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Training Log: Ezra

In the last 7 days:

activity # timemileskm+m
  Running5 5:51:46 46.6(7:33) 75.0(4:41) 830
  Orienteering1 1:03:47 4.97(12:50) 8.0(7:58) 400
  Strength2 1:00:00
  Cycling1 1:00:00
  Total8 8:55:33 51.57 83.0 1230
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ThFrSaSuMoTuWe

Wednesday Dec 7 #

9 AM

Strength 30:00 [3]

7 PM

Running 57:01 [3] 12.0 km (4:45 / km) +170m 4:26 / km

Sluggish.

Tuesday Dec 6 #

Running 1:15:02 [3] 16.3 km (4:36 / km) +320m 4:12 / km

Left my gloves in my wetbag like a rookie so strapped myself to the mill for this one. Found a hills program with some nice shots of running trails on the screen which was interesting and depressing in it's own way.

Monday Dec 5 #

Running 1:00:56 [3] 13.0 km (4:41 / km) +130m 4:28 / km

Mølleløp

Strength 30:00 [3]

Sunday Dec 4 #

Orienteering 1:03:47 [3] 8.0 km (7:58 / km) +400m 6:23 / km

Rough terrain and poor nav, bit of a grind.

Saturday Dec 3 #

Running long 1:47:07 [3] 21.1 km (5:05 / km) +210m 4:50 / km

Officially too snowy for the norwegians to head up to liåsen, so took a nice loop down south then back along the river. Beaut session, although I've realised I'm pretty easily pleased when there's snow out.

Friday Dec 2 #

Running warm up/down 27:50 [3] 5.0 km (5:34 / km)

Running intervals 23:50 [3] 7.6 km (3:08 / km)

6*1k in 3:14, 15, 14, 14, 14, 09 on 5 mins, then 4*400 in 65, 68, 68, 68 with 60 recovery. Felt flat but comfortable on the k's but then tried to push the 400s and didn't get much from the legs, probably not helped by overcooking the first. Still, good to be back on the tartan.

Thursday Dec 1 #

Cycling 1:00:00 [3]

10 wu, 40*30 sec on, 30 cruise, 10 wd. Boy oh boy. Wobbly walk home.
284W, 102rpm averages.

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