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Training Log Archive: annanisi

In the 7 days ending Aug 5, 2018:

activity # timemileskm+m
  Running5 1:21:57 8.66(9:28) 13.94(5:53) 56
  Orienteering4 51:13 6.34(8:05) 10.2(5:01) 22
  Strength3 35:00
  Alternative1 20:00
  Rec1 15:00 0.5(30:11) 0.8(18:45)
  Yoga/Mobility1 5:00
  Total6 3:28:10 15.5 24.94 78
  [1-5]6 2:53:10
averages - sleep:9.3

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MoTuWeThFrSaSu

Sunday Aug 5, 2018 #

Running 16:02 [1] 2.55 km (6:17 / km) +9m 6:11 / km

morning run with Laura

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 

Running warm up/down 15:00 [1] 2.44 km (6:09 / km)
shoes: Adizero Adios 3

Strength warm up/down (running drills) 5:00 [3]

Orienteering race 13:48 [4] 3.2 km (4:19 / km)
shoes: Adizero Adios 3

18th , 14 seconds from final. disappointed!

Friday Aug 3, 2018 #

Orienteering 15:00 [1] 3.0 km (5:00 / km)
shoes: Adizero Adios 3

Model event, some controls fast.

Running 15:00 [1] 2.8 km (5:21 / km)
shoes: Adizero Adios 3

Running 1:45 [3] 0.5 km (3:30 / km)
shoes: Adizero Adios 3

5x100

Wednesday Aug 1, 2018 #

Alternative 20:00 [1]

Cykling

Strength 20:00 [0]

Tuesday Jul 31, 2018 #

Orienteering 10:55 [1] 1.51 km (7:14 / km) +3m 7:10 / km
shoes: Adizero Adios 3

very easy run to the lake for a swim, picking some berries on the way

Running 11:00 [1] 1.6 km (6:52 / km) +22m 6:26 / km
shoes: Adizero Adios 3

easy run back from the lake

Note
slept:8.5

30 min stretching

Monday Jul 30, 2018 #

Running warm up/down 22:00 [1] 3.7 km (5:57 / km) +25m 5:45 / km
shoes: Adizero Adios 3

Strength warm up/down (running drills) 10:00 [0]

Yoga/Mobility warm up/down 5:00 [0]

Orienteering intervals 11:30 [3] 2.49 km (4:37 / km) +19m 4:27 / km
shoes: Adizero Adios 3

Last hard session before WOC Sprint on Saturday,
Borås city center
1 x park (4min)
1 x city ( 7.5 min)

long rest in-between 10min, full speed on the intervals
hot hot hot


Running 1:10 [3] 0.35 km (3:20 / km)
shoes: Adizero Adios 3

5x 70m

Rec intervals 15:00 [1] 0.8 km (18:45 / km)
shoes: Adizero Adios 3

walking around

Note
slept:10.0

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