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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Martinsson

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Running24 22:02:43 182.02(7:16) 292.93(4:31) 720
  Löpning terräng2 2:01:37 12.72(9:33) 20.48(5:56) 116
  Orientering3 1:48:45 13.28(8:11) 21.37(5:05) 36
  Styrka1 30:00
  Total27 26:23:05 208.02 334.77 873

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Monday Nov 30, 2020 #

11 AM

Running 1:02:54 intensity: (14 @1) + (22:20 @2) + (33:20 @3) + (7:00 @4) 14.31 km (4:24 / km) +38m 4:20 / km
ahr:133 max:158 shoes: Nike Zoom Pegasus 36

Lunchdistans

Sunday Nov 29, 2020 #

9 AM

Running 25:53 [2] 5.35 km (4:50 / km) +15m 4:46 / km
shoes: Icebug Spirit 7 OLX II

Orientering 44:34 intensity: (8 @2) + (14 @3) + (21:21 @4) + (22:51 @5) 8.59 km (5:11 / km) +16m 5:09 / km
ahr:163 max:181 shoes: Icebug Spirit 7 OLX II

Sunes bana i lätt snöfall.
Slarvig kontrolltagning (som alltid). Stel i både höft och rygg.

Running 24:57 intensity: (17:41 @2) + (6:45 @3) + (22 @4) + (9 @5) 4.19 km (5:57 / km)
ahr:126 max:165 shoes: Icebug Spirit 7 OLX II

Saturday Nov 28, 2020 #

Note
(rest day)

Familjeutflykt till Omberg.

Friday Nov 27, 2020 #

11 AM

Running 39:49 intensity: (58 @1) + (14:21 @2) + (15:17 @3) + (8:32 @4) + (41 @5) 10.09 km (3:57 / km) +8m 3:56 / km
ahr:133 max:165 shoes: Adidas Adizero Boston 8

Lunchintervaller
5 x 4 min
Tröskelfart (~3.25 min/km)

Thursday Nov 26, 2020 #

8 PM

Running 41:12 intensity: (45 @1) + (23:13 @2) + (17:14 @3) 9.64 km (4:16 / km) +6m 4:16 / km
ahr:127 max:147 shoes: Nike Zoom Pegasus 36

Tröskelpasset på lunchen uteblev så fick bli ett lugnare kvällslöp istället.

Wednesday Nov 25, 2020 #

11 AM

Running 53:30 intensity: (6:28 @1) + (44:48 @2) + (2:14 @3) 11.12 km (4:49 / km) +21m 4:46 / km
ahr:117 max:142 shoes: NB 1400 v6 II

Lunchjogg

Tuesday Nov 24, 2020 #

5 PM

Running 53:56 intensity: (5:49 @1) + (16:25 @2) + (13:45 @3) + (17:57 @4) 12.22 km (4:25 / km) +10m 4:24 / km
ahr:134 max:161 shoes: Adidas Adizero Boston 8

Intervaller
8 x 3-1'
Segt idag.

Monday Nov 23, 2020 #

Note
(rest day)

Sunday Nov 22, 2020 #

9 AM

Running 27:34 intensity: (6:53 @1) + (16:23 @2) + (4:18 @3) 5.92 km (4:39 / km) +23m 4:34 / km
ahr:117 max:135 shoes: Nike Zoom Pegasus 36

Till Vidingsjö

Orientering 48:41 intensity: (5 @1) + (9:14 @2) + (13:35 @3) + (18:45 @4) + (7:02 @5) 8.81 km (5:31 / km) +10m 5:30 / km
ahr:145 max:175 shoes: Icebug Spirit 7 OLX II

Sunes bana
Ringrostig orientering (inte helt oväntat). Snett på flera ställen plus ett antal kassa kontrolltagningar.
Ändå kul med OL.

