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Training Log Archive: loefaas

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Running7 4:06:58 34.21(7:13) 55.05(4:29) 477
  Orienteering3 1:02:46 8.48(7:24) 13.65(4:36) 141
  Total7 5:09:44 42.69(7:15) 68.7(4:31) 618

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

4 PM

Running 1:30:00 [2] 21.91 km (4:06 / km) +178m 3:57 / km
shoes: UltraBoost

Saturday May 16, 2015 #

5 PM

Running 32:08 intensity: (8:08 @1) + (10:00 @2) + (10:00 @3) + (4:00 @4) 7.8 km (4:07 / km) +77m 3:56 / km
shoes: UltraBoost

Friday May 15, 2015 #

11 AM

Running warm up/down 19:48 [1] 3.24 km (6:06 / km) +87m 5:23 / km
shoes: X-talon 212 (II)

Orienteering race 39:08 intensity: (7:08 @2) + (10:00 @3) + (20:00 @4) + (2:00 @5) 7.09 km (5:31 / km) +133m 5:03 / km
shoes: X-talon 212 (II)

Thursday May 14, 2015 #

Event: Swedish League, sprint/medel
 
11 AM

Running warm up/down 17:49 [2] 3.8 km (4:42 / km) +31m 4:31 / km
shoes: Adidas adios boost

Orienteering race 14:37 intensity: (10:00 @4) + (4:37 @5) 4.06 km (3:36 / km) +5m 3:35 / km
shoes: Adidas adios boost

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: UltraBoost

Wednesday May 13, 2015 #

11 AM

Running 27:05 [1] 6.29 km (4:18 / km) +37m 4:11 / km
shoes: UltraBoost

Tuesday May 12, 2015 #

6 PM

Running warm up/down 5:53 [1] 1.2 km (4:53 / km) +4m 4:49 / km
shoes: UltraBoost

Orienteering 9:01 intensity: (8:01 @4) + (1:00 @5) 2.5 km (3:36 / km) +3m 3:35 / km
shoes: Adidas adios boost

Sprint-training at the local youth park tour. A mostly running course without real technical challenges, but good with a blow out before Thursday. Beat the H20 guys by 1min on 9min running, ok.

Running intervals 11:00 intensity: (2:00 @2) + (3:00 @3) + (6:00 @4) 3.24 km (3:24 / km) +26m 3:16 / km
shoes: UltraBoost

Short course so did 2*1km afterwards to get some more speed work.

Monday May 11, 2015 #

6 PM

Running 33:15 [1] 6.07 km (5:29 / km) +37m 5:19 / km
shoes: UltraBoost

Easy jog with Elin and Algot. Quite damaged body and mind from the weekend, on the positive side was that the foot was actually quite ok after the long tough run.

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