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Training Log Archive: Tompa

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running2 1:34:00 11.06(8:30) 17.8(5:17)
  Roller ski2 1:13:00 11.56(6:19) 18.6(3:55)
  Cycling to/from work1 35:00
  Orienteering1 24:12 3.17(7:38) 5.1(4:45)
  Intervals1 20:00 3.54(5:39) 5.7(3:31)
  Total5 4:06:12 29.33 47.2
  [1-5]4 3:31:12

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MoTuWeThFrSaSu

Saturday Oct 1, 2016 #

4 PM

Intervals (Roller ski) 20:00 [4] 5.7 km (3:31 / km)
shoes: Madshus Hyper C

Öland. 10x2 min arm intervals on the way down to the lighthouse and back. 2 min easy skiing between intervals.

Pace (wind in the face): 3:30, 3:22, 3:48, 3:47, 3:53, 4:00
Pace (wind in the back): 3:06, 3:21, 3:12, 3:13

Roller ski 43:00 [3] 10.9 km (3:57 / km)
shoes: Madshus Hyper C

Warm up, easy skiing between intervals and back to Grönhögen.

Friday Sep 30, 2016 #

4 PM

Running 58:30 [2] 10.8 km (5:25 / km)
shoes: Salomon Speedcross 3 (green)

Öland. Easy run to make sure the hamstring is ok. Sunny afternoon on Alvaret.

Thursday Sep 29, 2016 #

3 PM

Roller ski 30:00 [2] 7.7 km (3:54 / km)
shoes: Madshus Hyper C

Öland. 13+ m/s wind. Bad conditions for skiing. Gentle circulation for my hamstring. And a kind of mental training to fight the wind.

Wednesday Sep 28, 2016 #

4 PM

Orienteering 24:12 [4] 5.1 km (4:45 / km)
shoes: Salomon Speedcross 3 (green)

Öland. The first live test on my map making project. Made a middle/sprint course. Open and nice area, tried to keep up the speed. Went to the wrong cliff on nr7 and have to work a bit more on the map in vicinity of nr 5, 14/15 and 16.

Pulled my hamstring a bit at the end. No problem to continue the session but an immediate and unconfortable feeling. A bit sore after the session aswell.

http://www.stockholmcitycup.se/doma/show_map.php?u...

Running 35:30 [2] 7.0 km (5:04 / km)
shoes: Salomon Speedcross 3 (green)

To the start and back

Tuesday Sep 27, 2016 #

Cycling to/from work 35:00 [0]

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