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Training Log Archive: faywalsh

In the 7 days ending Feb 11:

activity # timemileskm+m
  Orienteering2 2:36:47 12.51(12:32) 20.13(7:47) 188
  Running3 2:00:48 12.86(9:24) 20.7(5:50) 211
  Cross training 2 1:40:02
  Strength and Conditioning2 1:25:00
  Flexibility1 30:00
  Total9 8:12:37 25.37 40.83 399
  [1-5]8 7:42:37

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MoTuWeThFrSaSu

Sunday Feb 11 #

8 AM

Running long 1:18:10 [3] 13.01 km (6:00 / km) +152m 5:41 / km
ahr:131

Nice morning long run out to Ulleråker, across to KG and home. Very quiet morning, only saw a few people. Now off for brunch ;)

Saturday Feb 10 #

10 AM

Running 7:30 [2] 1.35 km (5:34 / km) +7m 5:26 / km
ahr:131 max:142

Warm up

Orienteering 1:06:10 [3] 7.41 km (8:56 / km) +59m 8:35 / km
ahr:145 max:178

Vedyxa O intervals. Started off ok, although got confused with the felled areas around 3 (also saw 2 hunters here). Compass was off to 10 and ended up running around the field edge where I saw hunter #3 and his dog. Going well until going to 15 which was a long leg through green. Made a 180' error and didn't know where I was for a while (also saw the deer/moose being hunted at this point!)
I skipped the last interval and jogged back to the start.

Running 4:20 [2] 0.71 km (6:08 / km) +6m 5:53 / km
ahr:149 max:165

4 PM

Flexibility (Yoga) 30:00 [0]

Friday Feb 9 #

9 AM

Running 30:48 [3] 5.63 km (5:28 / km) +46m 5:15 / km
ahr:141 max:155

Flogstaleden ankle tester - it felt fine running on the flat but have stocked up on 'sporttejp' for next week. Very sunny, blue skies and only -2'C!

Thursday Feb 8 #

4 PM

Strength and Conditioning 45:00 [1]

Rolling, warm up
Core circuit
OH squats
Deadlifts 3 x 8 @ 40kg
TRX rows, lunges
Stretching
5 PM

Cross training (Spinning) 1:00:00 [3]
ahr:115 max:174

Spindistans class in the gym - varying tempo/resistance. Hard work!

Wednesday Feb 7 #

3 PM

Cross training (Spinning) 40:02 [3]
ahr:107 max:145

10min warm up, 20min effort, 10min cool down
Found it hard to keep HR up!

Tuesday Feb 6 #

6 PM

Orienteering 1:30:37 [3] 12.72 km (7:07 / km) +130m 6:47 / km
ahr:150 max:195

Tisdagbana F2 - managed to twist my ankle right outside KG (ice under snow is the worst!). Didn't think it was too bad but has swollen up a bit now. Will have a few days off running as want to be fine for Portugal (9 days!) :)

Monday Feb 5 #

6 PM

Strength and Conditioning 40:00 [1]

Rockgympa, took a while to warm up after the -10'C cycle there straight from uni

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