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Training Log Archive: Ezra

In the 7 days ending May 13:

activity # timemileskm+m
  Running9 6:03:36 48.53(7:30) 78.1(4:39)
  Orienteering3 1:29:19 10.94(8:10) 17.6(5:04)
  Total9 7:32:55 59.47(7:37) 95.7(4:44)

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MoTuWeThFrSaSu

Sunday May 13 #

Running warm up/down 8:28 [3] 1.8 km (4:42 / km)

Orienteering race 1:05:57 [5] 11.9 km (5:33 / km)

NTOK KM long, mass start in some savage terrain. Fast out of the gate, was painfully lactic going up to 9 after 20mins, but tactic was to just hold on to a good pack as long as possible. Recovered pretty well on the downhill sections though, so managed to push pretty well for the whole course. Two 20-30sec errors, although the second probably helped since it lost me the pack and made me take a better route choice. Was too weak to push for third in the end, but satisfied nonetheless. Trashed for the rest of the day, gonna enjoy the day off tomorrow.

Running warm up/down 7:49 [3] 1.4 km (5:35 / km)

Saturday May 12 #

11 AM

Running warm up/down 17:27 [3] 4.0 km (4:22 / km)

Orienteering race 16:15 [5] 3.9 km (4:10 / km)

KM sprint. Trash race, expected the form to be bad but technically scrappy as well, with two big mistakes each time the course went into the forest. Oh well.

Running warm up/down 10:50 [3] 1.8 km (6:01 / km)

1 PM

Running warm up/down 9:10 [3] 2.0 km (4:35 / km)

Orienteering 7:07 [5] 1.8 km (3:57 / km)

Knockout semi. Was pretty comfortable in the lead until the second last where I chose the wrong level.

Running warm up/down 9:46 [3] 2.0 km (4:53 / km)

Friday May 11 #

Running 46:19 [3] 10.1 km (4:35 / km)

Pony lap with Ulrik. Struggling.

Thursday May 10 #

7 PM

Running warm up/down 14:20 [3] 3.2 km (4:29 / km)
ahr:153 max:164

Running intervals 23:00 [5] 6.0 km (3:50 / km)
ahr:167 max:180

8*2/1, trying to remind the legs how to go fast again so my ego doesn't get so bruised on Saturday. Went well, reps were a little uphill/down, and into/with the wind. Averaged 3:02, made up of 3:10/2:54s. Satisfied.

Running hills 4:50 [3] 1.0 km (4:50 / km)

4*15sec hill sprints starting every 90.

Running warm up/down 15:13 [3] 3.3 km (4:37 / km)
ahr:144 max:154

Wednesday May 9 #

9 AM

Running 43:26 [3] 9.3 km (4:40 / km)
ahr:151 max:164

Pre EOC jogg.
6 PM

Running 37:29 [3] 8.6 km (4:22 / km)
ahr:148 max:157

Everyone left for O training without me.

Tuesday May 8 #

Running 1:07:25 [3] 13.4 km (5:02 / km)
ahr:147 max:178

MÃ¥nen with Audun and Jarvis. 20 degrees and tops off but still slowed by some snow on the downhill smh.

Monday May 7 #

Running 48:04 [3] 10.2 km (4:43 / km)
ahr:147 max:202

Sunny one with Ulle.

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