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Training Log Archive: loefaas

In the 7 days ending May 8, 2016:

activity # timemileskm+m
  Running4 2:12:18 19.09(6:56) 30.73(4:18) 299
  Orienteering2 1:41:18 10.31(9:49) 16.59(6:06) 126
  Terrain running2 1:32:51 9.88(9:24) 15.9(5:50) 17
  Rollerski1 1:06:19 10.4(6:23) 16.74(3:58) 72
  Intervals1 37:52 5.14(7:22) 8.27(4:35) 58
  Total7 7:10:38 54.82(7:51) 88.23(4:53) 572
  [1-5]7 7:09:26

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MoTuWeThFrSaSu

Sunday May 8, 2016 #

10 AM

Running warm up/down 14:51 intensity: (19 @0) + (11:42 @1) + (2:50 @2) 2.83 km (5:15 / km) +40m 4:54 / km
ahr:134 max:157 shoes: X-talon 212 (III)

Orienteering race 33:06 intensity: (29 @1) + (1:58 @2) + (19:07 @3) + (11:08 @4) + (24 @5) 5.61 km (5:54 / km) +84m 5:29 / km
ahr:165 max:180 shoes: X-talon 212 (III)

https://www.livelox.com/Viewer/Narkekvartetten-dag...

http://obasen.orientering.se/winsplits/online/sv/d...
C • Nice! 4

Running warm up/down 9:08 intensity: (10 @0) + (8:58 @1) 1.3 km (7:03 / km) +1m 7:01 / km
ahr:130 max:140 shoes: X-talon 212 (III)

Saturday May 7, 2016 #

3 PM

Rollerski 1:06:19 intensity: (21 @0) + (1:05:58 @1) 16.74 km (3:58 / km) +72m 3:53 / km
ahr:124 max:144

Thursday May 5, 2016 #

10 AM

Running warm up/down 9:25 intensity: (1 @0) + (7:26 @1) + (1:58 @2) 1.63 km (5:47 / km)
ahr:138 max:155 shoes: Boston Boost

Running race 1:22:40 intensity: (20 @1) + (10 @2) + (7:00 @3) + (1:14:52 @4) + (18 @5) 21.91 km (3:46 / km) +203m 3:36 / km
ahr:170 max:178 shoes: Boston Boost

12 PM

Running warm up/down 1:31 [1] 0.24 km (6:21 / km) +1m 6:13 / km
ahr:118 max:143 shoes: Boston Boost

Wednesday May 4, 2016 #

8 PM

Terrain running warm up/down 7:59 intensity: (17 @0) + (7:42 @1) 1.27 km (6:18 / km) +1m 6:17 / km
ahr:124 max:141 shoes: X-talon 212 (III)

Orienteering 1:08:12 intensity: (17:37 @1) + (49:59 @2) + (32 @3) + (4 @5) 10.98 km (6:13 / km) +42m 6:06 / km
ahr:151 max:219 shoes: X-talon 212 (III)

Tuesday May 3, 2016 #

6 PM

Running warm up/down 14:43 intensity: (14:41 @1) + (2 @2) 2.82 km (5:13 / km) +54m 4:45 / km
ahr:132 max:145 shoes: UltraBoost (II)

Intervals 37:52 intensity: (16:31 @1) + (9:54 @2) + (9:02 @3) + (2:25 @4) 8.27 km (4:35 / km) +58m 4:26 / km
ahr:147 max:174 shoes: UltraBoost (II)

Went to "Sweden's closest city" Enköping and met up with Johan there for some out-localized UIF training. Found a nice track there where we did 8*2min intervals. I took it quite easy and more tried to find a nice flow since it have been a couple of hard days during the weekend and some tough things to come this week.
Very nice with some company again!

Monday May 2, 2016 #

6 PM

Terrain running 1:24:52 intensity: (4 @0) + (17:51 @1) + (36:24 @2) + (20:52 @3) + (9:41 @4) ** 14.64 km (5:48 / km) +16m 5:46 / km
ahr:154 max:175 shoes: X-talon 212 (III)

B-boys in Surahammar. The terrain test course with a lot of extra loops.

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