Training Log Archive: LexcIn the 7 days ending Aug 9, 2016:
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Tuesday Aug 9, 2016 #
Running warm up/down 12:25 [2] 2.09 km (5:56 / km) +15m 5:44 / km
ahr:127 max:162 shoes: Icebug Zeal OLX
Orienteering 1:41:25 [4] 13.32 km (7:37 / km) +399m 6:37 / km
ahr:157 max:184 shoes: Icebug Zeal OLX
Running warm up/down 5:42 [2] 1.09 km (5:14 / km)
ahr:154 max:163 shoes: Icebug Zeal OLX
Monday Aug 8, 2016 #
Note
http://doma.haldensk.no/show_map.php?user=lexc&...
JWOC training #2: (middle)
http://doma.haldensk.no/show_map.php?user=lexc&...
JWOC training #3: (mass start)
http://doma.haldensk.no/show_map.php?user=lexc&...
JWOC training #4: (free)
http://doma.haldensk.no/show_map.php?user=lexc&...
Running warm up/down 8:53 [2] 1.57 km (5:39 / km) +10m 5:29 / km
ahr:160 max:178 shoes: Icebug Zeal OLX
Orienteering 43:19 [4] 6.32 km (6:51 / km) +142m 6:10 / km
ahr:177 max:193 shoes: Icebug Zeal OLX
Running warm up/down 9:54 [2] 1.65 km (6:00 / km) +10m 5:49 / km
ahr:146 max:167 shoes: Icebug Zeal OLX
Running warm up/down 5:43 [2] 1.1 km (5:12 / km) +8m 5:01 / km
ahr:148 max:166 shoes: Icebug Zeal OLX
Orienteering 35:44 [3] 4.22 km (8:28 / km) +85m 7:42 / km
ahr:158 max:177 shoes: Icebug Zeal OLX
Running warm up/down 5:41 [2] 1.11 km (5:07 / km) +8m 4:57 / km
ahr:152 max:167 shoes: Icebug Zeal OLX
Sunday Aug 7, 2016 #
Running warm up/down 10:24 [2] 1.94 km (5:22 / km) +30m 4:59 / km
ahr:141 max:167 shoes: Acceleritas5 RB9X
Orienteering 54:24 [3] 6.47 km (8:24 / km) +250m 7:03 / km
ahr:170 max:192 shoes: Acceleritas5 RB9X
Running warm up/down 42 [2] 0.15 km (4:40 / km) +2m 4:22 / km
ahr:165 max:174 shoes: Acceleritas5 RB9X
Running warm up/down 8:01 [2] 1.37 km (5:51 / km) +12m 5:36 / km
ahr:142 max:149 shoes: Icebug Acceleritas4 RB9X
Orienteering 49:17 [3] 4.96 km (9:56 / km) +156m 8:35 / km
ahr:159 max:188 shoes: Icebug Acceleritas4 RB9X
Running warm up/down 6:39 [2] 1.29 km (5:09 / km) +12m 4:56 / km
ahr:149 max:167 shoes: Icebug Acceleritas4 RB9X
Saturday Aug 6, 2016 #
Running warm up/down 9:30 [2] 2.02 km (4:42 / km) +15m 4:32 / km
ahr:134 max:165 shoes: Nike Zoom Structure 19 #black
Running race 9:15 [5] 3.13 km (2:57 / km)
ahr:162 max:209 shoes: Nike Flyknit Racer
Freddie paced me around the first and last km's. Wanted to hit 9:15 so today was a success! Not sure I could have ran much faster anyway...
Starting to wake my legs up after a year of feeling and being a slow punter. Hope to be hitting decent times by JEC.
Running warm up/down 17:41 [2] 3.54 km (5:00 / km)
ahr:165 max:178 shoes: Nike Flyknit Racer
Thursday Aug 4, 2016 #
Running intervals 43:12 [4] 8.6 km (5:01 / km) +100m 4:45 / km
ahr:144 max:197 shoes: Nike Zoom Structure 19 #black
WU
30s
1min
2min
3min
--**5minrecovery**--
3min
2min
1min
30s
WD
It was along a small track with quite substantial hills along it. That definitely made things more interesting... We were pretty much together the whole of the first set - second set I started tiring on the 3,2min reps and finishing about 10m behind but then I was back up with/slightly ahead on the minute rep and crushed him by like 10m on the 30s ;).
Wednesday Aug 3, 2016 #
Running 27:50 [3] 6.13 km (4:32 / km) +106m 4:11 / km
ahr:150 max:174 shoes: Nike Zoom Structure 19 #black