Training Log Archive: JLIn the 30 days ending Sep 30, 2013:
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Orientering race (Stafett-SM, str 2) 51:16 *** 7.86 km (6:31 / km) +161m 5:55 / km
ahr:191 max:203 spiked:15/17c slept:7.7 shoes: VJ Integrator #3
Löpning warm up/down 8:25 1.04 km (8:06 / km) +58m 6:20 / km
ahr:156 max:203 shoes: VJ Integrator special
Orientering race (Medel-SM, final) 33:17 **** 5.2 km (6:24 / km) +81m 5:56 / km
ahr:194 max:202 spiked:14/18c slept:9.9 shoes: VJ Integrator special
Från Tävlingar 2013 |
Löpning warm up/down 6:21 0.78 km (8:08 / km) +71m 5:36 / km
ahr:177 max:208 shoes: VJ Integrator special
Orientering race (Medel-SM, kval) 30:52 **** 4.33 km (7:08 / km) +64m 6:38 / km
ahr:192 max:202 spiked:12/14c slept:8.5 shoes: VJ Integrator special
Från Tävlingar 2013 |
Löpning warm up/down 13:57 2.41 km (5:47 / km) +29m 5:28 / km
ahr:146 max:158 shoes: Saucony Kinvara 3
Löpning intervals 28:00 6.4 km (4:23 / km) +46m 4:13 / km
ahr:189 max:205 slept:9.0 shoes: Saucony Kinvara 3
Löpning warm up/down 8:08 1.69 km (4:49 / km) +33m 4:24 / km
ahr:154 max:166 shoes: VJ Integrator special
Orientering race (SM Lång, B-final) 1:20:21 *** 10.08 km (7:58 / km) +188m 7:17 / km
ahr:179 max:194 slept:7.0 shoes: VJ Integrator special
Från Tävlingar 2013 |
Orientering warm up/down 10:37 *** 1.32 km (8:03 / km) +25m 7:21 / km
ahr:151 max:184 shoes: VJ Integrator special
Orientering race (SM Lång, kval) 59:58 *** 9.21 km (6:31 / km) +143m 6:03 / km
ahr:190 max:201 slept:8.7 shoes: VJ Integrator special
Från Tävlingar 2013 |
Note
slept:6.0 (rest day)
Löpning warm up/down 12:25 2.57 km (4:50 / km) +14m 4:42 / km
ahr:148 max:165 shoes: Saucony Kinvara 3
Löpning intervals 36:00 7.98 km (4:31 / km) +73m 4:19 / km
ahr:175 max:197 slept:6.0 shoes: Saucony Kinvara 3
Rockgympa 48:08
ahr:153 max:188 slept:11.7
Löpning warm up/down 5:06 0.86 km (5:56 / km) +5m 5:46 / km
ahr:138 max:167 shoes: VJ Integrator special
Orientering race (Stafett-DM, str 2) 39:48 *** 6.0 km (6:38 / km) +72m 6:16 / km
ahr:180 max:193 spiked:11/13c slept:9.6 shoes: VJ Integrator special
Löpning warm up/down 7:04 1.45 km (4:53 / km) +11m 4:42 / km
ahr:148 max:176 shoes: VJ Integrator special
Orientering race (Medel-DM) 38:24 *** 5.38 km (7:08 / km) +79m 6:39 / km
ahr:196 max:207 spiked:11/13c slept:8.1 shoes: VJ Integrator special
Orientering 52:23 6.51 km (8:03 / km) +126m 7:20 / km
ahr:169 max:190 slept:9.2 shoes: VJ Integrator special
Orientering race (Vilses Sprint-KM) 13:27 ** 3.55 km (3:47 / km) +6m 3:45 / km
ahr:196 max:210 spiked:13/13c slept:7.2 shoes: Bagheera Ultra
Löpning warm up/down 12:00 2.7 km (4:27 / km)
shoes: Saucony Kinvara Trail
Löpning intervals 19:45 5.75 km (3:26 / km)
slept:6.8 shoes: Saucony Kinvara Trail
Orientering race (Lång-DM) 1:11:26 *** 10.88 km (6:34 / km) +165m 6:06 / km
ahr:198 max:213 spiked:13/18c slept:8.1 shoes: VJ Integrator
Orientering 52:39 *** 7.17 km (7:20 / km) +40m 7:08 / km
ahr:166 max:192 spiked:21/24c slept:6.0 (sick) shoes: VJ Integrator
Orientering 57:54 **** 5.74 km (10:05 / km) +49m 9:41 / km
ahr:160 max:187 spiked:11/15c slept:8.4 (sick) shoes: VJ Integrator #2