In the 7 days ending Aug 9, 2020:
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
Note (rest day)
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 warm up/down 10:00 [1]
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
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