orienteering1 55:30 3.64(15:15) 5.86(9:28) 84
  Total8 7:27:32 37.05(12:05) 59.63(7:30) 89554c
averages - sleep:4.5

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Saturday Jul 23, 2016 #

11 AM

trail running 22:20 [2] 2.13 mi (10:29 / mi) +47m 9:49 / mi
ahr:109 max:172 shoes: Saucony Kinvara TR

With Hill and Sam to find they way to the bus for tomorrow.

Friday Jul 22, 2016 #

10 AM

paved running warm up/down 14:36 [2] 1.18 mi (12:23 / mi) +23m 11:41 / mi
ahr:102 max:142 shoes: Saucony Kinvara TR

paved running (Sprint) 33:20 [3] *** 2.86 mi (11:39 / mi) +29m 11:18 / mi
ahr:112 max:126 22c shoes: Saucony Kinvara TR

Sprint training in Uppsala, Savja with Jude Sam and Hill.
Running easy.

paved running warm up/down 22:04 [2] ** 1.67 mi (13:14 / mi) +5m 13:07 / mi
ahr:100 max:119 12c shoes: Saucony Kinvara TR

Thursday Jul 21, 2016 #

10 AM

trail running intervals 1:16:03 [3] 6.62 mi (11:29 / mi) +127m 10:50 / mi
ahr:100 max:144 shoes: Saucony Kinvara TR

Into stadskaggen with Jude and Hill and Sam. 5x30second intervals with Jude, then to the track to run the last 400 with, well behind, Hill and Sam. Back home the long way.

Wednesday Jul 20, 2016 #

7 AM

paved running 10:46 [2] 0.86 mi (12:31 / mi) +21m 11:38 / mi
ahr:93 max:109 slept:8.0 shoes: Icebug Celeritas

Run to the start of yesterday's sprint in Norrtaljia.

paved running (Sprint race ) 16:24 [3] 1.69 mi (9:42 / mi)
ahr:121 max:135 shoes: Icebug Celeritas

Run of yesterdays sprint o the D21 course. Got hit with one trap. Several locals commented on our the fact we were "orienteering training".
11 AM

orienteering race 55:30 [2] 3.64 mi (15:15 / mi) +84m 14:14 / mi
ahr:122 max:146 shoes: Icebug Celeritas

Ran H45 in a forest sprint/ middle race in . Slow woods with large rock underfoot in places, and mapping standards which would leave the USA crowd in a hue and cry over the "unmapped" rocks, cliffs and open areas. Some controls on the trails, others fairly hidden in the woods.
I'll blame it on jet lag, but I have to get into Scandi O mode.

Tuesday Jul 19, 2016 #

9 AM

trail running 1:15:18 [3] 6.34 mi (11:53 / mi) +98m 11:20 / mi
ahr:104 max:141 slept:1.0 shoes: Saucony Kinvara TR

With Jude, Sam and Hill, then with Hill and back on my own. The lovely trails of Nasten.

Monday Jul 18, 2016 #

8 AM

paved running 53:20 [1] 3.85 mi (13:51 / mi) +85m 12:58 / mi
ahr:99 max:147 shoes: Saucony Kinvara TR

My HR , then Jude's HR

Sunday Jul 17, 2016 #

Event: Forest-X
 
10 AM

trail running race 58:30 [5] 5.58 mi (10:28 / mi) +373m 8:40 / mi
ahr:138 max:152 20c shoes: Salamon SpeedCross 3

trail running warm up/down 9:21 [1] 0.63 mi (14:50 / mi) +3m 14:37 / mi
shoes: Salamon SpeedCross 3

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