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Training Log Archive: conör

In the 7 days ending Dec 24, 2015:

activity # timemileskm+mload
  Hillwalk2 3:18:17 6.63(29:54) 10.68(18:34) 103285.0
  Run (road)5 3:02:39 19.49(9:22) 31.36(5:49) 582458.8
  Orienteering2 2:20:47 9.42(14:56) 15.16(9:17) 58013 /17c76%421.2
  Climbing1 1:15:5275.9
  Cycle1 57:31 3.26(17:40) 5.24(10:59) 50115.0
  Total9 10:55:06 38.8 62.44 224413 /17c76%1156.0
  [1-5]9 8:56:49
averages - sleep:8 weight:73.9kg

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FrSaSuMoTuWeTh

Thursday Dec 24, 2015 #

10 AM

Run (road) 36:38 [3] 5.25 km (6:59 / km) +190m 5:55 / km
shoes: Innov8 212 New

Nice run with TGIF (!!) and Roar down to a cross with a really cool view over the Lac d'Annecy then back up to the car.
C • Clumsy 2

Orienteering 1:08:20 [4] ***** 8.57 km (7:58 / km) +378m 6:32 / km
spiked:13/17c shoes: Innov8 212 New

Followed by a long middle on La Semnoz. Really nice terrain, still difficult but more manageable than the stuff up Le Revard and lovely forest. Not a great run though, my O seemed pretty out of practice and I was struggling on the hills, improved towards the end though. Really enjoyed it though. Includes run to start and back to car.

Wednesday Dec 23, 2015 #

9 AM

Note
slept:8.0 weight:74.4kg

11 AM

Hillwalk 2:23:17 intensity: (1:33:17 @0) + (50:00 @1) 7.13 km (20:07 / km) +737m 13:15 / km
shoes: Innov8 212 New

Walk up La Dent du Chat

Tuesday Dec 22, 2015 #

9 AM

Note
slept:8.0 weight:73.5kg

12 PM

Orienteering (Intervals) 1:12:27 intensity: (12:00 @1) + (45:27 @2) + (15:00 @3) ***** 6.59 km (10:59 / km) +202m 9:32 / km
shoes: Innov8 212 New

O intervals with Roar and Ruth on Le Revard. Tough stuff, we were taking too long so had to cut off a lot of controls. Then up to the top.
2 PM

Run (road) 36:10 [3] 7.3 km (4:57 / km) +138m 4:31 / km
shoes: Innov8 212 New

900m descent
Nyooom down the old railway from the top then through the forest and to the house with Roar

Monday Dec 21, 2015 #

9 AM

Run (road) 23:56 [1] 4.23 km (5:39 / km)
shoes: Innov8 212 New

Easy round the roads prebreffest with Roar
1 PM

Hillwalk 55:00 intensity: (25:00 @0) + (25:00 @1) + (5:00 @2) 3.55 km (15:30 / km) +295m 10:57 / km
shoes: Innov8 212 New

Short Short family walk from Les Ébats up along the ridge and down the black ski slope. Roar's GPS

Sunday Dec 20, 2015 #

6 PM

Note
(rest day)

To France. Happy enough not to train today, long enough travelling, didn't get much sleep and feeling a bit tired.

Saturday Dec 19, 2015 #

11 AM

Run (road) 31:57 [2] 5.13 km (6:14 / km) +50m 5:56 / km
shoes: Innov8 212 New

Easy plod around Glending followed by...

Cycle 57:31 [2] 5.24 km (10:59 / km) +50m 10:29 / km

Bit of MTB also in Glending. Muddy and slippy, fell of a bridge. Good fun.
2 PM

Climbing 1:15:52 [1]

With R+R and Eoin. Distinctly less weak. Greens grand, couple of flags and a black. Some stuff on the comp wall too.

Friday Dec 18, 2015 #

2 PM

Run (road) warm up/down 11:53 [1] 2.29 km (5:11 / km)
shoes: Innov8 212 New

From Blackhill car park over to the forest

Run (road) hills 18:20 intensity: (9:04 @2) + (9:16 @5) 2.74 km (6:41 / km) +204m 4:53 / km
shoes: Innov8 212 New

6 hills on the side of Sorrel by the forest, rest back down.

Run (road) 23:45 intensity: (18:45 @3) + (5:00 @4) 4.42 km (5:22 / km)
shoes: Innov8 212 New

Along the top of the forest to get away from the wind, then turned around and back to the car

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