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Training Log Archive: loefaas

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Orienteering1 1:15:27 5.19(14:32) 8.35(9:02) 78
  Running2 58:10 7.08(8:13) 11.4(5:06) 76
  Total2 2:13:37 12.27(10:53) 19.75(6:46) 154
  [1-5]2 2:09:50

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

11 AM

Running warm up/down 5:49 intensity: (18 @0) + (5:31 @1) 1.06 km (5:29 / km) +7m 5:18 / km
ahr:127 max:138 shoes: X-talon 212

Orienteering 1:15:27 intensity: (3:05 @0) + (39:30 @1) + (23:20 @2) + (6:03 @3) + (3:29 @4) ***** 8.35 km (9:02 / km) +78m 8:38 / km
ahr:184 max:253 shoes: X-talon 212

Vinterrejset, gimmick-orienteering with mirrored maps etc.

The map we got:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

and the course on a normal map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

We got the the position of the next control location at each control and had to figured it out where it was on the map we had. 1st and 2nd were ok, larger mistake on 3rd, from there I was with Albin and some other guys and we run pretty solid for almost rest of the course, except that I did a 19min mistake on the last control...

results:
http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Nov 9, 2013 #

Note
(sick) (rest day)

Cold actually not so bad, mostly lazy.

Friday Nov 8, 2013 #

Note
(sick) (rest day)

Post-mara and post-thesis cold

Thursday Nov 7, 2013 #

6 PM

Running 52:21 intensity: (24 @0) + (27:55 @1) + (19:32 @2) + (3:39 @3) + (51 @4) 10.33 km (5:04 / km) +69m 4:54 / km
ahr:143 max:172 shoes: Saucony Triumph (III)

Easy running looking at the linné-people doing intervals. Legs pretty ok.

Wednesday Nov 6, 2013 #

Note
(rest day)

Amused me by collecting my marathon-splits here on AP, enjoy!
http://attackpoint.org/racesplits.jsp/race_13220

Feel free to add your own splits from different marathons!

Tuesday Nov 5, 2013 #

Note
(rest day)

Home again.

Monday Nov 4, 2013 #

Note
(rest day)

walking around manhattan, legs pretty ok actually.

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