Training Log Archive: comodoe

alternative endurance warm up/down (spinning) 20:00 [2]
slept:7.0

alternative endurance (crosstrainer) 1:00:00 [3]
ahr:160 max:170 shoes: Asics Gel-Super J33.2

alternative endurance warm up/down (spinning) 10:00 [1]

stretching/blackroll/yoga 9:00 [0]

strength (rockgympa) 51:00 [2]
slept:7.5

stretching/blackroll/yoga 9:00 [0]

running 1:01:36 13.57 km (4:32 / km) +112m 4:21 / km
ahr:160 max:178 slept:9.5 shoes: Bagheera Ultra

running 20:00 [1] 4.0 km (5:00 / km)
slept:7.5 (rest day) shoes: inov-8 X-Talon 200

Note

running warm up/down 7:52 1.1 km (7:09 / km) +2m 7:06 / km
ahr:130 max:147 shoes: inov-8 X-Talon 200

orienteering (relay) 22:23 2.84 km (7:54 / km) +4m 7:50 / km
ahr:143 max:179 7c shoes: inov-8 X-Talon 200

orienteering (relay) 22:13 3.17 km (7:01 / km) +1m 7:00 / km
ahr:156 max:197 7c shoes: inov-8 X-Talon 200

strength 36:50 [2]

running warm up/down 8:14 1.4 km (5:53 / km) +15m 5:35 / km
ahr:140 max:162 shoes: inov-8 X-Talon 212

orienteering 38:48 5.46 km (7:06 / km) +63m 6:43 / km
ahr:154 max:183 15c shoes: inov-8 X-Talon 212

running warm up/down 16:28 3.14 km (5:15 / km) +15m 5:07 / km
ahr:137 max:149 shoes: inov-8 X-Talon 212

orienteering warm up/down (corridor) 10:24 1.55 km (6:41 / km) +8m 6:31 / km
ahr:142 max:156 shoes: inov-8 X-Talon 200

orienteering tempo 21:34 3.98 km (5:25 / km) +9m 5:22 / km
ahr:171 max:182 10c shoes: inov-8 X-Talon 200

orienteering tempo 19:31 3.88 km (5:01 / km) +7m 4:59 / km
ahr:178 max:188 10c shoes: inov-8 X-Talon 200

running warm up/down 8:50 1.45 km (6:07 / km) +4m 6:02 / km
ahr:139 max:153 shoes: inov-8 X-Talon 200

running warm up/down 14:59 1.82 km (8:14 / km) +22m 7:46 / km
ahr:131 max:155 shoes: inov-8 X-Talon 212

orienteering (technique) 56:26 8.38 km (6:44 / km) +167m 6:07 / km
ahr:157 max:178 28c shoes: inov-8 X-Talon 212

running warm up/down 13:35 [1] 1.69 km (8:03 / km) +14m 7:44 / km
ahr:125 max:142 shoes: inov-8 X-Talon 212

running warm up/down 12:08 1.25 km (9:44 / km) +1m 9:42 / km
ahr:129 max:151 shoes: inov-8 X-Talon 200

orienteering tempo (middle) 25:49 5.09 km (5:04 / km) +29m 4:56 / km
ahr:182 max:193 14c shoes: inov-8 X-Talon 200

running warm up/down 2:55 [1] 0.38 km (7:35 / km)
ahr:132 max:136 shoes: inov-8 X-Talon 200

running warm up/down 11:51 [1] 0.46 km (25:42 / km) +1m 25:26 / km
ahr:122 max:139 shoes: inov-8 X-Talon 200

orienteering tempo (middle) 27:16 5.19 km (5:15 / km) +18m 5:10 / km
ahr:181 max:196 shoes: inov-8 X-Talon 200

orienteering 56:30 7.61 km (7:26 / km) +50m 7:11 / km
ahr:140 max:172 18c shoes: inov-8 X-Talon 200

strength 30:01 [1]

running warm up/down 11:50 1.45 km (8:10 / km) +21m 7:37 / km
ahr:126 max:153 shoes: inov-8 X-Talon 212

orienteering race (middle) 45:26 7.82 km (5:49 / km) +161m 5:16 / km
ahr:178 max:191 23c shoes: inov-8 X-Talon 212

running warm up/down 5:21 [1] 0.73 km (7:18 / km) +6m 7:01 / km
ahr:129 max:141 shoes: inov-8 X-Talon 212

