In the 7 days ending Aug 16, 2020:
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
Note (rest day)
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
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