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Training Log Archive: loefaas

In the 7 days ending Jul 16, 2017:

activity # timemileskm+m
  Running4 3:05:28 27.02(6:52) 43.48(4:16) 145
  Chariot-running2 1:36:49 11.03(8:47) 17.75(5:27) 32
  Rollerski1 1:20:07 13.37(5:59) 21.52(3:43) 52
  Orienteering1 46:20 5.21(8:54) 8.38(5:32) 58
  Intervals1 44:05 6.84(6:27) 11.0(4:00)
  Total7 7:32:49 63.46(7:08) 102.14(4:26) 287
  [1-5]7 7:28:50

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MoTuWeThFrSaSu

Sunday Jul 16, 2017 #

5 PM

Running 40:07 intensity: (14 @0) + (11:58 @1) + (26:11 @2) + (1:44 @3) 9.54 km (4:12 / km) +52m 4:05 / km
ahr:147 max:165 shoes: Energy Boost (IV)

Easy one, long day/nigh yesterday travelling home.

Saturday Jul 15, 2017 #

10 AM

Running 50:09 intensity: (8 @0) + (6:54 @1) + (10:28 @2) + (16:06 @3) + (14:23 @4) + (2:10 @5) 12.06 km (4:09 / km) +21m 4:07 / km
ahr:160 max:180 shoes: NB 680

Last session on Gotland. 6*4min along the beach.

Friday Jul 14, 2017 #

12 PM

Rollerski 1:20:07 intensity: (45 @0) + (1:18:15 @1) + (35 @2) + (20 @3) + (12 @4) 21.52 km (3:43 / km) +52m 3:41 / km
ahr:122 max:174

Easy tour with Elin.

Thursday Jul 13, 2017 #

1 PM

Running 1:25:31 intensity: (10 @0) + (9:05 @1) + (1:01:21 @2) + (14:55 @3) 20.02 km (4:16 / km) +66m 4:12 / km
ahr:152 max:166 shoes: Energy Boost (IV)

Longer run up to Herrgårdsklint, and from there down to water and along the shore back home.

Chariot-running 27:54 intensity: (17 @0) + (19:53 @1) + (7:20 @2) + (24 @3) 5.38 km (5:11 / km) +11m 5:08 / km
ahr:140 max:159 shoes: Energy Boost (IV)

When I got home, Elin wanted to go for a short run so took Ellan in the chariot and joined.

Wednesday Jul 12, 2017 #

10 AM

Running 7:03 intensity: (39 @0) + (5:09 @1) + (1:15 @2) 1.36 km (5:11 / km) +5m 5:05 / km
ahr:126 max:149

Orienteering 46:20 intensity: (3:16 @1) + (12:21 @2) + (17:23 @3) + (13:06 @4) + (14 @5) ***** 8.38 km (5:32 / km) +58m 5:21 / km
ahr:161 max:187 shoes: X-talon 212 (IV)

Open course at the 3-days competition here. Gotland de luxe today with a lot of green diffuse areas and hidden controls.

livelox:
https://www.livelox.com/Viewer/Gotlands-3-dagars-E...

Running 2:38 intensity: (1:32 @0) + (1:06 @1) 0.5 km (5:19 / km)
ahr:97 max:142

Tuesday Jul 11, 2017 #

1 PM

Chariot-running 1:08:55 intensity: (14 @0) + (1:07:41 @1) + (1:00 @2) 12.38 km (5:34 / km) +21m 5:31 / km
ahr:132 max:148 shoes: Energy Boost (IV)

Easy run with Elin and Ella to Sysne to buy some smoked shrimps for the dinner.

Monday Jul 10, 2017 #

Intervals 44:05 intensity: (12:05 @1) + (10:00 @2) + (12:00 @3) + (10:00 @4) 11.0 km (4:00 / km)
shoes: NB 680

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