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Training Log Archive: redrider

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m
Running	3	2:45:00	16.9	(9:46)	27.2	(6:04)
Trail running	2	2:30:00	15.84	(9:28)	25.5	(5:53)	229
Orienteering	4	2:12:50	13.32	(9:59)	21.43	(6:12)	213
Strength	1	10:00
Total	6	7:37:50	46.06		74.13		442

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Saturday May 5, 2012 #

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Orienteering 47:00 [5] 8.6 km (5:28 / km) +74m 5:14 / km

Tiomila 1st leg. had the longest forking to the 1st control and lost a sight to the lead already there. passed quite many girls on the way but got never close enough the leading pack. run a bit defensively as it was so hard to pass anyone. sprained my ankle too in the rocky hillside somewhere after halfway of the course and had to run even slower the rest of the course. girls ran well after me and we finished 3rd!! :D
tracking: http://www.tulospalvelu.fi/gps/2012milaD1/
winsplits: http://obasen.nu/winsplits/online/sv/default.asp?p...

Trail running warm up/down 30:00 [1] 5.0 km (6:00 / km)

Friday May 4, 2012 #

Orienteering 55:00 [3] 6.2 km (8:52 / km)

model event Kvarn with some drills & strides. terrain seems a lot worse than I had imagined..

Thursday May 3, 2012 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Orienteering 15:00 [4] 3.2 km (4:41 / km) +102m 4:03 / km

sprint training in Kuuvuori. glute was working again and running felt great! :D

Running warm up/down 15:00 [2] 3.2 km (4:41 / km)

Strength 10:00 [1]

core

Wednesday May 2, 2012 #

Trail running 1:30:00 [1] 15.5 km (5:48 / km) +229m 5:24 / km

long run towards Lauste & Kaarina. Much easier to run as my hips were working again. Back was still a bit sore from the massage.

Tuesday May 1, 2012 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Orienteering 15:50 [5] 3.43 km (4:37 / km) +37m 4:23 / km

Turku-sprint. had a good pace and quite a smooth run but took two wrong routes 10'' each and ran around one middle green hedge in vain (10secs again). I was 6th, 22'' behind. could have won it too…
Results: http://tulospalvelu.olfellows.fi/2012/turkusprint/...
RouteGadget: http://www.olfellows.fi/cgi-bin/gadget/reitti.cgi?...

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Running 45:00 [1] 4.5 km (10:00 / km)

brisk walk in the evening + massage by Olli. got my glute and lower back opened. amazing!

Monday Apr 30, 2012 #

Running 40:00 [2] 7.5 km (5:20 / km)

am travel to Turku. pm easy jogging including some drills & strides. have only 50% of power in my legs. left side still in pain despite hours of stretching.

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