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Training Log Archive: Mal

In the 7 days ending May 9, 2016:

activity	#	time	miles		km		+m		load
Orienteering	4	5:53:15	27.86	(12:41)	44.84	(7:53)	430	97c	265.5
Running	2	1:35:50	10.63	(9:01)	17.1	(5:36)	165		76.7
Total	6	7:29:05	38.49	(11:40)	61.94	(7:15)	595	97c	342.1

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Monday May 9, 2016 #

Running 45:50 [3] 8.0 km (5:44 / km) +100m 5:24 / km
shoes: Mizuno Sayonara

Hokaringen plus a bit more with Josh

Sunday May 8, 2016 #

Orienteering 1:14:00 [3] *** 9.38 km (7:53 / km) +50m 7:41 / km
32c shoes: VJ Bold #1

Paradiset woth Josh
Went pretty well happy with it anyway. Absolutely lush weather too. Can't get much better than this!

Saturday May 7, 2016 #

Event: Haninge SOK, lång/medel

Note
(rest day)

Many niggles all down my left hand side. Ankle, calf, Glute, hip and shoulder. Precautionary day off I think

Friday May 6, 2016 #

3 PM

Running 50:00 [3] 9.1 km (5:30 / km) +65m 5:18 / km
shoes: Mizuno Sayonara

Steady up Agestavagen to Hogmora and back via Nasetbron. Ankle feeling a bit niggly

Thursday May 5, 2016 #

3 PM

Orienteering warm up/down 37:30 [2] 6.26 km (5:59 / km) +55m 5:44 / km
shoes: Innov8 xtalon 2016 a

To and from Hogmora. Again dying a bit on the way back. Too hot

Orienteering 53:45 [2] *** 5.6 km (9:36 / km) +35m 9:18 / km
18c shoes: Innov8 xtalon 2016 a

Very chilled out oing in Hogmora and Svartvik. Not overly good concentration particularly in Hogmora. But nice to get out

Wednesday May 4, 2016 #

3 PM

Orienteering warm up/down 23:30 [3] 4.5 km (5:13 / km) +40m 5:00 / km
shoes: Innov8 xtalon 2016 a

To and from the clubhouse turn off Ågestavagen from the flat. Suffering on the way back with dehydration

Orienteering long 1:24:30 [3] 10.6 km (7:58 / km) +145m 7:28 / km
20c shoes: Innov8 xtalon 2016 a

Around another gaffle of the course in Mörtsjon and Svartvik from last week with a few extra controls thrown in. Some longer and shorter legs which all seemed to go quite well in the main. Fairly steady though. Started to get dehydrated which made it quite mentally demanding

Tuesday May 3, 2016 #

6 PM

Orienteering 1:20:00 [2] *** 8.5 km (9:25 / km) +105m 8:52 / km
27c shoes: Innov8 xtalon 2016 a

Steady contour only in Glomsta. Very technical and struggled quite a bit inverted the contours a few times and found it hard to hold lines in places as there were no north lines either. Pleased I got out in the glorious weather...eventually

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