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Training Log Archive: loefaas

In the 7 days ending Apr 10, 2017:

activity # timemileskm+m
  Intervals2 1:16:34 11.41(6:43) 18.36(4:10) 76
  Rollerski1 1:12:38 10.73(6:46) 17.26(4:12) 80
  Chariot-running1 59:15 8.11(7:18) 13.06(4:32) 75
  Orienteering1 48:48 6.16(7:55) 9.91(4:55) 124
  Terrain running1 37:08 3.53(10:32) 5.67(6:33) 66
  Running1 18:05 1.93(9:23) 3.1(5:50) 7
  Total6 5:12:28 41.86(7:28) 67.37(4:38) 426
  [1-5]6 5:09:11

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TuWeThFrSaSuMo

Monday Apr 10, 2017 #

4 PM

Chariot-running 59:15 intensity: (16:15 @1) + (43:00 @2) 13.06 km (4:32 / km) +75m 4:25 / km
ahr:138 max:155 shoes: Energy Boost (IV)

Met Elin at Friskis and took Ella home.

Sunday Apr 9, 2017 #

Event: Rånässtafetten
 
9 AM

Running 12:12 intensity: (21 @0) + (7:15 @1) + (3:47 @2) + (40 @3) + (9 @4) 2.33 km (5:14 / km) +7m 5:09 / km
ahr:140 max:168 shoes: X-talon 212 (IV)

Orienteering race 48:48 intensity: (20 @0) + (2:09 @1) + (1 @2) + (38 @3) + (42:04 @4) + (3:36 @5) **** 9.91 km (4:55 / km) +124m 4:38 / km
ahr:169 max:179 shoes: X-talon 212 (IV)

Rånässtafetten first leg. Opened hard, and was first to first control. Had some guys around me for the second, but from there I was mostly alone for the rest of the course. Very fast forest in the beginning and I managed to run a away a few seconds on each control. Very nice feeling.
Some small hesitations on the second loop but only major time loss was to the second last control where I stayed too high and had to go back some.
Won the first leg by 3min! Didn't really expect to have this kind of form at the moment. Haven't trained so much in the forest yet.
The team finished 3rd at the end.

Results (common controls)
http://obasen.orientering.se/winsplits/online/sv/d...

Results (my gaffel)
http://obasen.orientering.se/winsplits/online/sv/d...
C • Nice run! 2

Running 5:53 intensity: (4 @0) + (5:22 @1) + (27 @2) 0.77 km (7:39 / km)
ahr:126 max:151

Saturday Apr 8, 2017 #

5 PM

Terrain running 37:08 intensity: (26:45 @1) + (10:23 @2) 5.67 km (6:33 / km) +66m 6:11 / km
ahr:138 max:157 shoes: X-talon 212 (IV)

Friday Apr 7, 2017 #

4 PM

Rollerski 1:12:38 intensity: (2:05 @0) + (1:10:33 @1) 17.26 km (4:12 / km) +80m 4:07 / km
ahr:120 max:142

Rollerskiing with Elin and Ella. Worked quite well, not perfect technique with the caravan behind.

Thursday Apr 6, 2017 #

7 PM

Intervals 36:24 intensity: (14 @0) + (7:20 @1) + (18:53 @2) + (4:43 @3) + (4:23 @4) + (51 @5) 8.35 km (4:22 / km) +34m 4:16 / km
ahr:152 max:180 shoes: NB 680

Back to the hill-route. Good effort today

Tuesday Apr 4, 2017 #

3 PM

Intervals 40:10 intensity: (13 @0) + (8:32 @1) + (12:24 @2) + (10:49 @3) + (8:12 @4) 10.01 km (4:01 / km) +42m 3:56 / km
ahr:155 max:175 shoes: NB 680

4*4min intervals from work. Windy and tough today.

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