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Training Log Archive: JoShepherd

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running8 6:54:40 40.92(10:08) 65.86(6:18) 1138
  Orienteering3 2:22:38 11.7(12:12) 18.82(7:35) 256
  Cycling1 1:09:21 14.79(4:41) 23.81(2:55) 267
  Strength and Conditioning3 55:00
  Total12 11:21:39 67.41 108.49 1661
  [1-5]8 8:05:15

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Sunday Aug 20 #

11 AM

Running 1:49:18 intensity: (18:01 @0) + (1:16:37 @1) + (14:40 @2) 15.84 km (6:54 / km) +226m 6:26 / km
ahr:121 max:142

Saturday Aug 19 #

10 AM

Running 21:47 intensity: (8:57 @0) + (4:27 @1) + (4:17 @2) + (1:14 @3) + (2:15 @4) + (37 @5) 3.81 km (5:43 / km) +1m 5:43 / km
ahr:127 max:179

Orienteering 34:06 intensity: (3:15 @0) + (2:02 @1) + (1:42 @2) + (11:45 @3) + (15:22 @4) 6.43 km (5:18 / km) +36m 5:10 / km
ahr:151 max:171

Sprint intervals Halden sentrum part 1. Lacking a bit of flow and a couple of places where I was looking two far ahead and losing control of the more immediate decision points. Also kept checking for artificial fences when there weren't any! Good reminder of the things I need to focus on.

Running 18:17 intensity: (19 @0) + (23 @1) + (11:03 @2) + (6:32 @3) 2.82 km (6:30 / km) +130m 5:16 / km
ahr:141 max:152

5 PM

Running 20:03 intensity: (3:39 @0) + (14:05 @1) + (2:19 @2) 3.5 km (5:44 / km)
ahr:120 max:144

Orienteering 24:07 intensity: (2:31 @0) + (1:06 @1) + (1:17 @2) + (8:38 @3) + (10:35 @4) 4.33 km (5:34 / km) +96m 5:01 / km
ahr:151 max:169

Sprint intervals Halden sentrum part 2. Much better control and flow and pretty happy with all my route choices.

Running 22:26 intensity: (22 @0) + (1:19 @1) + (14:46 @2) + (5:59 @3) 3.78 km (5:56 / km) +134m 5:02 / km
ahr:140 max:150

Thursday Aug 17 #

8 AM

Running 51:25 intensity: (5:15 @0) + (13:46 @1) + (14:06 @2) + (3:00 @3) + (12:05 @4) + (3:13 @5) 8.43 km (6:06 / km) +110m 5:44 / km
ahr:141 max:180

5x venås loop with 2min recoveries
3:31, 3:24, 3:22, 3:16, 3:08
Seemed to go quite well :) Was a bit unsure how it would go when I started just 1hour after breakfast but it didn't seem to be a problem.
6 PM

Running 37:59 intensity: (16:58 @0) + (13:32 @1) + (3:43 @2) + (3:46 @3) 5.18 km (7:20 / km) +188m 6:12 / km
ahr:119 max:159

Tried to do a second intervals session (hills) but even on the first rep there was more walking than running! Decided not to continue, but it was fun to try :)

Wednesday Aug 16 #

7 AM

Strength and Conditioning 15:00 [0]

5 PM

Running 11:10 [1] 1.83 km (6:06 / km) +24m 5:44 / km

Orienteering 1:24:25 [3] 8.06 km (10:28 / km) +124m 9:43 / km

Akselås LD training. Trying to keep good map contact and knowing what to expect ahead. Went quite well on the whole and really enjoyed it.

Running 8:34 [1] 1.39 km (6:10 / km) +4m 6:05 / km

Tuesday Aug 15 #

6 AM

Running 33:20 intensity: (3:20 @0) + (11:30 @1) + (14:51 @2) + (2:07 @3) + (1:10 @4) + (22 @5) 5.25 km (6:21 / km) +111m 5:45 / km
ahr:131 max:141

5 PM

Running 1:20:21 intensity: (9:26 @0) + (19:19 @1) + (25:07 @2) + (8:06 @3) + (17:43 @4) + (40 @5) 14.03 km (5:44 / km) +211m 5:20 / km
ahr:137 max:171

Club intervals at Rødsparken: 2x5min(2min), 2x4min(2min), 4x1min(1min). Good session.

Monday Aug 14 #

7 AM

Strength and Conditioning 15:00 [0]

4 PM

Cycling 1:09:21 [0] 23.81 km (2:55 / km) +267m 2:45 / km

To Kruseter and back
5 PM

Strength and Conditioning 25:00 [0]

At Kruseter

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