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Training Log Archive: JessH

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running9 2:55:28 15.7(11:11) 25.27(6:57) 374
  Orienteering3 2:21:28 9.48(14:55) 15.26(9:16) 309
  Strength and conditioning3 1:00:00
  Cycling1 30:00
  Total11 6:46:56 25.18 40.53 683
  [1-5]11 6:46:49

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MoTuWeThFrSaSu

Sunday Apr 14 #

10 AM

Running 11:31 [1] 1.77 km (6:29 / km) +34m 5:55 / km
ahr:125 max:136

Orienteering 37:19 intensity: (20:08 @1) + (11:10 @2) + (5:17 @3) + (39 @4) + (5 @5) 4.75 km (7:51 / km) +118m 6:59 / km
ahr:141 max:177

Ran an open course. Meant to be TD5, but was a bit easy. Still fun though. Knee worse than yesterday though (after about 20 minutes this time). This weekend it's been pain on the outside that I think is itb insertion. Spent quite a bit of time on roller and stretching this week, but need to do more. Hopefully racing this weekend hasn't done too much damage, at least it's felt very good to be out again.

Saturday Apr 13 #

7 AM

Running 15:46 intensity: (15:38 @1) + (2 @2) + (5 @3) + (1 @4) 2.28 km (6:55 / km) +14m 6:43 / km
ahr:117 max:165

12 PM

Running 13:57 intensity: (5:27 @1) + (3:14 @2) + (1:44 @3) + (3:30 @4) + (2 @5) 1.94 km (7:12 / km) +22m 6:48 / km
ahr:149 max:175

Orienteering 40:19 intensity: (32 @1) + (5:47 @2) + (18:32 @3) + (15:22 @4) + (6 @5) 5.34 km (7:33 / km) +133m 6:43 / km
ahr:161 max:175

Swedish league. Gave it a go. Started fairly cautiously, haven't done much navigating or running recently! Made a silly mistake at 3 when I stopped too early. Pretty good section, then direction mistake at 11 which I didn't recover from well enough and I panicked with my route choice for 12. Felt my knee start to get sore for the last couple of controls which is a bummer. Amazing terrain though, felt so happy being out there racing :)

Friday Apr 12 #

6 AM

Running 15:36 intensity: (15:35 @1) + (1 @3) 2.19 km (7:07 / km) +27m 6:42 / km
ahr:124 max:142

Strength and conditioning 20:00 [1]

Mostly core.
8 PM

Running 16:38 [1] 2.33 km (7:08 / km) +27m 6:45 / km
ahr:121 max:142

With a few of the juniors when we arrived. Felt knee, don't think it liked me sitting for a long time.

Thursday Apr 11 #

5 PM

Orienteering 1:03:50 intensity: (1:02:48 @1) + (27 @2) + (35 @3) 5.17 km (12:21 / km) +57m 11:42 / km
ahr:109 max:164

Testing a course and my knee in Ljusdal. Knee felt fine! Feeling hopeless in terrain, got work to do when I'm back training properly :)

Wednesday Apr 10 #

7 AM

Running 14:01 intensity: (14:00 @1) + (1 @3) 2.4 km (5:50 / km)
ahr:129 max:140

Strength and conditioning 30:00 [1]

Still not able to do much in the way of leg work. Did a few squats and lunges with own body weight. Mostly upper body and core.
7 PM

Cycling 30:00 [2]

Had a go on the turbo. Seems like my knee is ok with it now too! A few efforts, but mot wanting to push my luck.

Tuesday Apr 9 #

6 AM

Running 24:04 intensity: (22:26 @1) + (1:37 @2) + (1 @3) 3.72 km (6:28 / km) +42m 6:07 / km
ahr:135 max:155

6 PM

Running 37:38 intensity: (7 @0) + (5:51 @1) + (5:27 @2) + (15:50 @3) + (10:20 @4) + (3 @5) 4.94 km (7:37 / km) +166m 6:31 / km
ahr:155 max:175

Including 4x2 minute efforts! A terrain loop with a hill. I felt my knee a little so decided to then jog a little instead of carrying on. Got to be happy with another step forward :)

Monday Apr 8 #

Note

Sports massage. Blooming painful!
6 AM

Running 26:17 [1] 3.69 km (7:07 / km) +43m 6:44 / km
ahr:123 max:141

Strength and conditioning 10:00 [1]

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