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Training Log Archive: Lexc

In the 7 days ending Aug 16, 2016:

activity	#	time	miles		km		+m
Orienteering	7	3:53:42	22.21	(10:31)	35.75	(6:32)	1020
Running	8	2:27:22	17.23	(8:33)	27.73	(5:19)	369
S & C	1	1:00:00
Cycling	1	25:00
Total	9	7:46:04	39.44		63.48		1389

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Tuesday Aug 16, 2016 #

6 PM

Running 25:14 [3] 5.24 km (4:49 / km) +140m 4:15 / km
shoes: Nike Zoom Structure 19 #black

Chilled knee test in høiåsmarka - felt good.
Pre-lunch.... The olympics is disrupting my sleeping pattern pretty bad!!

Spent the whole run thinking of the many many(........) reasons why Charlie Grice deserved the spot in the 1500m semi over Filip Ingebrigtsen to help Håkon through the pain ;)

C • Grice 4

Monday Aug 15, 2016 #

Note
(injured)

Still quite tender. So frustrating watching all the olympics and not being able to run today in the sun but ahh well. No chances to be taken. Hopefully be back tomorrow :)

S & C 1:00:00 [1]

Strength with Purko, Håkon and Knut.

Cycling 25:00 [1]

To and from Purko.

Sunday Aug 14, 2016 #

11 AM

Orienteering race 43:41 [5] 5.32 km (8:13 / km) +203m 6:54 / km
ahr:170 max:192 (injured) shoes: Icebug Zeal OLX

Middle distance WRE. Felt pretty rough like I'm about to be ill...

Technically alright but physically nice and slow. Not fussed, all good training!

Oslo has managed to kill me again - my knee is incredibly tender since hitting it off a rock. Jeg hater Oslo.

https://events.loggator.com/2016NHh21e

Running warm up/down 10:51 [2] 2.01 km (5:24 / km) +50m 4:48 / km
ahr:149 max:174 shoes: Icebug Zeal OLX

Running warm up/down 6:24 [2] 1.24 km (5:10 / km) +20m 4:47 / km
ahr:142 max:157 shoes: Icebug Zeal OLX

Saturday Aug 13, 2016 #

Note
(rest day)

Probably a good idea.

Friday Aug 12, 2016 #

11 AM

Running warm up/down 11:28 [2] 2.22 km (5:10 / km) +5m 5:06 / km
ahr:161 max:173 shoes: Nike Flyknit Racer

Orienteering intervals 13:53 [4] 3.68 km (3:46 / km) +106m 3:18 / km
ahr:141 max:167 shoes: Nike Flyknit Racer

Sprintervals

Running warm up/down 11:28 [2] 2.04 km (5:37 / km) +5m 5:33 / km
ahr:135 max:154 shoes: Nike Flyknit Racer

1 PM

Running warm up/down 5:04 [2] 1.0 km (5:04 / km) +3m 5:00 / km
ahr:117 max:139 shoes: Acceleritas5 RB9X

Orienteering 45:58 [3] 5.27 km (8:43 / km) +112m 7:53 / km
ahr:139 max:184 shoes: Acceleritas5 RB9X

Filthy area.

Running warm up/down 10:36 [2] 1.64 km (6:28 / km) +5m 6:22 / km
ahr:134 max:166 shoes: Acceleritas5 RB9X

Thursday Aug 11, 2016 #

11 AM

Running warm up/down 11:02 [2] 2.18 km (5:04 / km) +27m 4:46 / km
ahr:130 max:149 shoes: Icebug Zeal OLX

Orienteering 1:23:35 [3] 12.02 km (6:57 / km) +331m 6:07 / km
ahr:156 max:175 shoes: Icebug Zeal OLX

Nice chilled long session. Didn't push that hard at all just tried to focus on the navigation and not bonking! Was fun.

JWOC training 8: (long)
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 8:50 [2] 1.64 km (5:23 / km) +20m 5:05 / km
ahr:157 max:166 shoes: Icebug Zeal OLX

2 PM

Running warm up/down 5:29 [2] 1.0 km (5:29 / km) +10m 5:13 / km
ahr:141 max:146 shoes: Icebug Zeal OLX

Orienteering 9:01 [3] 1.14 km (7:55 / km) +9m 7:37 / km
ahr:141 max:152 shoes: Icebug Zeal OLX

Started plodding around the relay training that we ran a few days ago. Mucked up 1, felt awful and packed it in at #5. Probably for the best... Done a lot this week.

Wednesday Aug 10, 2016 #

10 AM

Running warm up/down 9:16 [2] 1.97 km (4:42 / km) +10m 4:35 / km
ahr:139 max:157 shoes: Nike Zoom Structure 19 #black

Orienteering intervals 23:41 [4] 5.36 km (4:25 / km) +133m 3:56 / km
ahr:156 max:180 shoes: Nike Zoom Structure 19 #black

SprintO intervals - feeling dead after yesterday......

JWOC training #6: (sprint)
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 8:38 [2] 1.44 km (6:00 / km) +9m 5:49 / km
ahr:139 max:177 shoes: Nike Zoom Structure 19 #black

5 PM

Running warm up/down 10:23 [2] 2.1 km (4:57 / km) +15m 4:46 / km
ahr:140 max:160 shoes: Nike Flyknit Racer

Orienteering 13:53 [4] 2.96 km (4:41 / km) +126m 3:52 / km
ahr:167 max:191 shoes: Nike Flyknit Racer

Fun training sprint race - pretty technical in sections but coped well. Cheeky slight MP to #16 where I punched the girls control on my way past....... (maybe ran 6m shorter than I should have). Time compared well with the boys:)

On the area next to JWOC.

JWOC training 7: (sprint race)
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 12:39 [2] 2.01 km (6:18 / km) +50m 5:36 / km
ahr:137 max:158 shoes: Nike Flyknit Racer

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