Training Log Archive: PtrIn the 31 days ending Oct 31, 2011:
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Note
slept:9.0
Orientering race (Stafett) 22:28 [4] 4.61 km (4:53 / km) +59m 4:35 / km
ahr:148 max:155 slept:6.0 weight:84.8kg (injured) shoes: Icebug Spirit olx
Simning (Simskola) 50:00 [3]
(injured)
Orientering race (Stafett) 1:05:54 [4] 10.67 km (6:11 / km) +278m 5:28 / km
ahr:149 max:162 slept:8.5 weight:84.4kg (injured) shoes: Inov-8 X-talon 212 #3
From Kartor 2011 |
Running 1:31:05 19.41 km (4:42 / km) +167m 4:30 / km
ahr:120 max:149 slept:7.5 weight:85.1kg (injured) shoes: Asics DS Trainer 14
Running 17:13 [2] 2.9 km (5:56 / km)
slept:8.0 (injured) shoes: Inov-8 X-talon 212 #3
Orientering intervals (OL-teknik) 23:34 [4] 5.0 km (4:43 / km)
ahr:142 shoes: Inov-8 X-talon 212 #3
Styrka (LOK-gympa) 45:00 [3]
slept:8.0 weight:85.6kg (injured)
Simning (Simskola) 50:00 [3]
slept:8.0 (injured)
Running warm up/down (OL-teknik) 14:42 [2] 2.0 km (7:21 / km)
ahr:100 slept:8.0 (injured) shoes: Inov-8 X-talon 212 #3
Orientering (OL-teknik) 55:20 [3] 5.6 km (9:53 / km)
ahr:120 max:141 (injured) shoes: Inov-8 X-talon 212 #3
From Kartor 2011 |
Note
slept:8.0 (injured) (rest day)
Note
slept:7.0 weight:84.8kg (injured) (rest day)
Roddmaskin warm up/down (Lunchträning) 5:00 [3]
slept:7.5 weight:83.8kg (injured)
Rörlighet (MAQ) 34:00 [1]
(injured)
Rullskidor warm up/down 32:43 [2] 7.23 km (4:32 / km)
ahr:100 (injured) shoes: Madshus Hypersonic Classics
Rullskidor 24:39 [3] 7.26 km (3:24 / km)
ahr:117 max:130 (injured) shoes: Madshus Hypersonic Classics
Running warm up/down 29:04 [2] 4.6 km (6:19 / km)
slept:7.0 weight:84.6kg (injured) shoes: Inov-8 X-talon 212 #3
Running 20:44 [4] 4.6 km (4:30 / km)
ahr:138 max:149 (injured) shoes: Inov-8 X-talon 212 #3
Styrka (LOK-gympa) 30:00 [3]
slept:8.0 weight:84.6kg (injured)
Orientering race (Medeldistans) 40:53 [4] 5.6 km (7:18 / km) +81m 6:48 / km
ahr:141 max:152 slept:8.0 weight:84.2kg (injured) shoes: Inov-8 X-talon 212 #3
From Kartor 2011 |
Simning (Simskola) 50:00 [3]
(injured)
Note
slept:7.5 weight:84.4kg (injured) (rest day)
Running 1:49:14 [3] 22.71 km (4:49 / km) +188m 4:37 / km
ahr:116 max:144 slept:8.0 weight:84.5kg (injured) shoes: Asics DS Trainer 14
Roddmaskin warm up/down (Lunchträning) 5:00 [3]
slept:8.0 weight:84.7kg (injured)
Rörlighet (MAQ) 27:00 [1]
(injured)
Rullskidor warm up/down 27:43 [2] 7.23 km (3:50 / km)
ahr:100 (injured) shoes: Madshus Hypersonic Classics
Rullskidor 22:07 [3] 7.26 km (3:03 / km)
ahr:115 max:138 (injured)
Cykel (Mtb) 1:36:01 [2] 23.01 km (14.4 kph) +180m
ahr:100 max:137 slept:7.0 weight:83.8kg (injured) shoes: Trek 6500 disc 20 (Mtb)
Rullskidor 2:07:37 [2] 30.53 km (4:11 / km) +128m 4:06 / km
ahr:106 max:127 slept:8.0 weight:84.4kg (injured) shoes: Madshus Hypersonic Classics
Cykel (Mtb) 1:42:00 [2] 22.6 km (13.3 kph) +180m
ahr:103 max:135 slept:10.0 weight:84.3kg (injured) shoes: Trek 6500 disc 20 (Mtb)
Simning (Simskola) 45:00 [3]
(injured)
Orientering race (Stafett) 39:19 [4] 7.1 km (5:32 / km) +135m 5:03 / km
ahr:153 max:159 slept:6.5 weight:85.9kg (injured) shoes: Icebug Spirit olx
From Kartor 2011 |
Orientering race (Nattcup) 49:00 [4] 8.1 km (6:03 / km) +108m 5:40 / km
ahr:149 max:163 slept:8.0 weight:84.7kg (injured) shoes: Inov-8 X-talon 212 #3
Ellips warm up/down (Lunchträning) 22:01 [2]
ahr:90 slept:8.0 weight:84.6kg (injured)
Ellips intervals (Lunchträning) 5:00 [4]
ahr:117 (injured)
Orientering 34:30 [4] 7.2 km (4:48 / km) +112m 4:27 / km
ahr:150 max:157 slept:8.5 weight:84.7kg (injured) shoes: IceBug spirit
Note
(injured)
Simning (Simskola) 50:00 [3]
slept:8.0 weight:83.6kg (injured)
Kanot 45:47 [1] 5.51 km (8:18 / km) +2m 8:18 / km
ahr:85 max:98 slept:8.0 weight:84.9kg (injured) shoes: Prijon barracuda
Running race (Terräng-DM) 44:44 [4] 11.31 km (3:57 / km) +1m 3:57 / km
ahr:157 max:166 (injured) shoes: Inov-8 X-talon 190