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Training Log Archive: iansmith

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+m		load
Running	3	1:59:04	14.07	(8:28)	22.64	(5:16)	114		41.1
Orienteering	1	40:31	5.75	(7:03)	9.25	(4:23)	9	46c	27.3
Strength training	1	30:00							15.0
Biking	1	17:00	5.59	(19.7/h)	9.0	(31.8/h)			1.7
Total	4	3:26:35	25.41		40.89		123	46c	85.0

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Sunday Feb 7, 2016 #

11 AM

Running 22:00 [1] 4.0 km (5:30 / km)
shoes: 201507 Mizuno Wave Inspire 11

Orienteering 12:45 [3] 2.8 km (4:33 / km) +2m 4:32 / km
15c shoes: 201507 Mizuno Wave Inspire 11

Orienteering 13:47 [3] 3.23 km (4:16 / km) +4m 4:14 / km
15c shoes: 201507 Mizuno Wave Inspire 11

Orienteering 13:59 [4] 3.21 km (4:21 / km) +3m 4:20 / km
16c shoes: 201507 Mizuno Wave Inspire 11

Thursday Feb 4, 2016 #

7 AM

Running 24:08 [1] 4.07 km (5:56 / km) +64m 5:30 / km
shoes: 201506 Asics Fuji Attack 4

Tuesday Feb 2, 2016 #

10 PM

Running 1:12:56 [3] 14.57 km (5:00 / km) +50m 4:55 / km
shoes: 201003 Nike Lunarlite

Tempo-ish effort lap around Fresh Pond. I felt sluggish despite the disappointingly pleasant conditions: 3 C, clear. QW4. Core was still sore from yesterday, and after 100 reps of 2.5 kg shoulder fly, my shoulders were very tight.

Monday Feb 1, 2016 #

Note

Alas for unreliable touchless punching:
http://www.dt.se/sport/sm-guldet-till-magdalena-ol...

C • touchless controls 3

10 PM

Biking 17:00 [1] 9.0 km (31.8 kph)

Quick warmup on the stationary bike. First workout of the month!
http://theawkwardyeti.com/comic/heart-wins/

Strength training 30:00 [3]

Chiefly core, with a few variety exercises thrown in. Inclined situps, oblique crunches, medicine ball-aided kayakers, dumbbell clean and presses, shoulder fly, jump rope. The full inclined situps felt spectacular.

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