Training Log Archive: redriderIn the 7 days ending Jul 30, 2017:
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Sunday Jul 30, 2017 #
Trail running 1:01:00 [2] 9.1 km (6:42 / km) +158m 6:10 / km
Nice and easy landscape run in Havstenssund with Sami, Elisa, and David. Beautiful weather and amazing views! After the run dipp in the sea and delicious fish soup for lunch :)
Saturday Jul 29, 2017 #
Orienteering 1:20:00 [2] 9.1 km (8:47 / km) +270m 7:39 / km
WOC middle distance course from 2016 in Tanum. Tough but beautiful.
Friday Jul 28, 2017 #
Trail running tempo 58:00 [3] 10.3 km (5:38 / km) +116m 5:20 / km
Milspåret brisk 49:55. Some horses on the way so had to slow down and go around a bit a few times. Otherwise tried to keep a decent tempo. Third best time.
Thursday Jul 27, 2017 #
Running intervals 1:11:00 [4] 15.0 km (4:44 / km)
3x3000m+1000m tempo intervals with 400m jog recoveries. 3k intervals at 4:05-4:15 pace, 1000m at 3:48. Splits 12:45, 12:40, 12:26, 3:48. Not yet fully recovered from last week. First interval very easy but last 3k felt awful. Also warm weather and hard wind.
Wednesday Jul 26, 2017 #
Trail running 50:00 [2] 9.1 km (5:30 / km) +94m 5:13 / km
Easy run incl. 5x100m strides
Tuesday Jul 25, 2017 #
Trail running 26:00 [1] 4.2 km (6:11 / km) +56m 5:48 / km
Very easy recovery run. Legs in surprisingly good shape, only calves a bit tight.
Strength 5:00 [1]
Monday Jul 24, 2017 #
Note
(rest day)
Travel home