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Training Log Archive: D-MAN

In the 7 days ending Jun 29, 2017:

activity # timemileskm+m
  Running5 3:07:04 24.76(7:33) 39.85(4:42) 250
  Orienteering3 50:22 7.89(6:23) 12.69(3:58) 60
  Core2 20:00
  Strength1 15:00
  Total5 4:32:26 32.65 52.54 310

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FrSaSuMoTuWeTh

Thursday Jun 29, 2017 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 6:30 [2] 1.33 km (4:53 / km) +5m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Running around the Sprint Model Map.
C • Finals 10

Orienteering 11:00 [3] 2.46 km (4:28 / km) +40m 4:08 / km
shoes: Nike Air Zoom Elite 8 2017

AM Sprint Model Map at a bit faster pace. Feeling ready to go tomorrow. Nice out 19C, SE 21 km/h.

Running 49 [4] 0.29 km (2:49 / km)
shoes: Nike Air Zoom Elite 8 2017

AM 3 strides to get the legs moving.

Running warm up/down 10:00 [2] 1.93 km (5:11 / km) +30m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Note

PM Stretch 20min.

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.

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