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Training Log Archive: tomtom

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running4 4:15:42 28.2(9:04) 45.39(5:38) 790
  Orienteering2 1:50:32 10.71(10:19) 17.24(6:25) 249
  Strength and Conditioning1 1:00:00
  Total7 7:06:14 38.92 62.63 1038

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MoTuWeThFrSaSu

Sunday Dec 3 #

8 AM

Running 1:56:37 intensity: (48 @1) + (1:19:41 @2) + (35:44 @3) + (24 @4) 18.2 km (6:24 / km) +277m 5:57 / km
ahr:141 max:168 shoes: VJ iRock

Ravinen long Sunday run. Nice and sociable, chatting to The GB about all sorts. I started to struggle for the last 30mins as I hadn't eaten breakfast.
6 PM

Strength and Conditioning 1:00:00 [2]

Body pump. Solid work.

Saturday Dec 2 #

8 AM

Running 40:23 intensity: (1:15 @1) + (20:45 @2) + (4:23 @3) + (10:18 @4) + (3:42 @5) 9.22 km (4:23 / km) +135m 4:05 / km
ahr:151 max:184 shoes: Salomon Sense Pro 2

Haga ParkRun upper threshold effort. I won in 17:27 (first victory).

Malley got prammed!

1 PM

Orienteering 42:15 intensity: (19 @1) + (6:18 @2) + (27:08 @3) + (8:13 @4) + (17 @5) 6.45 km (6:33 / km) +132m 5:56 / km
ahr:156 max:186 shoes: VJ iRock

Friday Dec 1 #

9 AM

Orienteering 1:08:17 intensity: (19:49 @2) + (47:57 @3) + (31 @4) 10.79 km (6:20 / km) +116m 6:00 / km
ahr:148 max:168 shoes: VJ iRock

Jogged round the Mila by Night course straight from Nick's flat. Some great oing, some abysmal. Loving the forest.
6 PM

Running 49:08 intensity: (1:17 @1) + (27:10 @2) + (20:39 @3) + (2 @4) 7.76 km (6:20 / km) +129m 5:51 / km
ahr:142 max:165 shoes: VJ iRock

Jogged a Reflexbana with Nick and Matt from Hellasgorden. So much fun! Popped in to see Ruslan after.

Thursday Nov 30 #

Note

Travelling to Stockholm for the weekend. Left work at 4 and arrived at Nick's flat at 23:30.

Wednesday Nov 29 #

6 PM

Running 49:34 intensity: (23 @1) + (14:44 @2) + (27:01 @3) + (7:26 @4) 10.2 km (4:51 / km) +249m 4:20 / km
ahr:150 max:173 shoes: Salomon Sense Pro 2

Steady from home.

Tuesday Nov 28 #

Note

Poor to have three days off but been too busy after work.

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