Training Log: Koen

In the last 7 days:

activity

time

miles

climb

Orienteering

2:12:13

6.52

(20:15)

10.5

(12:35)

440

13c

Running

51:10

5.65

(9:02)

9.1

(5:37)

Total

3:03:23

12.18

(15:03)

19.6

(9:21)

510

13c

1:52

0:00

Tuesday Jul 8
	Note
	weight:66.5kg (rest day)
	Nog steeds pijnlijke enkels.
Sunday Jul 6
	Orienteering race 1:37:59 [4]*** 7.8 km (12:34 / km) +270m 10:43 / km

	Kort: 3x door linker enkel (rechter wel ingetaped, links niet) na post 9, daarna wandelen/lopen afwisselen. 15' fout naar 13.
	Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km


Saturday Jul 5
	Note
	(injured)

	Running 21:10 [2]** 4.6 km (4:36 / km) +50m 4:22 / km
	shoes: Asics Gel Cumulus 9
	klein testloopje voor enkel.
Friday Jul 4
	Note
	(injured) (rest day)

Thursday Jul 3
	Orienteering race 34:14 [5]*** 2.7 km (12:41 / km) +170m 9:39 / km
	13c (injured) shoes: VJ Falcon
	Meer dan 8' aan fouten, ik keek veel te weinig op de kaart. Enkel verstuikt bij één na laatste post.
	Running warm up/down 15:00 [2] 2 km (7:30 / km)
	shoes: VJ Falcon

R Foot	Ankle Sprain	6+days
complete history

Hoogeveen, Netherlands Partly Cloudy 64°F (feels like 64F) Humidity: 64%, Winds: 15mph Useful Daylight: 4:33 AM - 10:44 PM more details Weather data provided by weather.com®

Wednesday Jul 9	67 F AM Showers	40%
Thursday Jul 10	69 F Light Rain	80%
Friday Jul 11	70 F Showers	50%
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