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Training Log Archive: D-MAN

In the 10 days ending Jun 28, 2017:

activity # timemileskm+m
  Running8 5:31:37 45.14(7:21) 72.64(4:34) 430
  Core5 50:00
  Orienteering2 32:52 5.53(5:57) 8.9(3:42) 15
  Strength2 30:00
  Total8 7:24:29 50.67 81.54 445

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Wednesday Jun 28, 2017 #

Note
(rest day)

PM Walk around the sprint area 2 hours.
PM Stretch 90min.

Tuesday Jun 27, 2017 #

Running warm up/down 15:15 [2] 3.25 km (4:42 / km) +15m 4:35 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 13:52 [4] 3.78 km (3:40 / km) +5m 3:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Last hardish session. Another sprint training in Tartu at Ulejoe at 1:4000. Raphael made another nice course with lots of route choice, you really had to look to see the routes around the added in out of bounds areas. Another solid session. Picked mostly the best routes but also picked 2 routes that were a tiny bit longer. Also missed seeing one small passage on the map so my route was 30m longer than it should have been, dam, oh well I picked many other best routes where I could have lost distance/time so it evens out. Good speed today and feeling more than ready for Friday. Course distance was 2.4km straight line. 18C, W wind at 29 km/h.

Running warm up/down 15:15 [2] 2.88 km (5:18 / km) +35m 5:00 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM/PM Stretch 30min.

Monday Jun 26, 2017 #

Running 45:00 [3] 9.91 km (4:32 / km) +60m 4:24 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Tartu. 15C with abit of light rain, SW wind at 29 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 75min.

Sunday Jun 25, 2017 #

Running warm up/down 15:15 [2] 3.42 km (4:28 / km) +15m 4:22 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 19:00 [4] 5.12 km (3:43 / km) +10m 3:41 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training in Tartu at Ulejoe at 1:4000. Raphael made a nice course with lots of route choice, you really had to look to see the routes around the added in out of bounds areas. Super happy with how I ran today, took the time needed to make the right choice while still being fast and sticking to the plan. Good speed and no mistakes beside choosing one route that was 12m longer and one that was 4m longer. Also exited one control badly because I was trying to plan ahead but this was very small. Maybe could have tried to push slightly harder on some of the running sections but I still sped up on those legs. I need to run exactly like this on Friday! Course distance was 3.5km straight line. 18C, W wind at 26 km/h.
C • and Saturday 5

Running warm up/down 15:15 [2] 2.82 km (5:24 / km) +30m 5:08 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Saturday Jun 24, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Walk around the sprint area 2 hours.

Friday Jun 23, 2017 #

Running 1:00:15 [3] 13.26 km (4:33 / km) +65m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Tartu. Feeling better, still trying to get over the jet lag. 15C light NW wind.

Core 10:00 [3]

PM Core.

Thursday Jun 22, 2017 #

Running warm up/down 15:15 [2] 3.19 km (4:47 / km) +20m 4:38 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running intervals 12:02 [4] 3.82 km (3:09 / km) +20m 3:04 / km
shoes: Nike Air Zoom Elite 8 2017

PM Intervals, 4x3' R90''. Found a nice gravel trail loop (with a section of pavement) around the outside of a track that was about 1km. Felt pretty good. 18C with a W wind at 24 km/h.
3:00.39 948km
3:00.87 955m
3:00.35 950m 5m climb each loop
3:00.55 968m

Running warm up/down 15:15 [2] 2.85 km (5:21 / km) +15m 5:13 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 45min.

Wednesday Jun 21, 2017 #

Running 1:00:15 [3] 13.25 km (4:33 / km) +55m 4:27 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Tartu. Some was on gravel. Still feeling a bit tired. 14C with a W wind at 23 km/h.

Core 10:00 [3]

PM Core.

Tuesday Jun 20, 2017 #

Running 20:00 [2] 4.02 km (4:59 / km) +40m 4:44 / km
shoes: Nike Air Zoom Elite 8 2017

PM Easy run around Tallinn after a long flight. Tired as expected but nice to do something. Cool out 13C with a NW wind at 32 km/h.

Core 10:00 [3]

PM Core.

Monday Jun 19, 2017 #

Running warm up/down 15:20 [2] 3.3 km (4:39 / km) +15m 4:33 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Running tempo 12:00 [4] 3.64 km (3:18 / km) +30m 3:10 / km
shoes: Nike Air Zoom Elite 8 2017

AM Short fast tempo instead of breaking it into 4x3' R90''. Ran down Wellington. First 9min was at about 3:20 pace and then the last 3min was at about 3:07 pace. Nice out 16 C with a light N wind.

Running warm up/down 15:15 [2] 3.03 km (5:02 / km) +15m 4:55 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Core 10:00 [3]

AM Core.

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