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Training Log Archive: loefaas

In the 7 days ending Dec 6, 2009:

activity # timemileskm+m
  Orienteering2 1:57:02 10.79(10:51) 17.36(6:44) 69
  Terrain running1 1:50:00 9.63(11:25) 15.5(7:06)
  Intervals1 33:53 5.72(5:56) 9.2(3:41)
  Running1 21:00 2.8(7:31) 4.5(4:40)
  Total4 4:41:55 28.93(9:45) 46.56(6:03) 69

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MoTuWeThFrSaSu

Saturday Dec 5, 2009 #

Orienteering 56:40 intensity: (20:00 @2) + (16:40 @3) + (20:00 @4) ***** 7.5 km (7:33 / km)
(sick) shoes: VJ Supra

Otervals at Bogesund before Linne's planning day. Together with millinger, mats, janne and oskar s from täby. Quit after two thirds since the body didn't feel perfect.

Thursday Dec 3, 2009 #

Note
(sick)

Have some strange flu or something, general bad feeling with some nausea and headache.

Wednesday Dec 2, 2009 #

Orienteering 1:00:22 [3] 9.86 km (6:07 / km) +69m 5:55 / km
(sick) shoes: Jalas Black

Onsdagsnatt, off to a bad start as the other nights, than had a good race. Old and not so good map, but some parts with beautiful terrain.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Tuesday Dec 1, 2009 #

Terrain running 1:50:00 intensity: (1:00:00 @2) + (30:00 @3) + (20:00 @4) *** 15.5 km (7:06 / km)
shoes: Mizuno Wace Ascend (II)

Winter training premiere. Tisdagsbana with some odd stuff and fireworks. Wet and very cold.

Monday Nov 30, 2009 #

Running warm up/down 21:00 [3] 4.5 km (4:40 / km)
shoes: NB 904

Intervals 33:53 intensity: (8:30 @2) + (25:23 @4) 9.2 km (3:41 / km)
shoes: NB 904

Nice interval session at the Sollentuna track. 4*2k with 1lap jog rest. Cruising today. ~6min 20s

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