Saturday Nov 21, 2020 #

9 AM

Running 1:20:00 intensity: (5:55 @1) + (37:08 @2) + (36:30 @3) + (27 @4) 15.42 km (5:11 / km) +23m 5:09 / km
ahr:126 max:149 shoes: Nike Zoom Pegasus 36

Barnvagnslöp

Friday Nov 20, 2020 #

12 PM

Running 47:09 intensity: (32 @1) + (24:56 @2) + (21:41 @3) 11.02 km (4:17 / km) +41m 4:12 / km
ahr:127 max:142 shoes: Nike Zoom Pegasus 36

Ärendelöp till Tornby

Thursday Nov 19, 2020 #

12 PM

Running 33:49 intensity: (12 @1) + (58 @2) + (5:00 @3) + (18:39 @4) + (9:00 @5) 10.0 km (3:23 / km) +71m 3:16 / km
ahr:156 max:173 shoes: Adidas Adizero Boston 8

10 km tröskel.
Tid: 33.49
Lätt i medvinden, tungt i motvinden.
Bra ben!
C • Stabilt 4

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Adizero Boston 8

Wednesday Nov 18, 2020 #

11 AM

Running 1:00:06 intensity: (1:41 @1) + (37:55 @2) + (20:30 @3) 13.27 km (4:32 / km) +40m 4:28 / km
ahr:124 max:141 shoes: Nike Zoom Pegasus 36

Lunchdistans

Tuesday Nov 17, 2020 #

5 PM

Running 47:10 intensity: (17 @1) + (2:50 @2) + (14:58 @3) + (24:05 @4) + (5:00 @5) 11.16 km (4:14 / km) +44m 4:09 / km
ahr:149 max:179 shoes: NB 1400 v6 II

Intervaller på elljusspåret i Lambo
20 x 70-20'

Monday Nov 16, 2020 #

8 PM

Styrka 30:00 [1]

Lite styrka/rörelse hemma.

Sunday Nov 15, 2020 #

11 AM

Löpning terräng 1:22:01 intensity: (26:58 @1) + (52:05 @2) + (2:58 @3) 14.47 km (5:40 / km) +39m 5:36 / km
ahr:113 max:137 shoes: NB Summit unknown

Inte alls sugen på träning, Dessutom problem med höften. Fick ändå bli lite lättare stigdistans för att komma ut lite.

Saturday Nov 14, 2020 #

2 PM

Running 1:29:01 intensity: (43:06 @1) + (45:55 @2) 16.83 km (5:17 / km) +56m 5:12 / km
ahr:109 max:127 shoes: Nike Zoom Pegasus 36

Barnvagnsjogg.

Friday Nov 13, 2020 #

11 AM

Running 1:00:00 intensity: (42 @1) + (20:26 @2) + (17:15 @3) + (16:05 @4) + (5:32 @5) 14.54 km (4:08 / km) +32m 4:05 / km
ahr:139 max:170 shoes: Adidas Adizero Boston 8

Tröskelintervaller
3 x 10 min

Progressiv fart
1: 3.34 min/km
2: 3.28 min/km
3. 3.18 min/km

Note: Höften kändes inte bra...

Thursday Nov 12, 2020 #

8 PM

Running 50:54 intensity: (36 @1) + (29:42 @2) + (20:36 @3) 11.48 km (4:26 / km) +13m 4:25 / km
ahr:126 max:142 shoes: Nike Zoom Pegasus 36

Kvällslöp.

Wednesday Nov 11, 2020 #

12 PM

Running 45:22 intensity: (41 @1) + (36:35 @2) + (8:06 @3) 10.0 km (4:32 / km) +33m 4:28 / km
ahr:122 max:143 shoes: Nike Zoom Pegasus 36

Lunchlöp ner till Clas Ohlson på stan.

