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Training Log Archive: loefaas

In the 7 days ending Sep 19, 2010:

activity # timemileskm+m
  Running4 2:31:25 21.79(6:57) 35.06(4:19) 309
  Orienteering2 1:32:47 9.23(10:03) 14.85(6:15) 76
  Steady State1 38:53 5.82(6:41) 9.36(4:09) 106
  Total5 4:43:05 36.83(7:41) 59.28(4:47) 491
  [1-5]5 4:42:46

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MoTuWeThFrSaSu

Sunday Sep 19, 2010 #

11 AM

Running warm up/down 12:19 intensity: (26 @1) + (11:19 @2) + (34 @3) 2.36 km (5:13 / km) +5m 5:10 / km
ahr:134 max:149 shoes: VJ Ghostrator

Orienteering race 47:02 intensity: (22 @1) + (2:07 @2) + (2:31 @3) + (42:02 @4) **** 9.07 km (5:11 / km) +55m 5:02 / km
ahr:162 max:170 shoes: VJ Ghostrator

District-champs relay. We had the champs together with Stockholm so it was good competition with a lot of teams. Good start of Mats only seconds behind Lidingö. Tomas had a not so good day on the 2nd leg and lost some time and places. Went out as 4 (1 in Uppland) 5.30 behind lidingö.
Had a not so good start, with problems on the 3-4 first controls, very hard to get into the map, could almost been running on a white paper, when I started to orienteering considering that it went good the rest of the course. Very hard to fit the route so either my garmin was very off, or there are some big problems with the map.

3rd best time overall, 1.5min after filip dahlgren.

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

results:
http://www.ranasok.se/dmstaf10/resultat.html

Running warm up/down 4:51 intensity: (48 @1) + (4:03 @2) 0.75 km (6:29 / km)
ahr:116 max:126 shoes: VJ Ghostrator

Saturday Sep 18, 2010 #

11 AM

Running warm up/down 18:08 intensity: (15 @1) + (5:07 @2) + (12:03 @3) + (43 @4) 3.74 km (4:51 / km) +28m 4:40 / km
ahr:147 max:170 shoes: NB 758

Running race 32:33 intensity: (32 @2) + (3 @3) + (2:18 @4) + (29:40 @5) 9.94 km (3:16 / km) +96m 3:07 / km
ahr:178 max:187 shoes: NB RX505 (spikeless)

Kung björn loppet. A small terrain race starting from Linné's clubhouse with a nice course in Hågadalen. Quite hilly and some mud made for a tough race. Had a nice battle with Johan shoulder to shoulder most of the race. At the end of the last uphill I managed with a full effort sprint to get about 10-20m gap which I managed to keep for the last 200m nice! Always nice with a victory.

results

Running warm up/down 12:50 intensity: (10:34 @2) + (2:16 @3) 2.36 km (5:27 / km) +28m 5:08 / km
ahr:141 max:148 shoes: NB 758

Thursday Sep 16, 2010 #

5 PM

Running warm up/down 14:09 intensity: (18 @0) + (1:34 @1) + (10:37 @2) + (32 @3) + (22 @4) + (46 @5) 2.58 km (5:29 / km) +38m 5:07 / km
ahr:130 max:191 shoes: NB 905

Steady State 38:53 intensity: (1 @0) + (5 @1) + (23 @2) + (2:43 @3) + (25:40 @4) + (10:01 @5) 9.36 km (4:09 / km) +106m 3:56 / km
ahr:167 max:190 shoes: NB 905

Running warm up/down 8:37 intensity: (13 @1) + (4:58 @2) + (3:26 @3) 1.46 km (5:55 / km) +17m 5:35 / km
ahr:141 max:157 shoes: NB 905

Wednesday Sep 15, 2010 #

6 PM

Orienteering intervals 45:45 intensity: (6:11 @1) + (19:45 @2) + (4:15 @3) + (14:45 @4) + (49 @5) 5.79 km (7:54 / km) +21m 7:46 / km
ahr:140 max:174 shoes: VJ Supra (II)

Monday Sep 13, 2010 #

5 PM

Running 47:58 intensity: (22 @1) + (19:24 @2) + (28:12 @3) 11.88 km (4:02 / km) +97m 3:53 / km
ahr:144 max:155 shoes: NB 750

Joined Erik P and Hamelius for a nice long run (they were going to do some 20-25+km). Felt straight away that my muscles were hurting a little too much today (especially left calf and feet) so cut it short. Nice run anyway.

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