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Training Log Archive: loefaas

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Orienteering1 2:32:15 15.64(9:44) 25.17(6:03) 688
  Chariot-running2 1:46:06 12.47(8:31) 20.07(5:17) 140
  Running2 30:53 4.07(7:35) 6.55(4:43) 25
  Steady State1 25:41 3.99(6:26) 6.43(4:00) 46
  Total5 5:14:55 36.17(8:42) 58.22(5:25) 898
  [1-5]5 5:14:00

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

Note
(rest day)

11hr in a car down to Germany.

Saturday May 6, 2017 #

10 AM

Running 7:11 intensity: (11 @0) + (5:56 @1) + (1:04 @2) 1.33 km (5:24 / km) +1m 5:23 / km
ahr:127 max:147

Orienteering race 2:32:15 intensity: (1 @0) + (29 @1) + (10:19 @2) + (1:11:08 @3) + (1:09:31 @4) + (47 @5) **** 25.17 km (6:03 / km) +688m 5:19 / km
ahr:166 max:185 shoes: X-talon 212 (IV)

Swedish ultralong champs outside Örebro.
Didn't know what to expect since I don't really have the volume in the training to run this long.
Mostly running in a group with Robbin K as locomotive. Felt quite good most of the time, some cramps in the end.
Finished 8th, about 10min behind Gustav B, but most of the elite not running, but you can't beat them that do not start. Only 2min up to bronze and was together with the guy who took the bronze at the start of last longer leg back home. But a worse routechoice and tired legs he was gone and couldn't catch up to the people in front.

Livelox (but they have messed up the starting time so the last hour is missing)
https://www.livelox.com/Viewer/SM-ultralang/H21-El...

results:
http://obasen.orientering.se/winsplits/online/sv/d...

Friday May 5, 2017 #

5 PM

Running 23:42 intensity: (11 @0) + (7:59 @1) + (13:22 @2) + (2:10 @3) 5.22 km (4:32 / km) +23m 4:26 / km
ahr:146 max:167 shoes: Energy Boost (IV)

busy week at work and still missing sleep from last weekend.

Thursday May 4, 2017 #

6 PM

Chariot-running 34:47 intensity: (17 @0) + (23:32 @1) + (9:55 @2) + (1:03 @3) 7.12 km (4:53 / km) +37m 4:46 / km
ahr:142 max:164 shoes: UltraBoost (II)

Tuesday May 2, 2017 #

4 PM

Steady State 25:41 intensity: (7 @0) + (2:19 @1) + (4:44 @2) + (7:19 @3) + (11:12 @4) 6.43 km (4:00 / km) +46m 3:52 / km
ahr:162 max:175 shoes: NB 680

Monday May 1, 2017 #

3 PM

Chariot-running 1:11:19 intensity: (8 @0) + (1:07:22 @1) + (3:49 @2) 12.95 km (5:31 / km) +103m 5:18 / km
ahr:133 max:157 shoes: Energy Boost (IV)

Run with Elin and Ella.

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