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Training Log Archive: loefaas

In the 7 days ending Oct 24, 2010:

activity # timemileskm+m
  Running5 5:15:19 42.19(7:28) 67.91(4:39) 580
  Orienteering2 1:37:23 11.3(8:37) 18.18(5:21) 226
  Intervals2 1:01:52 8.96(6:54) 14.41(4:18) 193
  Trail running1 18:12 2.15(8:28) 3.46(5:16) 44
  Total6 8:12:46 64.6(7:38) 103.96(4:44) 1043
  [1-5]6 8:10:42

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MoTuWeThFrSaSu

Sunday Oct 24, 2010 #

10 AM

Running 2:20:50 intensity: (20 @1) + (47:19 @2) + (1:21:18 @3) + (11:46 @4) + (7 @5) 30.28 km (4:39 / km) +269m 4:27 / km
ahr:147 max:177 shoes: NB 758

Long run with Mats and Janne. Started from central Uppsala then south to Lunsen where Mats had som hittaut-checkpoints he wanted to pick up. So the middle part on small trails in the forest. Then back home again,

Saturday Oct 23, 2010 #

11 AM

Trail running warm up/down 18:12 [2] 3.46 km (5:16 / km) +44m 4:57 / km
shoes: VJ Ghostrator

Orienteering race 36:09 [5] **** 7.7 km (4:42 / km) +82m 4:27 / km
shoes: VJ Ghostrator

The final of the elite series competition. Had an ok race, small misstake in the start of the longer leg and a bigger misstaken to # 12. Supergood flow in the middle part and ok speed. Finished 5th, 2min behind wille who was in a different class compared to us others today.

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

Running warm up/down 7:57 [2] 0.99 km (8:01 / km) +15m 7:27 / km
shoes: VJ Ghostrator

Thursday Oct 21, 2010 #

6 PM

Running warm up/down 26:29 intensity: (13 @1) + (2:16 @2) + (23:58 @3) + (2 @4) 5.31 km (4:59 / km) +28m 4:52 / km
ahr:161 max:173 shoes: NB 905

Intervals 29:41 intensity: (25 @1) + (6:36 @2) + (3:59 @3) + (17:22 @4) + (1:19 @5) 6.71 km (4:25 / km) +54m 4:15 / km
ahr:155 max:174 shoes: NB 905

Linné-intervals. 2*4-3-2-1min with 1min rest today.

Running warm up/down 12:47 [2] 2.15 km (5:57 / km)
ahr:130 max:143 shoes: NB 905

Wednesday Oct 20, 2010 #

5 PM

Running long 1:43:42 intensity: (26 @1) + (9:28 @2) + (1:17:03 @3) + (16:45 @4) 25.12 km (4:08 / km) +220m 3:57 / km
ahr:151 max:174 shoes: NB 758

Another nice "half-marathon" club run. A little easier today since the elite series final in on Saturday. Nice gathering with Janne, Mats, Tomas, Lingan, Olle, Pettson and Lukas.

Tuesday Oct 19, 2010 #

Note

entered the high-score of most visited logs (http://attackpoint.org/points.jsp?metric=9) nice! Thanks to all you followers! Next thing is to get into top-100.
C • top 100 13
4 PM

Orienteering 1:01:14 intensity: (1:57 @0) + (2:10 @1) + (7:48 @2) + (19:59 @3) + (28:59 @4) + (21 @5) ***** 10.48 km (5:51 / km) +144m 5:28 / km
ahr:152 max:181 shoes: VJ Ghostrator

Smålandskavle-training in lunsen. The forest technique is maybe not the best right now but had quite good flow. Some small misstakes but nothing too big. Still some left of the o-season

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

Monday Oct 18, 2010 #

5 PM

Running warm up/down 12:53 intensity: (23 @1) + (7:19 @2) + (5:11 @3) 2.33 km (5:32 / km) +45m 5:02 / km
ahr:138 max:156 shoes: NB 905

Intervals 32:11 intensity: (7 @0) + (17 @1) + (7:18 @2) + (3:12 @3) + (10:31 @4) + (10:46 @5) 7.7 km (4:11 / km) +139m 3:50 / km
ahr:159 max:181 shoes: NB 905

The training for the XC-champs continue. Today very nice intervals together with Tomas and Janne. The interval-route was part of the course, first 1km on flat and sligthly downhill then the last 350m (~30m climb) was straigth up to the top at the castle. Very tough hill.

5* ~1.35km

4:39 (3:15 on 1km)
4:33 (3:03)
4:33 (3:06)
4:30 (3:02)
4:33 (3:06)

Running warm up/down 10:41 intensity: (21 @1) + (6:45 @2) + (2:03 @3) + (1:15 @4) + (17 @5) 1.72 km (6:13 / km) +3m 6:10 / km
ahr:142 max:176 shoes: NB 905

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