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Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Orienteering2 3:08:46 9.58(19:42) 15.42(12:15) 233
  Running3 2:11:24 12.64(10:24) 20.34(6:28) 307
  Strength and Conditioning1 30:00
  Total6 5:50:10 22.22 35.76 540
  [1-5]5 5:13:19
«
2:13
0:00
SuMoTuWeThFrSa

Tuesday Nov 14 #

5 PM

Orienteering 1:46:45 intensity: (2:34 @0) + (1:07:37 @1) + (30:33 @2) + (6:01 @3) 8.85 km (12:04 / km) +131m 11:14 / km
ahr:126 max:155

Monday Nov 13 #

9 AM

Orienteering 1:22:01 intensity: (3:49 @0) + (54:57 @1) + (15:54 @2) + (5:18 @3) + (1:42 @4) + (21 @5) 6.57 km (12:29 / km) +102m 11:36 / km
ahr:123 max:204

Iddefjordfjella Korriplock without compass
http://doma.haldensk.no/show_map.php?user=JoShephe...
4 PM

Running 11:22 [3] 1.68 km (6:46 / km) +7m 6:38 / km

5 PM

Strength and Conditioning 30:00 [0]

Hamstring a bit tight so skipped quite a lot of exercises tonight and massaged/rolled my legs instead.
6 PM

Running 10:26 [3] 1.6 km (6:32 / km) +36m 5:52 / km

Sunday Nov 12 #

9 AM

Running 1:49:36 intensity: (28 @0) + (14:57 @1) + (1:08:56 @2) + (23:17 @3) + (1:58 @4) 17.06 km (6:25 / km) +264m 5:58 / km
ahr:138 max:172

Long run at Skårefjell with Eva, Fredrik and Bjørn. Such a nice day.

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