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Training Log Archive: PM

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  Running5 1:46:18 10.32(10:18) 16.6(6:24) 190
  Orienteering3 1:03:10 8.54(7:24) 13.74(4:36) 1611 /13c84%
  Weights1 45:00
  Total6 3:34:28 18.86 30.35 20611 /13c84%
  [1-5]6 3:28:21

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

9 AM

Running 32:24 [2] 4.14 km (7:49 / km) +178m 6:26 / km
shoes: Adidas Adizero

Easy run up Hiimmelberget with Rona for th views - beautiful ;-)

Saturday Jun 8, 2019 #

1 PM

Running 12:30 intensity: (4:03 @0) + (5:17 @1) + (1:41 @2) + (1:29 @3) 1.76 km (7:07 / km) +8m 6:58 / km
ahr:114 max:142

Orienteering 14:19 intensity: (12 @1) + (8 @2) + (2:15 @3) + (8:24 @4) + (3:20 @5) ** 2.78 km (5:09 / km) +11m 5:03 / km
ahr:159 max:168 spiked:11/13c shoes: Adidas Adizero

Sprint at Aarhus as part of the JWOC prep weekend. Pretty solid, with only a couple fo small time losses, but 3 sprints in 4 days is taking its toll.

Running 8:53 intensity: (22 @0) + (4:05 @1) + (4:13 @2) + (13 @3) 1.63 km (5:27 / km) +3m 5:24 / km
ahr:123 max:134

Thursday Jun 6, 2019 #

6 PM

Running warm up/down 7:06 [3] 1.08 km (6:35 / km)
shoes: Adidas Adizero

Orienteering 12:12 [3] ** 2.63 km (4:38 / km)
shoes: Adidas Adizero

LOG club training - Sprintervals around the University

Orienteering 14:10 [3] ** 2.98 km (4:45 / km)
shoes: Adidas Adizero

LOG club training - Sprintervals around the University

Wednesday Jun 5, 2019 #

6 PM

Running warm up/down 10:30 intensity: (1:08 @0) + (3:36 @1) + (4:54 @2) + (52 @3) 1.63 km (6:26 / km)
ahr:122 max:139 shoes: Adidas Adizero

Orienteering 7:45 intensity: (11 @0) + (4 @1) + (6 @2) + (21 @3) + (7:03 @4) ** 1.83 km (4:14 / km) +2m 4:12 / km
ahr:154 max:161 shoes: Adidas Adizero

HALO's Poacher in the Sprint format of 3 courses at Hemswell Cliff.

Orienteering 7:52 intensity: (12 @0) + (5 @1) + (6 @2) + (1:21 @3) + (4:50 @4) + (1:18 @5) ** 1.87 km (4:12 / km) +2m 4:11 / km
ahr:156 max:166 shoes: Adidas Adizero

HALO's Poacher in the Sprint format of 3 courses at Hemswell Cliff.

Orienteering 6:52 intensity: (11 @0) + (6 @1) + (6 @2) + (1:39 @3) + (4:35 @4) + (15 @5) ** 1.65 km (4:10 / km) +1m 4:09 / km
ahr:155 max:164 shoes: Adidas Adizero

HALO's Poacher in the Sprint format of 3 courses at Hemswell Cliff.

Tuesday Jun 4, 2019 #

4 PM

Weights 45:00 [2]

Warm up, then 8 exercises (3 sets of 10-15 reps), interspersed with core work, then warm down.

Monday Jun 3, 2019 #

5 PM

Running 34:55 [2] 6.36 km (5:29 / km) +2m 5:29 / km
shoes: Adidas Adizero

Easy around Sudbrooke

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