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Training Log Archive: loefaas

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  Orienteering2 2:31:14 18.05(8:23) 29.04(5:12) 270
  Running5 1:47:28 12.08(8:54) 19.44(5:32) 144
  Intervals1 30:00 4.72(6:22) 7.59(3:57) 39
  Terrain running1 12:59 1.4(9:15) 2.26(5:45) 22
  Total6 5:01:41 36.25(8:19) 58.33(5:10) 475
  [1-5]6 4:54:59

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MoTuWeThFrSaSu

Sunday Apr 20, 2014 #

Event: Silva League med Finspångsorienteringen
 
10 AM

Running warm up/down 17:48 intensity: (21 @0) + (14:40 @1) + (2:47 @2) 3.41 km (5:13 / km) +22m 5:03 / km
ahr:139 max:157 shoes: X-talon 212

Orienteering race 1:26:39 intensity: (14 @0) + (1:40 @1) + (38:00 @2) + (46:00 @3) + (38 @4) + (7 @5) 16.05 km (5:24 / km) +179m 5:07 / km
ahr:159 max:182 shoes: X-talon 212

12 PM

Running warm up/down 5:15 intensity: (4:39 @0) + (17 @1) + (19 @2) 0.88 km (5:59 / km)
ahr:88 max:156 shoes: X-talon 212

Saturday Apr 19, 2014 #

3 PM

Running 30:47 [1] 5.02 km (6:08 / km) +64m 5:46 / km
shoes: Saucony Triumph (III)

Friday Apr 18, 2014 #

Event: Arosträffen
 
9 AM

Terrain running warm up/down 12:59 intensity: (55 @0) + (2:47 @1) + (8:04 @2) + (1:08 @3) + (5 @4) 2.26 km (5:45 / km) +22m 5:29 / km
ahr:145 max:170 shoes: X-talon 212

Orienteering race 1:04:35 intensity: (12 @0) + (14 @1) + (4:21 @2) + (40:59 @3) + (18:49 @4) 12.99 km (4:58 / km) +91m 4:48 / km
ahr:167 max:175 shoes: X-talon 212

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

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

Wednesday Apr 16, 2014 #

4 PM

Running warm up/down 10:51 intensity: (18 @0) + (1:06 @1) + (9:20 @2) + (7 @3) 2.32 km (4:41 / km) +47m 4:15 / km
ahr:147 max:160 shoes: NB 890

Intervals 30:00 intensity: (3 @0) + (20 @1) + (5:29 @2) + (10:17 @3) + (13:51 @4) 7.59 km (3:57 / km) +39m 3:51 / km
ahr:166 max:178 shoes: NB 890

Intervals, inspired by yesterday's linné training I did 2*(4-3-2-1) with 1 min (2 min between sets) rest, on the hilly track at home. Not a great feeling, but the advantage of running on hilly track with new kind of intervals I have nothing to compare with so can persuade myself that they were fast. :-)

Running warm up/down 4:05 intensity: (41 @1) + (3:24 @2) 0.91 km (4:30 / km)
ahr:148 max:153 shoes: NB 890

Tuesday Apr 15, 2014 #

4 PM

Running 38:42 [1] 6.91 km (5:36 / km) +11m 5:34 / km
shoes: Saucony Triumph (III)

Easy run with Hjalmar and Anders from trainee-group after a full day of study visits (including the robotics factory :-)). Quite short since we had to hurry to be in time for the dinner.

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