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Training Log: loefaas

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:15:31 14.48(9:21) 23.31(5:49) 140
  Running3 59:53 7.18(8:21) 11.55(5:11) 61
  Intervals1 27:33 3.42(8:03) 5.51(5:00)
  Chariot-running1 25:38 2.84(9:01) 4.57(5:36) 23
  Total4 4:08:35 27.92(8:54) 44.93(5:32) 225
  [1-5]4 4:04:03
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1:55
0:00
TuWeThFrSaSuMo

Friday Apr 21 #

9 PM

Running 16:40 intensity: (4 @0) + (7:25 @1) + (5:03 @2) + (3:11 @3) + (57 @5) 2.97 km (5:37 / km) +26m 5:23 / km
ahr:153 max:220

Orienteering 1:20:48 intensity: (1:05 @0) + (8:40 @1) + (10:21 @2) + (33:49 @3) + (26:53 @4) 12.9 km (6:16 / km) +118m 5:59 / km
ahr:157 max:173 shoes: X-talon 212 (IV)

Running 18:00 intensity: (8:00 @1) + (10:00 @2) 3.8 km (4:44 / km)
shoes: X-talon 212 (IV)

Thursday Apr 20 #

6 PM

Chariot-running 25:38 intensity: (28 @0) + (22:48 @1) + (1:57 @2) + (12 @3) + (4 @4) + (9 @5) 4.57 km (5:36 / km) +23m 5:28 / km
ahr:132 max:178 shoes: Energy Boost (IV)

Easy jog together with the whole family.

Wednesday Apr 19 #

6 PM

Running 7:49 intensity: (1:12 @0) + (5:58 @1) + (38 @2) + (1 @3) 1.29 km (6:04 / km)
ahr:123 max:151

Orienteering 54:43 intensity: (1:30 @0) + (36 @1) + (1:05 @2) + (15:45 @3) + (35:20 @4) + (27 @5) **** 10.41 km (5:15 / km) +22m 5:12 / km
ahr:165 max:179 shoes: X-talon 212 (III)

10mila training together with Surahammar. Super nice open terrain, but quite old so different kind of mapping style but quite good anyway. Some smaller stops where I didn't see the flag being inside the ring.

Running 3:40 [1] 0.61 km (5:59 / km) +2m 5:54 / km
ahr:133 max:143

Tuesday Apr 18 #

6 PM

Running 13:44 intensity: (13 @0) + (6:42 @1) + (6:49 @2) 2.88 km (4:46 / km) +33m 4:30 / km
ahr:142 max:157

Intervals hills 27:33 intensity: (12:30 @1) + (8:59 @2) + (1:42 @3) + (2:34 @4) + (1:48 @5) 5.51 km (5:00 / km)
ahr:149 max:182 shoes: NB 680

Full speed on the hill route with quite long rest today. 4 times with start every 5min. Good times today 1.55 on the three first followed by below 1.54 on the last, so there are some shape hiding somewhere.

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