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Training Log Archive: Lexc

In the 7 days ending Feb 26, 2017:

activity	#	time	miles		km		+m
Orienteering	8	8:24:01	52.19	(9:39)	83.99	(6:00)	629
Running	2	1:33:41	10.51	(8:55)	16.91	(5:32)	143
Gym	1	1:00:00
Total	10	10:57:42	62.7		100.9		772
[1-5]	9	9:57:42

2:13

0:00

» now

Saturday Feb 25, 2017 #

10 AM

Running warm up/down 13:27 [2] 2.1 km (6:24 / km) +3m 6:22 / km
ahr:138 max:158 shoes: Icebug Acceleritas4 RB9X

WUP

Orienteering tempo 16:35 [4] 3.66 km (4:32 / km) +24m 4:23 / km
ahr:167 max:189 shoes: Icebug Acceleritas4 RB9X

tour champs - fun but either running perfectly or awfully!

Running warm up/down 18:09 [2] 3.33 km (5:27 / km) +30m 5:13 / km
ahr:148 max:162 shoes: inov8 mudclaws 300

WDN along the beach

6 PM

Orienteering 1:25:19 [3] 12.6 km (6:46 / km) +57m 6:37 / km
ahr:140 max:174 shoes: inov8 mudclaws 300

Last session of the camp - star course. Started alright then the bonk started, intensity dropped and o skills out the window. Nailed the last control though so still a win. It's been a good week.

Friday Feb 24, 2017 #

7 PM

Orienteering 1:17:07 [4] 12.66 km (6:05 / km) +57m 5:57 / km
ahr:154 max:188 shoes: inov8 mudclaws 300

Thierry N course x2 - sexy.

Attempt 1: 36mins or so lol
-map: http://doma.haldensk.no/show_map.php?user=lexc&...

Attempt 2: 21:01
-map: http://doma.haldensk.no/show_map.php?user=lexc&...

Plenty of room for improvement - both at night, first one with controls, second one, nothing.

18:15 if you combine my best legs from the two courses.

Thursday Feb 23, 2017 #

11 AM

Orienteering race 40:54 [4] 7.74 km (5:17 / km) +126m 4:53 / km
ahr:160 max:193 shoes: Nike Vomero 10

Dirty little Spanish sprint - good fun but a bit scrappy.
http://doma.haldensk.no/show_map.php?user=lexc&...

3 PM

Orienteering intervals 54:42 [4] 10.8 km (5:04 / km) +139m 4:46 / km
ahr:156 max:192 shoes: inov8 mudclaws 300

Tough O intervals with the guys - starting to bonk... Getting a bit tired. Easy day tomorrow. Was well decent though!!
http://doma.haldensk.no/show_map.php?user=lexc&...

Wednesday Feb 22, 2017 #

1 PM

Orienteering 2:00:18 [3] 18.72 km (6:26 / km) +106m 6:15 / km
ahr:144 max:172 shoes: inov8 mudclaws 300

100c course - so dirty xox
http://doma.haldensk.no/show_map.php?user=lexc&...

C • Course 2

Tuesday Feb 21, 2017 #

11 AM

Running warm up/down 22:54 [2] 3.16 km (7:15 / km) +20m 7:01 / km
ahr:118 max:137 shoes: Nike Vomero 10

WUP and drills

Running intervals 23:00 [4] 5.5 km (4:11 / km) +70m 3:56 / km
ahr:160 max:201 shoes: Nike Vomero 10

12 x (1min on, 1min off)
Dirty session with the boys <3
Started quite hard and Seb Coe punished me after that!!
So fun.

C • Picture 2

Running warm up/down 16:11 [2] 2.82 km (5:44 / km) +20m 5:33 / km
ahr:158 max:178 shoes: Nike Vomero 10

WDN

5 PM

Orienteering 51:24 [3] 9.06 km (5:40 / km) +61m 5:29 / km
ahr:158 max:178 shoes: inov8 mudclaws 300

Very enjoyable evening session - technically quite decent!
http://doma.haldensk.no/show_map.php?user=lexc&...

Monday Feb 20, 2017 #

4 PM

Orienteering 57:42 [3] 8.75 km (6:36 / km) +59m 6:23 / km
ahr:139 max:167 shoes: inov8 mudclaws 300

Lovely lovely terrain. Vamos a la playa!

5 PM

Gym 1:00:00 [0]

Standard Steve sesh with felly at the gym.

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