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Training Log Archive: jed

In the 7 days ending Jul 21, 2019:

activity	#	time	miles		km		+m
Running	6	3:56:18	24.82	(9:31)	39.94	(5:55)	19
Orienteering	3	2:12:37	14.59	(9:05)	23.48	(5:39)	438
Strength and Conditioning	2	1:30:00
Cycling	1	1:20:56	17.85	(4:32)	28.72	(2:49)	155
Yoga	1	35:00
Spinning	1	15:00
Total	6	9:49:51	57.25		92.14		612
[1-5]	6	9:14:51

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Sunday Jul 21, 2019 #

Running warm up/down 25:43 [3] 4.27 km (6:01 / km)
shoes: Saucony Peregrine ISO

Orienteering race 51:04 [5] 8.7 km (5:52 / km) +190m 5:18 / km
shoes: Saucony Peregrine ISO

Class area with city, park and Schlossberg (super steep hill with lots of zig zags, steps and walls). Struggled a bit in the heat, made some poor route choice and a few mistakes so lost my overall lead but 3rd only 5secs down on Carlotta overall. Enjoyed it and pushed on well at end but best of all won a big hamper of food inc. chocolate and champagne!

Orienteering 14:32 [4] 1.73 km (8:24 / km) +93m 6:37 / km
shoes: Asics GT-1000 7

Dad’s course on Schlossberg, definitely good hill training.

Saturday Jul 20, 2019 #

Orienteering 8:09 [3] 1.19 km (6:51 / km)
shoes: Asics GT-1000 7

Running warm up/down 23:41 [3] 3.69 km (6:25 / km)
shoes: Asics GT-1000 7

Orienteering race 38:41 [5] 7.86 km (4:55 / km) +35m 4:49 / km
shoes: Asics GT-1000 7

Great course for someone who needs to practice routechoice! Really good start but caught out at 3 but realised before it was too late. Tired after the sprint distance passed but kept it clean as my 1min girl was Marita who I was trying to beat. Tricky 15 and slowed to make sure got it right but no control when got there, annoyed went to other side and still no control, then someone came running with it so had to go back arond to first side to punch. Lost 2mins so was caught but didn’t get annoyed as knew they’d have to take it out and had a good head to head over the last section. Really chuffed to take the win by over 1min and now leading overall.

Friday Jul 19, 2019 #

Running warm up/down 30:34 [3] 4.76 km (6:25 / km)
shoes: NVii Crazy Light XXC

Inc. drills and strides.

Orienteering race 20:11 [4] 4.0 km (5:03 / km) +120m 4:23 / km
shoes: NVii Crazy Light XXC

Graz uni area sprint. Very tricky so struggled with flow at times but positive thing was made good routechoices. 4th behind Laura, Marita and Carlotta (2secs!) 2 are locals.

Thursday Jul 18, 2019 #

Running 40:17 [3] 6.5 km (6:12 / km) +19m 6:06 / km
shoes: Asics GT-1000 7

Easy post travel run with Dad to/from and around Schlosspark Schönbrunn in Vienna.

Wednesday Jul 17, 2019 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Spinning 15:00 [3]
shoes: Asics GT-1000 4

Yoga 35:00 [0]

Running warm up/down 28:03 [3] 5.23 km (5:22 / km)
shoes: Asics GT-1000 7

Running intervals 20:00 [4] 3.49 km (5:44 / km)
shoes: Asics GT-1000 7

20x30secs (30) at the track, not a single other sole there!

Tuesday Jul 16, 2019 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Cycling 1:20:56 [3] 28.72 km (2:49 / km) +155m 2:45 / km
shoes: Asics GT-1000 2

Out of town onto WoL to Barlerno, lovely back roads then canal back home with Rona. Some bits nicer than others and lots of speeding up/slowing down but good to go somewhere different on a lovely evening.

Monday Jul 15, 2019 #

Note
(rest day)

Taking this today to recover from weekend and running Friday when away.

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