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Training Log Archive: lost jokes

In the 7 days ending May 22, 2016:

activity	#	time	miles		km		+m
Cycling	4	10:10:00	139.03	(13.7/h)	223.75	(22.0/h)	440
Running	4	1:55:00	13.64	(8:26)	21.95	(5:14)	50
Orienteering	2	34:34	5.22	(6:37)	8.4	(4:07)	10	33c
Strength	1	10:00
Total	10	12:49:34	157.89		254.1		500	33c

5:20

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» now

Sunday May 22, 2016 #

Note

2x1'

9 AM

Cycling 45:00 [2] 16.2 km (21.6 kph) +15m

Oss - Den Bosch.

Expected a rainy morning but apart from the occasional drizzle it was fine.

Route

10 AM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 F-Lite 240 #2

Stiff and heavy legs.

Orienteering race 17:22 [4] *** 4.3 km (4:02 / km)
16c shoes: Inov-8 F-Lite 240 #2

Distance 2,7km. Started relatively slow and sped up towards the end. Legs heavy but otherwise didn't feel like a hard effort.

11 AM

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Inov-8 F-Lite 240 #2

12 PM

Orienteering 17:12 [4] *** 4.1 km (4:12 / km) +10m 4:09 / km
17c shoes: Inov-8 F-Lite 240 #2

Distance 2,8km. Running with a bit more effort, but course was harder and streets were slippery now because it had begun raining. Was careful not slip or fall.

Saturday May 21, 2016 #

Note

4x1'

2 PM

Cycling 5:20:00 [1] ** 111.05 km (20.8 kph) +350m

Gorssel - Oss.

Detour via Twello because I had some things to do there. Didn't leave Twello until 17:30. Felt kinda rushed until Oosterbeek where I had some fries and falafel. After that I calmed down and enjoyed the evening. Last 25k were in the dark. Small detour near Megen because I just followed signs instead of checking the map. Finally camped at 0:30.

Route

Friday May 20, 2016 #

8 AM

Cycling 3:20:00 [2] ** 79.2 km (23.8 kph) +30m

Steenwijk - Gorssel. Slight headwind and drizzle. Really enjoyed it :)

Route

Thursday May 19, 2016 #

Note
(rest day)

8 AM

Note

4x1'.

Wednesday May 18, 2016 #

8 AM

Note

4x1'

7 PM

Running 26:00 [2] 5.3 km (4:54 / km) +10m 4:52 / km
shoes: Inov-8 F-Lite 240 #2

Right hip almost not sensitive anymore. Both achilleses seem a little tense, but usually gets better after 10min. Enjoyable run, feeling light.

Tuesday May 17, 2016 #

8 AM

Note

4x1'

3 PM

Note

2nd physio treatment. Shockwave again.

7 PM

Cycling 45:00 [2] 17.3 km (23.1 kph) +45m

Around de Eese. Pleasantly surprised by how lovely these roads are to ride on, had already almost forgotten :)

Monday May 16, 2016 #

9 AM

Note

4x1'

4 PM

Running long 1:20:00 [2] 15.25 km (5:15 / km) +40m 5:11 / km
shoes: Inov-8 X-Talon 212 #2

Body feeling alright after the last two runs, so a bit longer one. Right hip a bit stiff, otherwise fine.

Got attacked by a buzzard again around the 9k mark, same place as a few years ago. Just two attacks this time before I managed to sneak out.

Route

9 PM

Strength 10:00 [3]

core.

11 PM

Note

4x1'

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