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Training Log Archive: loefaas

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Running8 6:38:41 56.81(7:01) 91.43(4:22) 639
  Orienteering2 1:34:50 10.57(8:58) 17.01(5:34) 183
  Steady State1 41:40 6.21(6:42) 10.0(4:10) 26
  Intervals1 39:21 5.9(6:40) 9.5(4:09) 36
  Strength & plyometrics1 20:14 0.1(3:26:05) 0.16(2:08:04)
  Total8 9:54:46 79.6(7:28) 128.1(4:39) 884
  [1-5]8 9:53:53

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MoTuWeThFrSaSu

Sunday Oct 7, 2012 #

1 PM

Running 2:17:18 intensity: (10:31 @1) + (1:43:35 @2) + (23:12 @3) 34.33 km (4:00 / km) +238m 3:52 / km
ahr:150 max:165 shoes: Saucony Triumph (II)

Nice long run in beautiful weather. Not so fresh but went on ok. Planned a faster bit between km 20 and 30, ok but wanted about 10s/km faster but didn't get the heart rate either.

Saturday Oct 6, 2012 #

10 AM

Running 18:19 [2] 2.5 km (7:20 / km) +22m 7:01 / km
shoes: VJ Bold(II)

Orienteering race 38:19 [5] 7.84 km (4:53 / km) +93m 4:37 / km
shoes: VJ Bold(II)

25manna-relay. Was moved up to 5th leg in the last minute. Good and quite clean run from me. Felt good in the forest and was bymyself more or less the whole course. Was suddenly together with oppe and joffe (two of our other guys on the leg) at the passing at the arena but they disappeared on the next control again. Came to the changeover as the 2nd person, 1st in our team. Linné was leading after our stage but with a not so good 7th leg we lost contact with the leading teams. Finally ended up at 7th place, not what we had hoped for but still a very nice fun day with the linné-crowd. We won the cheering by a huge amount at least! :-)

3rd time on my course.
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running 4:55 [1] 0.65 km (7:37 / km)
shoes: VJ Bold(II)

Thursday Oct 4, 2012 #

Note

25manna coming up this weekend. One of the funniest races during the whole year with the whole club running together. Linné have managed to gather 5 teams this year, supercool! New challenge for me this year as well, first time in 11 years I will run one of the parallell legs, 7th, fun! I will go out as the broom and try to gather the other runners for the changeover to Inga on 23rd. Will be challenging. But our team looks supergood, best team I ever have run in. http://www.oklinne.nu/uk/uk_main.php

2012: Leg 7
2011: Leg 2
2010: Leg 25
2009: Leg 24
2008: Leg 25
2007: Leg 24
2006: Leg 25
2005: Leg 25
2004: Leg 25
2003: Leg 1
2002: Leg 1
2001: Leg 5
2000: Leg 5 (2nd team)
1999: Leg 6
1998: Leg 6
1995?-1997: Leg 4
5 PM

Running warm up/down 4:07 intensity: (13 @0) + (3:54 @1) 0.69 km (5:57 / km) +1m 5:55 / km
ahr:117 max:125 shoes: VJ Bold(II)

Orienteering 56:31 intensity: (14 @0) + (13:28 @1) + (36:40 @2) + (5:57 @3) + (12 @4) 9.18 km (6:10 / km) +90m 5:52 / km
ahr:148 max:170 shoes: VJ Bold(II)

Wednesday Oct 3, 2012 #

9 AM

Running 41:47 [2] 9.95 km (4:12 / km) +89m 4:01 / km
shoes: Asics DS Trainer

5 PM

Running 1:35:42 intensity: (12:51 @1) + (1:22:51 @2) 23.0 km (4:10 / km) +136m 4:02 / km
ahr:149 max:158 shoes: Saucony Triumph (II)

Nice halfmara run together with Anders Grahl who is also going for Frankfurt. Nice to have someone to help keep the pace up in the dark, rainy evening.

Legs still super sore from Monday strength.

Tuesday Oct 2, 2012 #

8 AM

Running warm up/down 16:18 intensity: (10 @0) + (1:07 @1) + (14:32 @2) + (29 @3) 3.22 km (5:03 / km) +43m 4:44 / km
ahr:148 max:167 shoes: Saucony Peregrine

Steady State 41:40 intensity: (2:23 @1) + (4:24 @2) + (8:53 @3) + (26:00 @4) 10.0 km (4:10 / km) +26m 4:07 / km
ahr:167 max:177 shoes: Saucony Peregrine

Morning intervals with Mantra sport on muddy trails in Stadsskogen. 7*5min today, good pace set by Fredrik so had to work quite hard. The garmin length are quite off. Pace around 3:28-3:30.

Running warm up/down 5:01 intensity: (28 @1) + (4:33 @2) 1.07 km (4:42 / km)
ahr:151 max:157 shoes: Saucony Peregrine

6 PM

Running warm up/down 10:26 [1] 1.92 km (5:26 / km) +26m 5:06 / km
shoes: NB 905(II)

Intervals 39:21 intensity: (5:21 @1) + (10:00 @2) + (4:00 @3) + (20:00 @4) 9.5 km (4:09 / km) +36m 4:04 / km
shoes: NB 905(II)

Intervals with Linné in the evening. 4*(3-2-1)min. A little faster than planned. There was a multiple world champion there and kept good pace during the whole set. Fun with him and a lot other people there. Very crowded.

Running 14:08 [1] 2.27 km (6:14 / km) +1m 6:13 / km
shoes: NB 905(II)

Monday Oct 1, 2012 #

5 PM

Running warm up/down 18:58 intensity: (16 @0) + (5:00 @1) + (12:21 @2) + (1:17 @3) + (4 @4) 4.41 km (4:18 / km) +62m 4:01 / km
ahr:144 max:169 shoes: Saucony Triumph (II)

Strength & plyometrics 20:14 intensity: (12:10 @1) + (6:29 @2) + (1:35 @3) 0.16 km (2:08:04 / km)
ahr:132 max:162 shoes: Asics DS Racer

Back in Uppsala again, and the first rockgympa for the fall. Easy with just one lap but guess I will be hurting tomorrow anyway.

Running 31:42 intensity: (1:04 @1) + (30:38 @2) 7.41 km (4:17 / km) +21m 4:13 / km
ahr:151 max:158 shoes: Saucony Triumph (II)

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