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Training Log Archive: loefaas

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Running4 2:13:22 16.87(7:54) 27.14(4:55) 78
  Strength & plyometrics1 41:09 0.09(7:24:28) 0.15(4:36:10)
  Orienteering1 38:41 4.68(8:15) 7.54(5:08) 17
  Total4 3:33:12 21.64(9:51) 34.83(6:07) 95
  [1-5]3 3:10:49

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

2 PM

Running warm up/down 6:36 intensity: (12 @0) + (1:29 @1) + (3:37 @2) + (1:18 @3) 1.31 km (5:03 / km) +1m 5:02 / km
ahr:148 max:165 shoes: NB 905(II)

Orienteering intervals 38:41 intensity: (11:02 @1) + (3:00 @2) + (7:21 @3) + (17:18 @4) 7.54 km (5:08 / km) +17m 5:04 / km
ahr:155 max:177 shoes: NB 905(II)

Running warm up/down 8:47 [1] 1.19 km (7:22 / km) +3m 7:16 / km
ahr:127 max:136 shoes: NB 905(II)

Saturday Nov 10, 2012 #

9 AM

Running 22:06 [0] 4.06 km (5:26 / km)
shoes: Saucony Triumph (II)

Thursday Nov 8, 2012 #

Running 1:00:00 intensity: (10:00 @1) + (20:00 @2) + (20:00 @3) + (10:00 @4) 13.0 km (4:37 / km)
shoes: Saucony Triumph (II)

Linné-intervals. Not so up for any hard work, cut some intervals short and cheered for the other, and some with the girls.

Monday Nov 5, 2012 #

5 PM

Running warm up/down 16:24 intensity: (5 @0) + (51 @1) + (4:06 @2) + (10:30 @3) + (37 @4) + (15 @5) 3.66 km (4:29 / km) +50m 4:12 / km
ahr:159 max:188 shoes: Saucony Triumph (II)

Strength & plyometrics 41:09 intensity: (4:06 @1) + (10:05 @2) + (8:53 @3) + (14:40 @4) + (3:25 @5) 0.15 km (4:36:10 / km)
ahr:162 max:184 shoes: Asics DS Racer

Back at rockgympa, but body was not up for it yet. Tough program now, something to work on during the winter.

Running warm up/down 19:29 intensity: (1:23 @1) + (17:21 @2) + (45 @3) 3.92 km (4:58 / km) +24m 4:49 / km
ahr:150 max:160 shoes: Saucony Triumph (II)

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