Tuesday Nov 10, 2020 #

5 PM

Running 52:48 intensity: (1:11 @1) + (16:56 @2) + (13:52 @3) + (15:03 @4) + (5:46 @5) 12.62 km (4:11 / km) +7m 4:10 / km
ahr:139 max:171 shoes: Adidas Adizero Boston 8

Intervaller
8 x 3-1' min
Helt OK ben idag. Fart mellan 3.10-3.20 min/km

Monday Nov 9, 2020 #

Note
(rest day)

Sunday Nov 8, 2020 #

9 AM

Running 2:01:05 intensity: (1:24 @1) + (1:05:23 @2) + (52:12 @3) + (2:06 @4) 25.84 km (4:41 / km) +77m 4:37 / km
ahr:127 max:160 shoes: Nike Zoom Pegasus 36

Långpass som inkluderade en sprintbana i Ånestad och ett längre stopp på Tinnerö.

Saturday Nov 7, 2020 #

2 PM

Running warm up/down 22:12 intensity: (3:23 @1) + (17:07 @2) + (1:42 @3) 4.32 km (5:08 / km) +11m 5:04 / km
ahr:116 max:136 shoes: Nike Zoom Pegasus 36

Jogg till TF med resten av familjen. Signe i löpvagnen.

Orientering 15:30 intensity: (6:18 @1) + (6:22 @2) + (1:47 @3) + (48 @4) + (15 @5) 3.97 km (3:54 / km) +11m 3:51 / km
ahr:116 max:166 shoes: Inov-8 x-talon 190 (orange)

Sprint i TF (LOK-Event)
Kände mig riktigt seg...
Miss till k21 (fel sida staketet), i övrigt OK.

Running warm up/down 24:13 intensity: (1:01 @1) + (13:08 @2) + (10:02 @3) + (2 @4) 4.47 km (5:25 / km) +27m 5:16 / km
ahr:125 max:148 shoes: Nike Zoom Pegasus 36

Hem.

Friday Nov 6, 2020 #

11 AM

Running 45:38 intensity: (2:24 @1) + (30:43 @2) + (12:31 @3) 9.88 km (4:37 / km) +15m 4:35 / km
ahr:123 max:142 shoes: Nike Zoom Pegasus 36

Lunchlöp.
Fint väder! Sprang i shorts och t-shirt.

Thursday Nov 5, 2020 #

12 PM

Running 34:55 intensity: (2 @1) + (1:33 @2) + (4:51 @3) + (18:15 @4) + (10:14 @5) 10.0 km (3:30 / km) +28m 3:27 / km
ahr:156 max:175 shoes: Adidas Adizero Boston 8

10 km tröskel på lunchen.
Segt i motvinden. Klarade skamgränsen sub 35.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Adizero Boston 8

Wednesday Nov 4, 2020 #

11 AM

Running 52:19 intensity: (11 @1) + (5:44 @2) + (41:54 @3) + (4:30 @4) 11.87 km (4:24 / km) +27m 4:22 / km
ahr:136 max:157 shoes: Nike Zoom Pegasus 36

Lunchdistans.

Tuesday Nov 3, 2020 #

5 PM

Running 50:50 intensity: (20 @1) + (1:56 @2) + (9:17 @3) + (31:19 @4) + (7:58 @5) 11.76 km (4:19 / km) +29m 4:16 / km
ahr:152 max:176 shoes: Adidas Adizero Boston 8

Intervaller när Vidar var på gympa.
20 x 70-20'

Monday Nov 2, 2020 #

8 PM

Running 45:27 intensity: (2 @1) + (30:46 @2) + (14:37 @3) + (2 @4) 9.62 km (4:43 / km) +28m 4:39 / km
ahr:126 max:148 shoes: Nike Zoom Pegasus 36

Kvällslöp.

Sunday Nov 1, 2020 #

4 PM

Löpning terräng 39:36 intensity: (20:30 @1) + (19:06 @2) 6.01 km (6:35 / km) +78m 6:11 / km
ahr:109 max:125 shoes: Inov-8 Oroc II

Kort lufs i Skräddarbacken för att känna på ryggen. Inte bra tyvärr.

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