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Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Running5 7:37:50 32.52(14:05) 52.34(8:45) 2370
  Orienteering1 32:01 3.55(9:02) 5.71(5:37) 60
  Strength and Conditioning1 15:00
  Total6 8:24:51 36.07 58.04 2429
  [1-5]5 6:51:33
«
3:09
0:00
ThFrSaSuMoTuWe

Tuesday Sep 19 #

5 PM

Running 18:20 intensity: (42 @0) + (6:57 @1) + (6:00 @2) + (4:41 @3) 3.51 km (5:14 / km) +2m 5:13 / km
ahr:142

6 PM

Orienteering 32:01 intensity: (22 @0) + (7:25 @1) + (3:16 @2) + (4:29 @3) + (16:05 @4) + (24 @5) 5.71 km (5:37 / km) +60m 5:20 / km
ahr:151 max:176

Sprint intervals Halden sentrum 6*500m(2min). Good session.

Running 20:01 intensity: (16 @0) + (1:12 @1) + (7:40 @2) + (10:37 @3) + (16 @4) 3.42 km (5:51 / km) +133m 4:54 / km
ahr:144 max:161

Monday Sep 18 #

Strength and Conditioning 15:00 [0]

Sunday Sep 17 #

10 AM

Running 2:37:16 intensity: (38:19 @0) + (37:11 @1) + (1:00:15 @2) + (21:31 @3) 15.1 km (10:25 / km) +1018m 7:47 / km
ahr:127 max:157

Another great day - Astridnatten 1215m + Dalsnutten 1207m. Really nice descent through the forest & autumn colours. Would like to come back and orienteer in this area sometime.

Saturday Sep 16 #

1 PM

Running 3:09:04 intensity: (33:25 @0) + (35:55 @1) + (1:02:42 @2) + (57:02 @3) 18.91 km (10:00 / km) +1130m 7:42 / km
ahr:132 max:159

Great day with Eva - Troganatten 1288m and Jøronnatten 1275m.

Friday Sep 15 #

5 PM

Running 1:13:09 intensity: (5:14 @0) + (39:08 @1) + (26:03 @2) + (2:44 @3) 11.4 km (6:25 / km) +87m 6:11 / km
ahr:128 max:157

Easy run in Høiåsmarka

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