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Training Log: marcitailor

In the last 7 days:

activity # timemileskm+m
  Running4 2:30:05 20.88(7:11) 33.61(4:28)
  Warm up5 2:28:00 7.15 11.5
  TRX1 1:00:00 6.21(9:39) 10.0(6:00)
  Orienteering3 46:09 6.4(7:13) 10.3(4:29) 12517 /71c23%
  Cool down/stretching3 45:00 2.49 4.0
  Excercises1 38:25 2.36(16:16) 3.8(10:07)
  Total8 8:07:39 45.49 73.21 12517 /71c23%
averages - sleep:7.5
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Thursday Sep 20 #

6 AM

Running long 36:00 [1] 8.3 km (4:20 / km)
slept:7.8 shoes: Asics Gel FuzeX

Chatty with Bali. Starting to enjoy these morning rides :)
5 PM

TRX 1:00:00 [3] 10.0 km (6:00 / km)
ahr:119 max:162 shoes: Asics Gel FuzeX

Wednesday Sep 19 #

4 PM

Running long 39:05 [1] 9.06 km (4:19 / km)
slept:7.8 shoes: Asics Gel FuzeX

Some fartlek with Andris (4x3' [2min])

Warm up warm up/down 15:00 [1]

Excercises 38:25 [2] 3.8 km (10:07 / km)
ahr:146 max:187 shoes: Asics Gel FuzeX

Laufschule and 8x100 around the circuit.

Tuesday Sep 18 #

4 PM

Warm up warm up/down 48:00 [1] 5.5 km (8:44 / km)
ahr:148 max:155 slept:8.0 shoes: Asics Gel FuzeX

Running intervals 25:00 [5] 5.4 km (4:38 / km)
ahr:157 max:181 shoes: Asics Gel FuzeX

5x1000 to 3.05 with 2min rests. Was a lot harder than last time, of course, rests were minus 3 minutes than then. Had to fight from the 3rd one really hard. Last two in spikes, easier way :) Times: 3.06.6;3.05.3;3.05.5;3.03.1;3.03.7

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

Monday Sep 17 #

4 PM

Running long 50:00 [1] 10.85 km (4:36 / km)
shoes: Asics Gel FuzeX

Stomach probs :(

Cool down/stretching warm up/down 15:00 [1]

Sunday Sep 16 #

10 AM

Warm up warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: VJ iRock 2

Orienteering race (Sprint Relay Champs) 15:08 [5] *** 3.6 km (4:12 / km) +40m 3:59 / km
ahr:160 max:185 spiked:6/24c slept:6.5 shoes: VJ iRock 2

Finally, a course fitting me. The job was to do it well which was left uncompleted as I've made a few 5-10s mistakes all the way. Not glad to admit, but I could've run a 45s faster. At least the team made it to the win!

Saturday Sep 15 #

10 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Asics Gel FuzeX

Orienteering race 13:58 [3] * 3.5 km (3:59 / km)
ahr:144 max:183 spiked:1/23c shoes: Asics Gel FuzeX

Really good, had to back off myself after the first 8 ctrls.

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)

5 PM

Warm up warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: VJ iRock 2

Orienteering race 17:03 [2] ***** 3.2 km (5:20 / km) +85m 4:42 / km
ahr:121 max:141 spiked:10/24c shoes: VJ iRock 2

Sprint Champs final. Not the best to talk about. Course deleted all my speed advantage compared to the others and I was really frustrated about it all the way through so could't focus on my task. Which was really hard, reading the little inches of the map whilst all the starters are there within two streets lengths and everyone's climbing at each other.

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