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Training Log Archive: loefaas

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  Running4 2:32:22 20.67(7:22) 33.26(4:35) 191
  Orienteering2 1:59:29 13.83(8:38) 22.25(5:22) 140
  Terrain running1 1:49:40 11.91(9:12) 19.17(5:43) 168
  Trail running2 1:36:37 10.0(9:40) 16.09(6:00) 600
  Strength & plyometrics1 49:10
  Intervals1 44:00 6.62(6:39) 10.65(4:08) 59
  Total7 9:31:18 63.02 101.43 1158
  [1-5]7 9:24:18

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

10 AM

Running warm up/down 11:08 intensity: (56 @0) + (1:29 @1) + (5:23 @2) + (2:59 @3) + (21 @4) 1.79 km (6:13 / km) +25m 5:49 / km
shoes: VJ Bold

Orienteering 55:59 intensity: (14 @1) + (1:02 @2) + (9:16 @3) + (45:27 @4) *** 12.26 km (4:34 / km) +140m 4:19 / km
shoes: VJ Bold

Running warm up/down 5:14 intensity: (1:37 @1) + (3 @2) + (1:54 @3) + (57 @4) + (43 @5) 0.94 km (5:33 / km) +2m 5:29 / km
shoes: VJ Bold

Saturday Jan 14, 2012 #

9 AM

Running 13:01 intensity: (7:31 @1) + (5:30 @2) 2.81 km (4:38 / km) +40m 4:19 / km
ahr:192 max:240 shoes: NB 759

Trail running 1:00:51 intensity: (6:45 @1) + (27:01 @2) + (25:53 @3) + (1:12 @4) 9.98 km (6:06 / km) +600m 4:41 / km
ahr:157 max:173 shoes: VJ Bold

Two laps on the backbana together with Ross. Long time no see and it really felt in the quads, very acid in every uphill.

Running 13:04 intensity: (4:16 @1) + (8:48 @2) 2.84 km (4:36 / km) +2m 4:35 / km
ahr:146 max:155 shoes: NB 759

Friday Jan 13, 2012 #

4 PM

Running 1:24:56 intensity: (5:39 @1) + (1:16:34 @2) + (2:43 @3) 20.26 km (4:12 / km) +115m 4:05 / km
ahr:152 max:169 shoes: NB 759

Halfmarathon run from home. Starting to feel better now, but still hard work. Not so nice weather with snowstorm today.

Thursday Jan 12, 2012 #

6 PM

Running warm up/down 14:51 intensity: (20 @0) + (14:31 @1) 2.9 km (5:07 / km) +4m 5:05 / km
ahr:133 max:142 shoes: NB 905(II)

Intervals 44:00 intensity: (4:03 @1) + (5:45 @2) + (13:26 @3) + (20:46 @4) 10.65 km (4:08 / km) +59m 4:01 / km
ahr:167 max:179 shoes: NB 905(II)

Nice interval-session with Linné, not so many boys showing up so was quite alone in the front on the longer intervals, but had to work harder on the shorter to keep Olle and Ross behind.

First time for me with this kind of intervals, fun and tough.

8*30s-2*4min-8*30s-2*4min-8*30s

Running warm up/down 10:08 intensity: (8:44 @1) + (1:24 @2) 1.72 km (5:54 / km) +3m 5:51 / km
ahr:138 max:147 shoes: NB 905(II)

Wednesday Jan 11, 2012 #

6 PM

Trail running warm up/down 35:46 [1] 6.11 km (5:51 / km)
ahr:128 max:137 shoes: VJ Bold

Orienteering 1:03:30 [3] ***** 10.0 km (6:21 / km)
shoes: VJ Bold

http://dl.dropbox.com/u/5549334/kartor/Onsdagsnatt...

Tuesday Jan 10, 2012 #

6 PM

Terrain running 1:49:40 intensity: (5:44 @0) + (23:28 @1) + (1:06:16 @2) + (13:51 @3) + (21 @4) 19.17 km (5:43 / km) +168m 5:29 / km
ahr:149 max:170 shoes: Icebug Sisu OLX

Monday Jan 9, 2012 #

Strength & plyometrics 49:10 [3]

Back in for some rockgympa

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