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Training Log Archive: loefaas

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running4 2:08:16 19.37(6:37) 31.17(4:07) 247
  Trail running1 54:29 7.8(6:59) 12.55(4:21) 291
  Orienteering1 53:01 5.42(9:47) 8.73(6:05) 178
  Chariot-running1 44:37 5.43(8:13) 8.74(5:06) 201
  Intervals1 42:35 6.26(6:48) 10.07(4:14) 115
  cycling1 9:04 2.02(4:30) 3.25(2:48) 60
  Total7 5:32:02 46.3(7:10) 74.51(4:27) 1092
  [1-5]7 5:25:18

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

10 AM

Trail running 54:29 intensity: (4 @0) + (7:33 @1) + (19:29 @2) + (16:26 @3) + (10:57 @4) 12.55 km (4:21 / km) +291m 3:53 / km
ahr:157 max:173 shoes: UltraBoost (II)

cycling 9:04 intensity: (2:43 @0) + (2:57 @1) + (3:24 @2) 3.25 km (2:48 / km) +60m 2:33 / km
ahr:121 max:155

Saturday Aug 19, 2017 #

6 PM

Chariot-running 44:37 intensity: (2:52 @0) + (24:41 @1) + (13:31 @2) + (3:33 @3) 8.74 km (5:06 / km) +201m 4:35 / km
ahr:137 max:164 shoes: UltraBoost (II)

Friday Aug 18, 2017 #

6 PM

Running 12:18 intensity: (18 @0) + (8:05 @1) + (3:55 @2) 2.64 km (4:40 / km) +28m 4:26 / km
ahr:137 max:158

Running race 34:14 intensity: (17 @1) + (14 @2) + (9 @3) + (5:46 @4) + (27:48 @5) 9.81 km (3:29 / km) +108m 3:19 / km
ahr:177 max:186 shoes: Boston Boost

Very nice local race in Smedjebacken. Quite tough course with some climb and mostly on gravel roads or lager trails.
A guy from Ludvika opened really fast, lost some meters on the 1 km but could reel him in the followin kms. Mostly stayed behind when I caught him since I was on or very close to red. Manage to increase the speed the last km and take the victory, nice!

Looking at the HR the race was really on red..

Running 4:04 intensity: (5 @0) + (3:59 @1) 0.68 km (6:00 / km) +5m 5:48 / km
ahr:130 max:144

Wednesday Aug 16, 2017 #

11 AM

Running 27:10 intensity: (12 @0) + (6:22 @1) + (20:36 @2) 6.18 km (4:24 / km) +39m 4:16 / km
ahr:145 max:154 shoes: NB 680

Lunch run with stop to pick up some lunch.
6 PM

Running 9:00 intensity: (9 @0) + (1:58 @1) + (6:24 @2) + (29 @3) 1.9 km (4:44 / km) +27m 4:25 / km
ahr:145 max:162

Orienteering 53:01 intensity: (33 @1) + (3:16 @2) + (13:25 @3) + (35:09 @4) + (38 @5) *** 8.73 km (6:05 / km) +178m 5:31 / km
ahr:168 max:177 shoes: X-talon 212 (IV)

Unofficial comeback in yellow and black at Stora Tuna's club champs. Nice course in the best parts of Gyllbergen. Really tough to run there but pure pleasure to up in this nice terrain (closest one can come to norsk fjellterräng in sweden).
Lost about 1 min to Emil S on the big climb in the beginning and 1 min on a control misstake, otherwise good.
Not too far behind.
http://obasen.orientering.se/winsplits/online/sv/d...

Tuesday Aug 15, 2017 #

11 AM

Intervals 42:35 intensity: (13 @0) + (7:42 @1) + (9:33 @2) + (11:46 @3) + (10:21 @4) + (3:00 @5) 10.07 km (4:14 / km) +115m 4:00 / km
ahr:158 max:181 shoes: NB 680

Lunchtime 4*4min on the rocklunda track.

Monday Aug 14, 2017 #

11 AM

Running 41:30 intensity: (8 @0) + (4:04 @1) + (22:08 @2) + (15:10 @3) 9.97 km (4:10 / km) +40m 4:05 / km
ahr:155 max:166 shoes: NB 680

Lunch-run.

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