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Training Log Archive: Ezra

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running3 2:38:49 22.8(6:58) 36.7(4:20) 350
  Trail Running2 2:28:46 14.29(10:25) 23.0(6:28) 360
  Orienteering1 45:00 3.73(12:04) 6.0(7:30)
  Strength1 10:00
  Total6 6:02:35 40.82 65.7 710

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

Orienteering 45:00 [3] 6.0 km (7:30 / km)

Saturday Oct 15, 2016 #

10 AM

Trail Running long 1:58:46 [3] 18.0 km (6:36 / km) +360m 6:00 / km

Norwegian style long run on "flat"runda. Nice day out but would have been a bit boring without company.
5 PM

Trail Running 30:00 [3] 5.0 km (6:00 / km)

Sunset shakeout from the cabin

Friday Oct 14, 2016 #

Running warm up/down 23:35 [3] 5.0 km (4:43 / km) +40m 4:32 / km

Running intervals 29:33 [3] 7.4 km (4:00 / km)

7*1k tempo intervals with 1 min recovery. First one in 3:35 with the group then working from 3:20 to 3:13 over the rest. Losing a couple of seconds and some rhythm every time running through the ice rink over the start line but otherwise feeling comfortable and relaxed.

Thursday Oct 13, 2016 #

Running 47:10 [3] 10.1 km (4:40 / km) +160m 4:20 / km

Frosty morgonjogg. Regretting it when I woke up but nice once I was out. New creps were good.

Wednesday Oct 12, 2016 #

Running 58:31 [3] 14.2 km (4:07 / km) +150m 3:55 / km

Lunchtime cutdown miles. Started at 4:30s then eased down to 3:35s over the first 13, then jogged a bit back. Felt a bit dusty in the morning even after 11 hours sleep, but nice on the run in the crisp sun.

Strength 10:00 [3]

Drills and stability inside after

Tuesday Oct 11, 2016 #

Note
(rest day)

Absolutely shattered after a couple of big days hiking and an all night road trip home.

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