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Training Log Archive: loefaas

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Running6 3:31:21 27.95(7:34) 44.98(4:42) 374
  Orienteering1 52:42 6.5(8:07) 10.45(5:02) 118
  Intervals2 42:04 5.1(8:15) 8.2(5:08) 200
  Total6 5:06:07 39.54(7:44) 63.64(4:49) 692
  [1-5]6 5:02:41

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MoTuWeThFrSaSu

Saturday Jul 10, 2010 #

12 PM

Running warm up/down 16:49 intensity: (3:13 @0) + (2:00 @1) + (6:53 @2) + (4:04 @3) + (39 @4) 2.98 km (5:38 / km) +8m 5:34 / km
ahr:136 max:162 shoes: NB 758

Running race 16:01 intensity: (18 @2) + (4 @3) + (1:59 @4) + (13:40 @5) 4.92 km (3:15 / km) +11m 3:13 / km
ahr:178 max:186 shoes: Saucony Type A

Engelbrektsstafetten in Norberg. 5*5km. The team was, Stenström-me-johan nordlund-höij-millinger. OK, but I run about 40s faster three years ago but a fun race.

Running warm up/down 18:36 intensity: (47 @1) + (17:49 @2) 3.03 km (6:09 / km) +5m 6:06 / km
ahr:123 max:152 shoes: NB 758

Friday Jul 9, 2010 #

12 PM

Running 28:36 intensity: (14 @1) + (1:28 @2) + (26:02 @3) + (52 @4) 6.45 km (4:26 / km) +46m 4:17 / km
ahr:151 max:161

Thursday Jul 8, 2010 #

6 PM

Running warm up/down 19:33 intensity: (14 @1) + (17:55 @2) + (1:24 @3) 4.0 km (4:53 / km) +54m 4:35 / km
ahr:137 max:148 shoes: NB 905

Intervals 14:03 intensity: (7:13 @2) + (2:22 @3) + (3:54 @4) + (34 @5) 2.38 km (5:54 / km)
ahr:146 max:173 shoes: Asics Turbo Ghost II

Intervals with Johan at the track. 6*200m, felt quite good today, there is still some speed in the legs at least.

Running warm up/down 15:12 intensity: (10 @1) + (14:55 @2) + (7 @3) 2.65 km (5:44 / km) +31m 5:25 / km
ahr:136 max:147 shoes: NB 905

Wednesday Jul 7, 2010 #

6 PM

Running warm up/down 7:31 intensity: (13 @1) + (5:13 @2) + (2:05 @3) 1.33 km (5:38 / km) +27m 5:07 / km
ahr:134 max:145 shoes: NB 757

Orienteering 52:42 intensity: (13 @0) + (7 @1) + (15 @2) + (10:20 @3) + (41:47 @4) **** 10.45 km (5:02 / km) +118m 4:46 / km
ahr:161 max:171 shoes: VJ Supra (II)

Ravinen 3kvällars. Went to Nacka and run an open course at the "3kvällars" evening competition. Good flow in the orienteering, no misstakes at all, the feeling in the legs were far from good, my recovery between days seems to be very absent right now.. Had the same course as the M21, roughly one minute behind the best so that was ok. The feeling under the race was opposite compared to the splits were I thought I was running good in the beginning and then got quite tired half-way, guess the other got even more tired.

http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down 2:18 intensity: (57 @2) + (1:21 @3) 0.47 km (4:52 / km) +3m 4:43 / km
ahr:145 max:150 shoes: VJ Supra (II)

Tuesday Jul 6, 2010 #

6 PM

Running 16:20 intensity: (14 @1) + (16:06 @2) 3.18 km (5:08 / km) +54m 4:44 / km
ahr:130 max:142 shoes: NB 905

Intervals hills 28:01 intensity: (11 @1) + (11:35 @2) + (4:28 @3) + (9:24 @4) + (2:23 @5) 5.82 km (4:49 / km) +200m 4:06 / km
ahr:150 max:176 shoes: NB 905

hill intervals in uppsala with johan. OK, some seconds behind on each. Had planned to do a run in the morning as well but barley got out of bed, my hamstrings were so stiff and exhausted, no fun at all..

Running 11:10 [2] 2.16 km (5:10 / km) +4m 5:07 / km
ahr:135 max:142 shoes: NB 905

Monday Jul 5, 2010 #

5 PM

Running 59:15 intensity: (9 @1) + (12:26 @2) + (44:51 @3) + (1:49 @4) 13.79 km (4:18 / km) +131m 4:06 / km
ahr:147 max:162 shoes: NB 757

Not the legs with me today. Really slow and stiff in the beginning, almost impossible to get the heart rate over 150..

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