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Training Log Archive: Ezra

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running5 3:01:00 23.3(7:46) 37.5(4:50) 330
  Orienteering1 2:08:51 11.06(11:39) 17.8(7:14)
  Strength2 40:00
  Total6 5:49:51 34.36 55.3 330

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MoTuWeThFrSaSu

Saturday Oct 22, 2016 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Rushed

Orienteering 2:08:51 [3] 17.8 km (7:14 / km)

Blodslitet. A few wobbles on the first loop meant I was playing catch up for a while. On the last loop got on the chase pack, a bit frustrated at the pace but didn't want to lead knowing we were in third and I was feeling stronger physically than technically. Patience paid off, made a move to the second last and cleaned up 4th in the chute, lucky I did those 300s.

Friday Oct 21, 2016 #

Running 31:09 [3] 6.3 km (4:57 / km) +40m 4:48 / km

Usual sharpener but not too sharp.

Thursday Oct 20, 2016 #

8 AM

Strength 20:00 [3]

5 PM

Running 38:17 [3] 8.1 km (4:44 / km) +130m 4:23 / km

Wednesday Oct 19, 2016 #

Running warm up/down 35:37 [3] 7.2 km (4:57 / km)

Running intervals 21:46 [3] 4.2 km (5:11 / km)

10*300, started at 52s then easing down to 49s. Felt comfortable and managed to find a stretch of track that wasn't too slippery.

Tuesday Oct 18, 2016 #

Running 49:11 [3] 10.7 km (4:36 / km) +160m 4:17 / km

Easy tick over + drills and strides. Lot of puppers out tonight.

Strength 20:00 [3]

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