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Training Log Archive: loefaas

In the 7 days ending Oct 30, 2011:

activity # timemileskm+m
  Orienteering2 2:02:06 14.93(8:11) 24.03(5:05) 437
  Running5 1:11:00 8.3(8:33) 13.36(5:19) 75
  Intervals1 33:10 4.8(6:55) 7.72(4:18) 34
  Strength1 30:00
  Total5 4:16:16 28.03 45.12 546
  [1-5]5 3:52:28

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MoTuWeThFrSaSu

Sunday Oct 30, 2011 #

8 AM

Running 10:54 [2] 1.98 km (5:30 / km) +1m 5:29 / km
shoes: VJ Bold

Orienteering race 1:02:50 [4] 13.22 km (4:45 / km) +307m 4:16 / km
shoes: VJ Bold

Saturday Oct 29, 2011 #

6 PM

Running 16:58 intensity: (8:00 @1) + (8:25 @2) + (33 @3) 3.0 km (5:39 / km) +6m 5:36 / km
ahr:141 max:166 shoes: Saucony Kinvara

Thursday Oct 27, 2011 #

6 PM

Running warm up/down 10:13 intensity: (28 @0) + (9:19 @1) + (26 @2) 1.74 km (5:53 / km) +26m 5:28 / km
ahr:130 max:147 shoes: NB 905(II)

Intervals 33:10 intensity: (1:58 @0) + (4:38 @1) + (4:52 @2) + (5:01 @3) + (16:18 @4) + (23 @5) 7.72 km (4:18 / km) +34m 4:12 / km
ahr:163 max:180 shoes: NB 905(II)

Club intervals, 2*5*2min with 1min rest and 4min after 5. Niklas set a good pace from the start and kept it during the rest of the intervals. Good session today.

Running warm up/down 11:31 intensity: (9:42 @1) + (1:49 @2) 1.94 km (5:57 / km) +22m 5:37 / km
ahr:139 max:148 shoes: NB 905(II)

Wednesday Oct 26, 2011 #

6 PM

Running 19:06 [2] 4.25 km (4:30 / km) +12m 4:26 / km
shoes: Saucony Kinvara

easy to the gym

Strength 30:00 intensity: (15:00 @0) + (15:00 @1)

Tuesday Oct 25, 2011 #

4 PM

Running warm up/down 2:18 intensity: (1:20 @0) + (58 @1) 0.45 km (5:04 / km) +8m 4:39 / km
ahr:117 max:119 shoes: VJ Supra (II)

Orienteering 59:16 intensity: (5:02 @0) + (11 @1) + (5:48 @2) + (46:56 @3) + (1:00 @4) + (19 @5) 10.81 km (5:29 / km) +130m 5:10 / km
ahr:164 max:191 shoes: VJ Supra (II)

Last smålandskavle training before the competition before the competition on saturday and sunday. Out on a map north of Uppsala, some part super nice terrain some parts terrible, and a old map. Slow in the start but not any real mistakes, mats started some minute behind and caught me, from there to the finish we kept the same pace but some different routes. Missed the last control and got beaten once again.

Monday Oct 24, 2011 #

Note
(rest day)

working, working

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