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Training Log Archive: Tompa

In the 7 days ending Mar 31:

activity # timemileskm+m
  Orienteering3 3:14:55 16.16(12:04) 26.0(7:30)
  Orienteering Night2 1:45:00 7.95(13:12) 12.8(8:12)
  Running3 1:01:00 5.9(10:20) 9.5(6:25)
  Strenght & Conditioning1 14:00
  Total7 6:14:55 30.01 48.3

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Sunday Mar 31 #

10 AM

Orienteering 1:15:10 [4] 11.8 km (6:22 / km)
shoes: Salomon Spikecross 3 (2017)

Tiomila camp #6, Skogsfalken long, Svängsta, H21. A lot of running, legs tired after the weekend. The course felt quite easy thanks to good visibility (no leaves). Hesitated at no12 and lost a minute at no13 (turned out it was 2.5 min according to winsplits..). Race was better than expected but it feels like I was a bit behind when it comes to running speed. Hopefully it just the training this weekend taking its toll.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon Spikecross 3 (2017)

Saturday Mar 30 #

10 AM

Orienteering 52:00 [2] 4.6 km (11:18 / km)
shoes: Salomon Spikecross 3 (2017)

Tiomila camp #3, orienteering course at Ronneby OK club house. Hanging controls. Got a good flow and managed to keep up the speed a bit. Useful to be very concentrated in the control area.

Orienteering 23:30 [3] 3.5 km (6:43 / km)
shoes: Salomon Spikecross 3 (2017)

The last third of the course. Very good flow, fun. Some parts of the area are open and very nice.
5 PM

Orienteering 44:15 [3] 6.1 km (7:15 / km)
shoes: Salomon Spikecross 3 (2017)

Tiomila camp #4, middle distance at Järnavik, close to the sea. Not so tiomila relevant terrain but stunning; very beautiful area and very technical. Did well, orienteering pretty much spot on. Increased my speed towards the end.
9 PM

Orienteering Night 35:00 [2] 4.6 km (7:37 / km)
shoes: Salomon Spikecross 3 (2017)

Tiomila camp #5, night orienteering at Ronneby OK club house. Easy run, "orange" course, tried to work on the take-aways from yesterday.

Friday Mar 29 #

12 PM

Running 28:00 [3] 3.9 km (7:11 / km)
shoes: Salomon Speedcross 4 (Black)

Tiomila camp #1, easy run close to the restaurant in Tindered. Terrain, turned out it wasn’t so easy due to a lot of ups and downs. Beatiful area though.
7 PM

Orienteering Night 1:10:00 [2] 8.2 km (8:32 / km)
shoes: Salomon Spikecross 3 (2017)

Tiomila camp #2, night orienteering at Ronneby OK club house. Spent time on trying to get a feeling for the terrain in dark. Green areas, sticks/trees on the ground holds me down a lot. Hard to get a grip on how the rocks are mapped. Did quite well tecnically, but ran easy. Cut it short after 60 min, started to feel some soreness in r hamstring.

Tuesday Mar 26 #

9 PM

Running 23:00 [1] 4.1 km (5:37 / km)
shoes: Salomon Speedcross 4 (Black)

Very easy to the outdoor gym in at Kärrtorps IP and back. R hamstring not perfect but ok.

Strenght & Conditioning 14:00 [3]

Outdoor gym

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