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Training Log Archive: JoshuaDudley

In the 7 days ending Feb 20:

activity # timemileskm+m
  Running7 5:06:25 35.32 56.85 708
  XC Ski2 2:59:16 17.64(10:10) 28.39(6:19) 317
  Strength and Conditioning2 1:20:00
  Orienteering1 56:57 5.06(11:16) 8.14(7:00) 162
  Total10 10:22:38 58.02 93.38 1187

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SuMoTuWeThFrSa

Saturday Feb 20 #

10 AM

Running 7:16 [1] 0.88 km (8:14 / km)
ahr:136 max:142

Running 22:50 [4] 5.82 km (3:55 / km) +73m 3:41 / km
ahr:139 max:152

Little quick run around. Forest had too much snow. Felt great. Up the hill on the way back was a bit of a foul near the top. Recovered very quickly after.

Running 4:24 [1] 0.81 km (5:25 / km)
ahr:132 max:146

3 PM

XC Ski 1:22:10 [1] 16.87 km (4:52 / km) +214m 4:35 / km
ahr:105 max:148

Super nice chill session with some good company. Not too steep technique felt good

Friday Feb 19 #

5 PM

Running 46:46 [1] 7.61 km (6:09 / km) +109m 5:44 / km
ahr:131 max:177

Head and body felt a bit tired today. Stumbled around the lake in the snow. Felt much more positive after some time in the gym also with loud rap

Strength and Conditioning (Prehab) 30:00 [1]

Thursday Feb 18 #

10 AM

Running 11:45 [1] 2.09 km (5:37 / km) +19m 5:22 / km
ahr:136 max:165

Running 7:17 [1] 1.47 km (4:57 / km) +21m 4:37 / km
ahr:137 max:155

Running 32:01 intensity: (4:00 @1) + (28:01 @3) 7.66 km (4:11 / km) +89m 3:57 / km
ahr:142 max:157

Little threshold intervals on snowy road
6 PM

Running 19:30 [3] 2.94 km (6:38 / km) +17m 6:27 / km
ahr:147 max:161

Orienteering (Night o ) 56:57 [2] **** 8.14 km (7:00 / km) +162m 6:22 / km
ahr:145 max:166

A fun night o just 4 of us. Started by wqrming up running over the frozen lake (fun gps). Some longer legs on the course so main focus was solid planning. Cruisy speed , 10cm snow wet but fun.
Was happy with performance felt in control. A bit pissed with my mistake into 7, had a feeling of others behind me and basically screwed my planning into the circle.

https://www.livelox.com/Viewer/GBG-Tekniktraning/L...

Need a bit of work on my long legs. Breaking them into manageable parts. Not being surprised when I hit a large feature I didn’t see.
Also need a better way to avoid thinking of others chasing me. If they catch me so be it. It’s easier for them to hunt then to run away. Then we can run faster together.

Wednesday Feb 17 #

12 PM

Running 19:16 [1] 3.59 km (5:22 / km) +37m 5:07 / km
ahr:141 max:149

4 PM

XC Ski 1:37:06 [1] 11.53 km (8:25 / km) +102m 8:04 / km
ahr:100 max:139

Wet sticky snow made for a tough gliding game session. Good to work in the technique

Tuesday Feb 16 #

5 PM

Running 20:12 [1] 3.65 km (5:32 / km) +77m 5:01 / km
ahr:147 max:160

Running 22:20 [1] 3.48 km (6:25 / km) +43m 6:03 / km
ahr:123 max:166

Running 35:51 intensity: (5:00 @1) + (30:51 @4) 8.47 km (4:14 / km) +148m 3:53 / km
ahr:157 max:174

Tough but good session. 6 reps 5min
1 up hill then one flat and downhill.
Hard snow on the ground so slippy and hard to push up without sliding back, so felt a little like running in terrain.

Monday Feb 15 #

10 AM

Strength and Conditioning (Power) 50:00 [1]

Low reps heavy weights, getting to max
6 PM

Running (Running school) 15:00 [1]

Running 41:57 [1] 8.36 km (5:01 / km) +76m 4:48 / km
ahr:129 max:147

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