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Training Log Archive: loefaas

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Running4 2:09:52 16.33(7:57) 26.28(4:56) 137
  Trail running1 1:03:22 8.08(7:51) 13.0(4:52) 83
  Other1 1:01:39
  Orienteering1 56:01 6.19(9:03) 9.97(5:37) 130
  Intervals1 40:46 6.38(6:23) 10.27(3:58) 51
  Drills and strides1 20:00 0.62(32:11) 1.0(20:00)
  Total7 6:11:40 37.61 60.53 401
  [1-5]7 6:09:25

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MoTuWeThFrSaSu

Sunday Mar 20, 2016 #

Event: Måsenstafetten
 
9 AM

Running warm up/down 14:00 intensity: (8:26 @1) + (5:34 @2) 2.45 km (5:42 / km) +13m 5:34 / km
ahr:139 max:155 shoes: X-talon 212 (III)

Orienteering race 56:01 intensity: (54 @1) + (2:02 @2) + (7:34 @3) + (43:45 @4) + (1:46 @5) 9.97 km (5:37 / km) +130m 5:17 / km
ahr:170 max:214 shoes: X-talon 212 (III)

Usual race premiere at Måsenstafetten. 2nd leg in our 3rd (2nd) team this year. Jakob changed over in the leading bunch so a lot of people starting around me. Good to first control, from there it was kind of diamond gaffling with four different options, even though a large group I was alone on my alternative. Good on the first 2 controls, but then a large misstake on the last forked control about 2.5 min. Catch some of the later starting team and had a nice group together with Jens Wängdahl and Robin Kantarp catching almost all the other teams again just before the passing at the arena. Small misstake on the last loop but finished in the end of the group fighting for place 3 and up (Linné 1 and Tuna leading by almost 4-5min).
Ok for being the first race, even if it felt really slow and sluggish in the forest the speed was good, only have to find the controls also.

Results my forking:
http://obasen.orientering.se/winsplits/online/en/d...

2nd stage non forked controls:
http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X-talon 212 (III)

Saturday Mar 19, 2016 #

4 PM

Running 41:56 intensity: (40 @0) + (40:50 @1) + (26 @2) 7.0 km (5:59 / km) +57m 5:45 / km
ahr:125 max:150 shoes: UltraBoost (II)

Easy jog with Elin around Djursvik.

Friday Mar 18, 2016 #

4 PM

Running 39:51 intensity: (12 @0) + (9:34 @1) + (29:31 @2) + (34 @3) 9.08 km (4:23 / km) +67m 4:14 / km
ahr:147 max:161 shoes: UltraBoost (II)

Easy afterwork.

Thursday Mar 17, 2016 #

7 PM

Running warm up/down 16:26 intensity: (18 @0) + (12:22 @1) + (3:46 @2) 3.21 km (5:07 / km)
ahr:133 max:158 shoes: UltraBoost (II)

Running 9:26 intensity: (21 @1) + (11 @2) + (1:41 @3) + (2:02 @4) + (5:11 @5) 3.0 km (3:09 / km)
ahr:173 max:186 shoes: Boston Boost

Running warm up/down 3:13 intensity: (7 @0) + (3:06 @1) 0.53 km (6:05 / km)
ahr:130 max:138 shoes: UltraBoost (II)

Drills and strides 20:00 [1] 1.0 km (20:00 / km)
shoes: UltraBoost (II)

Wednesday Mar 16, 2016 #

5 PM

Trail running 1:03:22 intensity: (9 @0) + (23:51 @1) + (39:22 @2) 13.0 km (4:52 / km) +83m 4:43 / km
ahr:144 max:157 shoes: X-talon 212 (II)

Easy run from home, partly on bruksleden and partly on quite icy and snowy roads. Tired today.

Tuesday Mar 15, 2016 #

6 PM

Intervals 40:46 intensity: (11 @0) + (5:42 @1) + (15:31 @2) + (9:23 @3) + (8:57 @4) + (1:02 @5) 10.27 km (3:58 / km) +51m 3:52 / km
ahr:158 max:179 shoes: UltraBoost (II)

4*4min intervals outside in the nice weather after a long day in Ludvika.

Monday Mar 14, 2016 #

5 PM

Other 1:01:39 intensity: (38 @0) + (49:27 @1) + (11:34 @2)
ahr:134 max:156

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