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Training Log Archive: Lexc

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
Orienteering	4	4:02:21	18.1	(13:23)	29.13	(8:19)	470
Cycling	4	1:33:12
Running	3	1:18:42	9.7	(8:07)	15.61	(5:02)	60
S & C	1	30:00
Total	8	7:24:15	27.8		44.74		530

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Sunday Nov 15, 2015 #

Cycling 20:25 [3]

To Høiås

Orienteering 42:49 [3] 6.11 km (7:00 / km) +120m 6:23 / km
shoes: VJ Bold

Jog out to the start then three short (1.3km, 1.62km, 1.47km) O loops.

Technical plan: as clean as possible, not bothered about pace.
Achieved?: Yep.

Some very small misses not exceeding 20s and mostly being about 10s meant that I think I lost 50s tops. That's alright - Happy :)

Maybe lost a little more... Still happy though.

Cycling 12:47 [3]

Cycle back.
Mostly downhill.
Lovely day.
Good session.

Saturday Nov 14, 2015 #

Orienteering 1:20:00 [3] 10.0 km (8:00 / km) +150m 7:27 / km
shoes: VJ Bold

O night cup race (from maybe last week?) reran in the day.

Made quite a few mistakes such as my bearings being bad and lost concentration at the end of the course but had some pretty fun and technically good sections in the middle. Just need to make that happen for the rest of the course! No controls out so a little difficult at times to know exactly where I was...

Note

Garmin has died. Damn. (as has my compass..)

(And my shoes also...) rapidly running outta gear.

Cycling 20:00 [3]

To the area n back

11 PM

Note

MY WATCH IS ALIVE AGAIN!!!!!!!! :D

Friday Nov 13, 2015 #

Cycling 20:00 [3]

Work and back
Very wet

Note
(rest day)

Keeping it easy this week.

Thursday Nov 12, 2015 #

S & C 30:00 [3]

Did some strength

Orienteering 1:12:27 [3] 6.4 km (11:19 / km) +130m 10:17 / km
shoes: VJ Bold

Did some night training..
Made some mistakes, did some bits well.

C • Mysterious 3

Cycling 20:00 [3]

Work and back

Wednesday Nov 11, 2015 #

10 AM

Running 30:13 [3] 5.37 km (5:38 / km)
shoes: Nike Lunarglide 5

Easy morning with Håkon S
Easy week I think - will cut tonight's training short

7 PM

Orienteering 47:05 [3] 6.62 km (7:07 / km) +70m 6:45 / km
shoes: VJ Bold

Wednesday night relay practice training.
Mass start.

Took the first cut off, ran with a very fast Norwegian.

Good fun! (though I went to the wrong gaffle once or twice...)

Tuesday Nov 10, 2015 #

Running intervals 20:06 [4] 4.94 km (4:04 / km) +60m 3:50 / km
shoes: VJ Bold

Intervals with Halden. Managed to make a fool of myself tonight.

Started at a good pace, held it, held it, dropped of the pace, outta the session. Was meant to be 7x5min loop but I planned on doing 5. When I dropped out I had done 3.5.

My starting pace was good for a normal week but for a post jættermilen week? I wasn't feeling it at all.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: VJ Bold

C • Don't think that is making ... 5

Monday Nov 9, 2015 #

Running 23:23 [3] 4.3 km (5:26 / km)
shoes: Nike Lunarglide 5

Recovery run with Karl

Uurgh

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