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Training Log Archive: redrider

In the 7 days ending Aug 28, 2016:

activity	#	time	miles		km		+m
Trail running	4	5:05:00	36.24	(8:25)	58.32	(5:14)	442
Running	3	2:37:00	19.51	(8:03)	31.4	(5:00)	161
Cycling	2	2:09:00	28.89	(4:28)	46.5	(2:46)	390
Orienteering	2	1:55:00	9.26	(12:25)	14.9	(7:43)	317
Total	10	11:46:00	93.9	(7:31)	151.12	(4:40)	1310

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Sunday Aug 28, 2016 #

Trail running long 2:45:00 [3] 33.6 km (4:55 / km) +216m 4:45 / km

Long progressive run on gravel. Did 4 rounds on Fäboda tempo loop (8km) at increasing pace. Splits 40:10, 38:30, 37:40, 36:45. Average pace 5:03, 4:50, 4:44, 4:37 min/km. Pretty happy with that! :)

Saturday Aug 27, 2016 #

Orienteering tempo 52:00 [4] 7.6 km (6:51 / km) +143m 6:15 / km

Täby medeldistans, Nygård. Fun short middle distance race in Vallentuna. Felt like my orienteering skills were a bit rusty but hold it well together nevertheless. Need some more practise to find speed again...
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits:http://obasen.orientering.se/winsplits/online/en/d...

Friday Aug 26, 2016 #

Running tempo 1:31:00 [4] 18.1 km (5:02 / km) +131m 4:51 / km

4x10min/5min tempo at m-pace (4:20-4:25) on gravel and roads. actually yesterday's training that I had to quit because of a wasp sting. feeling a lot better today and the run went relatively easily. probably have to pay for this tomorrow though...

Thursday Aug 25, 2016 #

11 AM

Running 12:00 [2] 2.2 km (5:27 / km) +30m 5:06 / km

started my run but had to quit quite soon after a wasp flew into my mouth and stung! got severe allergic reaction in no time and had hurry back asap. what a nightmare! spent rest of the day sucking ice cubes...

6 PM

Trail running 31:00 [2] 5.22 km (5:56 / km) +60m 5:37 / km

easy evening run around Ravalen. mouth still swollen and breathing difficult. feeling absolutely horrible.

Wednesday Aug 24, 2016 #

11 AM

Trail running 1:14:00 [2] 13.3 km (5:34 / km) +112m 5:20 / km

Summer is back! Easy run exploring some new areas and new routes. Ran via Bögs Gård to Akalla and then back to Järvafältet. Found some nice bicycle roads! :)

6 PM

Orienteering 1:03:00 [2] 7.3 km (8:38 / km) +174m 7:43 / km

orienteering Törnskogen

Tuesday Aug 23, 2016 #

11 AM

Cycling 15:00 [1] 5.8 km (2:35 / km) +50m 2:29 / km

cycling to Sollentunavallen

Running intervals 54:00 [4] 11.1 km (4:52 / km)

4x1600m track intervals at 4:00min/km pace with 400m jog recoveries + 4x100m sprints. 6:22, 6:28, 6:25, 6:26. Calves better but left glute tight from the travel. Otherwise okay and pace starts to feel somewhat easier :)

Cycling 18:00 [1] 6.7 km (2:41 / km) +50m 2:35 / km

cycling back from the vallen

6 PM

Cycling (road) 1:36:00 [2] 34.0 km (2:49 / km) +290m 2:42 / km

Edsviken around along the roads with Sami

Monday Aug 22, 2016 #

Trail running 35:00 [2] 6.2 km (5:39 / km) +54m 5:25 / km

easy recovery run

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