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Training Log Archive: JoShepherd

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running7 5:53:20 30.74(11:30) 49.47(7:09) 827
  Orienteering4 5:35:51 18.81(17:51) 30.27(11:06) 554
  Strength and Conditioning1 30:00
  Total11 11:59:11 49.55 79.74 1380
  [1-5]10 11:19:21

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MoTuWeThFrSaSu

Sunday Nov 19 #

9 AM

Running 2:17:59 intensity: (8 @0) + (10:07 @1) + (55:46 @2) + (1:09:43 @3) + (2:08 @4) + (7 @5) 20.06 km (6:53 / km) +353m 6:19 / km
ahr:146 max:224

Skolleborgturen!
Did the 20km option this year to make sure the legs are fine for the WOC2019 training day on tuesday. Beautiful day with a thin layer of fresh snow overnight.

Saturday Nov 18 #

9 AM

Running 18:33 [1] 2.9 km (6:24 / km) +58m 5:49 / km
ahr:147

Orienteering 47:46 intensity: (21 @0) + (13 @1) + (16 @2) + (11:39 @3) + (30:36 @4) + (4:41 @5) 6.4 km (7:28 / km) +118m 6:50 / km
ahr:164 max:179

Running 12:42 intensity: (5:37 @1) + (5:20 @2) + (1:45 @3) 1.98 km (6:25 / km) +22m 6:04 / km
ahr:131 max:146

Friday Nov 17 #

5 PM

Running 1:02:21 intensity: (23 @0) + (42:33 @1) + (17:40 @2) + (1:45 @3) 8.56 km (7:17 / km) +154m 6:41 / km
ahr:125 max:157

Easy run

Thursday Nov 16 #

7 PM

Orienteering 1:39:19 intensity: (1:28 @0) + (1:05:15 @1) + (22:30 @2) + (9:56 @3) + (10 @4) 8.45 km (11:45 / km) +203m 10:29 / km
ahr:125 max:167

Høiås MD1, after much ice calamity on the road up to Høiås
http://doma.haldensk.no/show_map.php?user=JoShephe...
8 PM

Running 29:40 intensity: (11:55 @1) + (15:51 @2) + (1:54 @3) 4.82 km (6:10 / km) +12m 6:05 / km
ahr:131 max:155

Ran home from Høiås after training since the car was parked quite far away anyway due to the ice and it avoided me stressing about getting back for a certain time.

Wednesday Nov 15 #

7 PM

Running 1:10:17 intensity: (1:07 @0) + (44:47 @1) + (15:47 @2) + (6:58 @3) + (1:15 @4) + (23 @5) 7.88 km (8:55 / km) +184m 7:59 / km
ahr:126 max:178

Very easy run including 10 reps (not pushing) of Venås hoppbakken. Sore throat from yesterday morning feeling more or less better :)

Tuesday Nov 14 #

5 PM

Orienteering 1:46:45 intensity: (2:34 @0) + (1:07:37 @1) + (30:33 @2) + (6:01 @3) 8.85 km (12:04 / km) +131m 11:14 / km
ahr:126 max:155

Monday Nov 13 #

9 AM

Orienteering 1:22:01 intensity: (3:49 @0) + (54:57 @1) + (15:54 @2) + (5:18 @3) + (1:42 @4) + (21 @5) 6.57 km (12:29 / km) +102m 11:36 / km
ahr:123 max:204

Iddefjordfjella Korriplock without compass
http://doma.haldensk.no/show_map.php?user=JoShephe...
4 PM

Running 11:22 [3] 1.68 km (6:46 / km) +7m 6:38 / km

5 PM

Strength and Conditioning 30:00 [0]

Hamstring a bit tight so skipped quite a lot of exercises tonight and massaged/rolled my legs instead.
6 PM

Running 10:26 [3] 1.6 km (6:32 / km) +36m 5:52 / km

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