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Training Log Archive: JoShepherd

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering5 3:56:22 17.58(13:26) 28.3(8:21) 606
  Running4 2:36:47 15.43(10:09) 24.84(6:19) 405
  Strength and Conditioning1 1:00:00
  Total8 7:33:09 33.02 53.14 1011
  [1-5]8 7:28:15

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

2 PM

Running 1:42:36 intensity: (31 @0) + (8 @1) + (1:36 @2) + (23:28 @3) + (1:16:37 @4) + (16 @5) 15.97 km (6:25 / km) +252m 5:57 / km
ahr:162 max:178

Long run. HR seems surprisingly high considering I was going at a really easy pace and didn't feel like it was that high at the time. Maybe something dodgy with the strap.

Saturday Oct 1, 2016 #

11 AM

Running warm up/down 27:16 intensity: (1:47 @0) + (2:11 @1) + (3:53 @2) + (8:16 @3) + (7:25 @4) + (3:44 @5) 4.07 km (6:42 / km) +116m 5:52 / km
ahr:153 max:182

Warm-up

Orienteering 46:25 intensity: (12 @0) + (12:12 @1) + (20:34 @2) + (13:14 @3) + (13 @4) 4.49 km (10:20 / km) +188m 8:33 / km
ahr:137 max:160

KM middle.
2 PM

Orienteering 20:00 [1] 2.28 km (8:47 / km) +130m 6:50 / km

Control collecting

Thursday Sep 29, 2016 #

6 PM

Running 8:41 [3] 1.49 km (5:51 / km) +25m 5:24 / km

Orienteering 35:30 [4] 5.25 km (6:46 / km) +71m 6:20 / km

25manna training from Høiås, mass start. Good run - first girl back and no technical errors to speak of really.

Wednesday Sep 28, 2016 #

7 PM

Orienteering 1:08:15 intensity: (25 @0) + (2:59 @1) + (17:22 @2) + (27:08 @3) + (20:21 @4) 7.97 km (8:34 / km) +146m 7:51 / km
ahr:151 max:174

Onsdagsnatt premier :)

Tuesday Sep 27, 2016 #

5 PM

Orienteering 1:06:12 intensity: (1:59 @0) + (13:22 @1) + (15:15 @2) + (13:57 @3) + (13:37 @4) + (8:02 @5) 8.31 km (7:58 / km) +72m 7:38 / km
ahr:149 max:193

25 manna test. Good run - not perfect technically but the best racing feeling I've had in the forest for a long time. Crazy the difference I felt between saturday's race at Euromeeting and today.

Monday Sep 26, 2016 #

Strength and Conditioning 1:00:00 [1]

7 AM

Running 18:14 [1] 3.31 km (5:30 / km) +13m 5:24 / km

To work (since I'd left my bike there during Euromeeting)

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