running warm up/down 13:59 1.5 km (9:20 / km) +61m 7:45 / km
ahr:146 max:182 2c shoes: inov-8 X-Talon 212

orienteering race (long) 1:46:03 16.13 km (6:34 / km) +389m 5:52 / km
ahr:185 max:194 26c shoes: inov-8 X-Talon 212

running warm up/down 7:04 [1] 0.91 km (7:47 / km) +12m 7:18 / km
shoes: inov-8 X-Talon 212

running warm up/down 7:25 [1] 0.84 km (8:50 / km) +2m 8:44 / km
shoes: inov-8 X-Talon 200

orienteering (sprint) 26:54 3.3 km (8:09 / km) +118m 6:55 / km
ahr:152 max:182 17c shoes: inov-8 X-Talon 200

Note
(rest day)

running 35:35 [1] 6.18 km (5:45 / km)
ahr:148 max:163 shoes: Bagheera Ultra

running hills 1:08:02 13.18 km (5:10 / km) +190m 4:49 / km
ahr:131 max:195 shoes: inov-8 X-Talon 200

Note
slept:8.5 (rest day)

strength (rockgympa) 50:00 [2]
slept:8.0

stretching/blackroll/yoga 12:00 [0]

running warm up/down 6:51 1.14 km (6:00 / km) +6m 5:50 / km
ahr:139 max:151 slept:9.0 shoes: inov-8 X-Talon 212

orienteering (middle) 40:59 7.03 km (5:50 / km) +61m 5:35 / km
ahr:163 max:176 12c shoes: inov-8 X-Talon 212

running warm up/down 30:37 5.77 km (5:18 / km) +60m 5:03 / km
ahr:147 max:166 shoes: inov-8 X-Talon 212

climbing (bouldering) 30:00 [2]

orienteering long (Långpass) 1:20:04 10.73 km (7:28 / km) +123m 7:03 / km
ahr:162 max:182 18c slept:7.0 shoes: inov-8 X-Talon 212

running 40:49 6.41 km (6:22 / km)
ahr:144 max:171 shoes: inov-8 X-Talon 212

running 46:47 8.93 km (5:14 / km) +65m 5:03 / km
ahr:151 max:170 slept:7.0 shoes: inov-8 X-Talon 200

running warm up/down 33:41 6.45 km (5:13 / km) +82m 4:55 / km
ahr:147 max:162 shoes: inov-8 X-Talon 200

strength (rockgympa) 52:00 [2]

stretching/blackroll/yoga 9:05 [0]

running warm up/down 20:42 3.74 km (5:32 / km) +20m 5:23 / km
ahr:88 max:155 shoes: inov-8 X-Talon 200

running warm up/down 9:53 0.71 km (13:55 / km)
ahr:129 max:163 shoes: inov-8 X-Talon 212

orienteering (night) 1:05:19 10.17 km (6:25 / km) +141m 6:00 / km
ahr:174 max:195 12c slept:7.5 shoes: inov-8 X-Talon 212

alternative endurance warm up/down (spinning) 10:00 [1]
ahr:126 max:132 slept:6.5

alternative endurance intervals (crosstrainer) 40:00
ahr:179 max:189 shoes: Asics Gel-Super J33.2

alternative endurance warm up/down (spinning) 10:00 [1]
ahr:128 max:136

strength (stationsgympa) 45:00 [2]
slept:6.5

stretching/blackroll/yoga 11:00 [0]

orienteering long 2:01:18 15.59 km (7:47 / km) +335m 7:01 / km
ahr:164 max:189 26c slept:8.0 shoes: inov-8 X-Talon 212

running warm up/down 6:17 [2] 1.22 km (5:09 / km) +5m 5:03 / km
shoes: inov-8 X-Talon 212

running warm up/down 8:39 1.73 km (5:00 / km) +4m 4:57 / km
ahr:161 max:179 shoes: inov-8 X-Talon 212

orienteering 1:00:01 7.85 km (7:39 / km) +46m 7:26 / km
ahr:178 max:193 26c shoes: inov-8 X-Talon 212

alternative endurance warm up/down (spinning) 11:00
ahr:137 max:155

alternative endurance intervals (crosstrainer) 40:00
ahr:179 max:188 shoes: Asics Gel-Super J33.2

alternative endurance warm up/down (spinning) 10:00
ahr:137 max:184

strength (rockgympa) 50:00 [2]

orienteering (night) 1:01:17 11.63 km (5:16 / km) +98m 5:03 / km
26c shoes: inov-8 X-Talon 212