Training Log Archive: AKey

In the 7 days ending Mar 31, 2019:

2:00

0:00

11 AM

Running warm up/down 22:30 [1] 3.05 km (7:23 / km) +27m 7:04 / km
shoes: NVII F1

Orienteering race (Danish spring) 1:09:10 [3] ** 13.6 km (5:05 / km) +148m 4:49 / km
ahr:147 shoes: NVII F1

Heart wasn't in it

Running warm up/down 7:00 [2] 1.6 km (4:22 / km)
shoes: Nike zoom fly (p)

5 PM

Orienteering (Sprint) 20:57 [3] **** 4.6 km (4:33 / km) +15m 4:29 / km
ahr:160 shoes: Nike zoom fly (p)

Sprint O. Focus on in and out of controls

Running 26 [2] 5.05 km (5 / km) +20m 5 / km
shoes: Nike zoom fly (p)

2 PM

Running warm up/down 22:00 [1] 3.6 km (6:07 / km)
shoes: NVII F1

Orienteering race (Danish spring) 29:12 [4] *** 6.3 km (4:38 / km) +70m 4:23 / km
ahr:170 max:192 shoes: NVII F1

Running warm up/down 8:34 [1] 1.3 km (6:35 / km) +11m 6:19 / km
shoes: NVII F1

Event: Danish Spring

5 PM

Running warm up/down 26:06 [1] 4.0 km (6:32 / km) +17m 6:23 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (Danish spring) 14:59 [4] *** 3.75 km (4:00 / km) +20m 3:54 / km
ahr:173 max:192 shoes: NVII XXC crazy light

Danish spring sprint. Lots of tiny mistake (1-2 sec), but they all add up. More to come

Running warm up/down 16:55 [1] 2.8 km (6:03 / km) +24m 5:48 / km
shoes: Nike zoom fly (p)

11 AM

S/C 25:00 [2]

2 PM

Running (Strides) 22:00 [2] 4.4 km (5:00 / km) +33m 4:49 / km
ahr:141 spiked:167/shoes: Nike zoom fly (p)

6 AM

Orienteering (Contours) 49:56 [3] *** 8.15 km (6:08 / km) +184m 5:30 / km
ahr:159 max:179 shoes: NVII F1

Nice contour only training

11 AM

S/C (Glutes) 36:00 [2]

6 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: NVII F1

Orienteering intervals (Night) 40:00 [4] *** 6.9 km (5:48 / km) +133m 5:17 / km
ahr:152 max:181 shoes: NVII F1

First run in Denmark. Mass start night O ints. A bit all over the place. Good to be back in forest

Note
(rest day)

Much needed rest. Feeling hip