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Training Log: Spongey

In the last 7 days:

activity # timemileskm+m
  Orienteering6 7:31:00 37.66(11:59) 60.6(7:27)
  Run8 3:43:00 29.58(7:32) 47.6(4:41)
  Total12 11:14:00 67.23(10:01) 108.2(6:14)
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2:45
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ThFrSaSuMoTuWe

Wednesday Mar 29 #

8 AM

Run 31:30 [2] 7.0 km (4:30 / km)

Tuesday Mar 28 #

8 AM

Run 32:30 [2] 7.0 km (4:39 / km)

8 PM

Run 1:20:00 [2] 18.0 km (4:27 / km)

Sunday Mar 26 #

10 AM

Orienteering (long race) 1:31:00 [3] 14.5 km (6:17 / km)

Tio relevant long race.

After some dodgey races recently I didn't push the running at all and just focused on the technique. It gave better results, and a very clean technical race. Now just need to learn to blend in a bit more speed without increasing the risk to much

Run (warm up and down) 20:00 [2] 4.0 km (5:00 / km)

Saturday Mar 25 #

10 AM

Orienteering 1:25:00 [2] 11.5 km (7:23 / km)

shadowing and some 1:15 tio practice
5 PM

Orienteering 40:00 [2] 5.6 km (7:09 / km)

steeper training so good slope work

Run 10:00 [1] 1.6 km (6:15 / km)

Friday Mar 24 #

Run (warm up and down) 10:00 [2] 2.0 km (5:00 / km)

10 AM

Orienteering 1:35:00 [1] 12.0 km (7:55 / km)

tio training very slow
7 PM

Orienteering (night relay) 1:00:00 [4] 5.0 km (12:00 / km)

tio mass start night training, some questionable o

Thursday Mar 23 #

9 AM

Run 25:00 [2] 5.0 km (5:00 / km)

7 PM

Run (warm up and down) 14:00 [2] 3.0 km (4:40 / km)

8 PM

Orienteering (night o) 1:20:00 [5] 12.0 km (6:40 / km)

Mass start night race in gothenburg

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1 day ago
smoothness of technique 4  
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