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Training Log Archive: loefaas

In the 7 days ending Jul 19, 2009:

activity	#	time	miles		km		+m
Running	5	3:02:50	22.07	(8:17)	35.51	(5:09)	130
Orienteering	3	2:53:54	20.38	(8:32)	32.8	(5:18)	550
Trail running	1	25:00	2.49	(10:04)	4.0	(6:15)
Intervals	2	24:42	4.57	(5:24)	7.36	(3:21)
Total	6	6:46:26	49.5	(8:13)	79.67	(5:06)	680

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Sunday Jul 19, 2009 #

Event: O-Ringen

Running 14:00 [3] 3.11 km (4:30 / km)
shoes: Speedcross 2

Easy morning jog and a refreshing swim. 17k mass-start in the afternoon, this is going to be fun!

C • O-ringen! 2

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Icebug Spirit OLX

Orienteering race 1:30:00 [5] **** 20.3 km (4:26 / km) +240m 4:11 / km
shoes: Icebug Spirit OLX

Oringen stage 1 mass-start. First three shorter loops in a shitty grassy area. Started good and run good on the loops, about 45s after when we went out on the longer last loop. Felt the lack of distance training on the second half and had nothing to give when the pace increased in the end, just glad that I could keep the tail of the big group to the finish. Finished 13 about 50s after Wille.

Saturday Jul 18, 2009 #

Orienteering 50:36 [3] **** 7.5 km (6:45 / km) +230m 5:51 / km
ahr:145 shoes: Speedcross 2

Training north of Eksjö. Nice terrain and good feeling in the body, can be a fun week.

Friday Jul 17, 2009 #

Running 18:00 [1] 3.0 km (6:00 / km)
ahr:123 shoes: Speedcross 2

Travel day to Eksjö and oringen. Easy jog from our house with Sofie and Daniel in the afternoon.

Thursday Jul 16, 2009 #

Running warm up/down 1:00:00 [3] 11.0 km (5:27 / km)
ahr:150 shoes: NB 904

from home to the clubhouse, jogging between intervals and home again.

Intervals 10:30 [4] 3.56 km (2:57 / km)
ahr:166 shoes: NB 904

Intervals with the club. Run every second interval which meant 3*2min with 3min easy jog, 3*1min with 2min easy jog and 3*30s with 1.5min easy jog. Good speed but no good feeling.

Wednesday Jul 15, 2009 #

Running warm up/down 27:20 [3] 5.9 km (4:38 / km)
ahr:148 shoes: Speedcross 2

Orienteering 33:18 [3] 5.0 km (6:40 / km) +80m 6:10 / km
ahr:147 shoes: Speedcross 2

Nice run from home with a short course i Nåsten in easy pace.

Tuesday Jul 14, 2009 #

Running warm up/down 1:03:30 [3] 12.5 km (5:05 / km) +130m 4:50 / km
ahr:140 shoes: NB 904

Intervals 14:12 [5] 3.8 km (3:44 / km)
ahr:176 max:185 shoes: NB 904

Intervals at the track together with Johan and some aussie-guy. 10*(200m fast-200m jog (~1min)). Good feeling today even if the last ones were really tough.

31.3s
30.0s
30.4s
30.0s
29.8s
29.7s
31.1s
29.4s
30.5s
29.0s

Monday Jul 13, 2009 #

Note
(rest day)

Took another rest day, went go-carting with some people from work instead. So much fun!!

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