In the 31 days ending Aug 31, 2020:
Styrka (Bålstyrka och spänst) 40:50 [0] shoes: Nike peg 36
Orientering race (Bruksträffen) 1:06:48 intensity: (30:00 @1) + (36:48 @5) *** 8.28 km (8:04 / km) +46m 7:51 / km spiked:13/16c shoes: NVII Forest 1
Cykling long 1:59:41 [1] 47.38 km (23.8 kph) +177m shoes: Superior team xf 29 elite
Styrka (Maxstyrka) 54:06 [0] shoes: Nike peg 36
Rull skate intervals 1:04:32 intensity: (30:00 @1) + (34:32 @4) 20.57 km (3:08 / km) +209m 2:59 / km
Löpning intervals (Skogsintervaller) 55:00 intensity: (30:00 @1) + (25:00 @4) 9.09 km (6:03 / km) +16m 6:00 / km shoes: NVII Forest 1
Orientering 1:13:38 intensity: (7:00 @1) + (1:06:38 @3) *** 10.11 km (7:17 / km) +199m 6:38 / km spiked:23/25c shoes: NVII Forest 1
Styrka (Bålstyrka och spänst) 40:34 [0] shoes: Nike peg 36
Rull klassiskt long 1:30:12 [1] 22.03 km (4:06 / km) +243m 3:53 / km ahr:13 max:18 shoes: Swenor klassiska 2:or
Orientering intervals (Veckans bana Carlshem) 1:03:59 intensity: (6:00 @1) + (57:59 @3) ** 10.23 km (6:15 / km) +66m 6:04 / km spiked:8/10c shoes: NVII Forest 1
Orientering race (DM Lång) 1:16:05 intensity: (40:00 @1) + (36:05 @5) ** 10.7 km (7:07 / km) +79m 6:52 / km spiked:10/10c shoes: NVII Forest 1
Note (rest day)
Rull skate long 1:46:48 [1] 27.76 km (3:51 / km) +123m 3:46 / km
Löpning hills 55:04 intensity: (35:00 @1) + (7:00 @3) + (8:55 @4) + (4:09 @5) 10.14 km (5:26 / km) +213m 4:55 / km shoes: Nike peg turbo
Orientering (Teknikträning) 1:15:19 intensity: (5:30 @1) + (1:09:49 @3) *** 10.1 km (7:28 / km) +243m 6:40 / km spiked:15/20c shoes: NVII Forrest 2
Orientering intervals (Motions-ol) 52:04 intensity: (3:00 @1) + (49:04 @4) *** 6.11 km (8:31 / km) +125m 7:44 / km spiked:16/16c shoes: NVII Forrest 2
Orientering race (Skogslöparnas nordiska) 56:55 intensity: (30:00 @1) + (26:55 @4) *** 7.01 km (8:07 / km) +78m 7:42 / km spiked:12/14c shoes: NVII Forrest 1
Cykling race (MTB-O Övik) 1:10:43 intensity: (55:00 @1) + (15:43 @3) ** 12.46 km (10.6 kph) +107m spiked:8/14c shoes: Superior team xf 29 elite
Löpning long 1:31:35 [1] 14.26 km (6:25 / km) +108m 6:11 / km shoes: NVII Forrest 2
Löpning intervals (Banintervaller) 48:38 intensity: (37:00 @1) + (11:38 @5) 9.2 km (5:17 / km) +26m 5:13 / km shoes: Nike peg turbo
Rull klassiskt long 2:05:00 [1] 30.39 km (4:07 / km) +231m 3:58 / km shoes: Swenor klassiska 2:or
Löpning intervals 50:00 intensity: (30:00 @1) + (20:00 @5) 8.85 km (5:39 / km) +19m 5:35 / km shoes: NVII Forrest 2
Styrka 24:49 [0] shoes: Nike peg 36
Cykling warm up/down 10:00 [1]
Orientering (Teknikträning) 1:00:47 intensity: (6:00 @1) + (54:47 @3) **** 7.93 km (7:40 / km) +238m 6:40 / km spiked:21/22c shoes: NVII Forrest 1
Rull klassiskt long 56:36 [2] 14.84 km (3:49 / km) +61m 3:44 / km shoes: Swenor klassiska 3:or
Orientering intervals (Veckans bana) 38:38 intensity: (5:00 @1) + (33:38 @4) ** 5.81 km (6:39 / km) +72m 6:16 / km spiked:19/19c shoes: NVII Forrest 1
Rull skate hills 1:08:02 intensity: (1:00:00 @1) + (8:02 @4) 17.77 km (3:50 / km) +216m 3:37 / km shoes: Swenor skate 2:or
Orientering race (Skogslöpanra medel) 1:06:04 intensity: (33:00 @1) + (33:04 @5) **** 7.61 km (8:41 / km) +91m 8:12 / km spiked:9/11c shoes: NVII Forrest 1
Orientering race (Skogslöparna sprint) 49:27 intensity: (35:00 @1) + (14:27 @5) ** 7.23 km (6:50 / km) +110m 6:21 / km spiked:15/16c shoes: NVII Forrest 2
Orientering (Skogsluffen) 45:01 [3] ** 6.54 km (6:53 / km) +101m 6:23 / km spiked:20/20c shoes: NVII Forrest 2
Löpning hills 55:56 intensity: (41:00 @1) + (14:56 @5) 8.72 km (6:25 / km) +295m 5:29 / km shoes: Nike peg turbo
Styrka 19:31 [0] shoes: Nike peg 36
Cykling intervals (Segmentjakt med Melker) 1:35:01 intensity: (1:13:00 @1) + (16:24 @4) + (5:37 @5) 35.33 km (22.3 kph) +65m shoes: Superior team xf 29 elite
Rull klassiskt long 1:50:06 [1] 28.89 km (3:49 / km) +125m 3:44 / km
Löpning long 58:00 [1] 9.68 km (6:00 / km) +70m 5:47 / km shoes: Nike peg turbo
Löpning intervals 39:00 intensity: (25:00 @1) + (9:00 @4) + (5:00 @5) 7.89 km (4:57 / km) +78m 4:43 / km shoes: Nike peg turbo
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