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Training Log Archive: loefaas

In the 7 days ending Sep 26, 2010:

activity	#	time	miles		km		+m
Orienteering	3	2:47:32	17.67	(9:29)	28.43	(5:54)	434
Running	3	1:35:48	13.52	(7:05)	21.76	(4:24)	89
Intervals	1	1:00:00	7.46	(8:03)	12.0	(5:00)	50
Trail running	1	17:01	1.86	(9:09)	2.99	(5:41)	62
Total	5	5:40:21	40.5	(8:24)	65.18	(5:13)	635
[1-5]	5	5:40:08

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Sunday Sep 26, 2010 #

12 PM

Running warm up/down 17:54 [2] 3.63 km (4:56 / km) +16m 4:50 / km
shoes: NB 750

Orienteering race 14:50 [5] **** 4.23 km (3:30 / km) +38m 3:21 / km
shoes: NB RX505 (spikeless)

Elitserien sprint in Avesta. Not so difficult but pretty fun sprint. Had a good first half of the race, and with about 1/4 left of the race I still had chance for the podium, but messed it up on two legs.. Damn it!

map:
http://www.obasen.nu/runoway/start.php?competition...

Running warm up/down 8:00 [2] 1.23 km (6:30 / km) +4m 6:23 / km
shoes: NB 750

Saturday Sep 25, 2010 #

11 AM

Trail running warm up/down 17:01 [2] 2.99 km (5:41 / km) +62m 5:09 / km
shoes: VJ Ghostrator

Orienteering race 1:31:47 [4] 15.03 km (6:06 / km) +296m 5:34 / km
shoes: VJ Ghostrator

Elitserien long outside Avesta. Nice, tough Dala terrain. Had not my best day today, legs felt pretty ok, at least for the first half. But my technical skills were absent today.

http://www.obasen.nu/runoway/start.php?competition...

Thursday Sep 23, 2010 #

6 PM

Intervals 1:00:00 12.0 km (5:00 / km) +50m 4:54 / km
shoes: NB 905

Wednesday Sep 22, 2010 #

4 PM

Running 1:01:56 15.4 km (4:01 / km) +56m 3:57 / km
ahr:151 max:161 shoes: Mizuno Wave Rider (II)

Tuesday Sep 21, 2010 #

5 PM

Running warm up/down 7:58 1.51 km (5:17 / km) +13m 5:04 / km
ahr:123 max:135 shoes: VJ Supra (II)

Orienteering intervals 1:00:55 9.18 km (6:38 / km) +100m 6:18 / km
ahr:141 max:169 shoes: VJ Supra (II)

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