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Training Log Archive: JoshSan

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running2 1:15:00 7.05(10:38) 11.35(6:36) 100
  Orienteering1 38:33 2.73(14:06) 4.4(8:46) 100
  Warmup/ Cooldown2 30:00 3.67(8:11) 5.9(5:05)
  Strength1 20:00
  Total6 2:43:33 13.45(12:09) 21.65(7:33) 200

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Thursday Jan 25 #

3 PM

Warmup/ Cooldown 10:00 [2] 2.2 km (4:33 / km)

4 PM

Running 25:00 [2] 3.5 km (7:09 / km)

Short birthday run with a couple of friends, ran pretty slow. Then went on the track for 2x150s, and 2x100s. (24, 23 and 15,15)

Tuesday Jan 23 #

3 PM

Strength 20:00 [3] 0.0 km

Did leg workout at the gym.

Monday Jan 22 #

3 PM

Warmup/ Cooldown 20:00 [3] 3.7 km (5:24 / km)

4 PM

Running 50:00 intensity: (40:00 @3) + (10:00 @4) 7.85 km (6:22 / km) +100m 5:59 / km

50 min run at a steady pace with the last 10mins turning it up a notch.
After the run, we went on the track and did a pyramid of a one 50, 2x100s, 2x150s, 2x100s, and one more 50.

Sunday Jan 21 #

Event: QOC McKeldin
 
10 AM

Orienteering 38:33 [3] 4.4 km (8:46 / km) +100m 7:52 / km
shoes: Salomon Speedcross 4

Did Boris' contour training with Mid-Atlantic team.

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