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Training Log: Martinsson

In the last 7 days:

activity # timemileskm+m
  Running6 4:51:36 39.02(7:28) 62.8(4:39) 532
  Total6 4:51:36 39.02(7:28) 62.8(4:39) 532
  [1-5]6 4:51:12
«
1:22
0:00
FrSaSuMoTuWeTh

Wednesday Oct 17 #

11 AM

Running 45:59 intensity: (18:03 @1) + (25:12 @2) + (2:10 @3) + (34 @4) 9.1 km (5:03 / km) +58m 4:54 / km
ahr:112 max:156 shoes: NB 1400 v5

Lunchmys. Ont i baksida lår...

Tuesday Oct 16 #

5 PM

Running 1:03:57 intensity: (24 @0) + (28:16 @1) + (35:17 @2) 13.35 km (4:47 / km) +80m 4:39 / km
ahr:109 max:119 shoes: Inov-8 x-talon 190 (orange)

Intervaller med LOK
6-5-4-3-2-1-2-3-4 med 1/3 vila

Bra känsla idag. Körde några extra intervaller på slutet.

Monday Oct 15 #

12 PM

Running 34:24 intensity: (1:39 @1) + (21:37 @2) + (4:40 @3) + (6:23 @4) + (5 @5) 7.51 km (4:35 / km) +163m 4:08 / km
ahr:125 max:165 shoes: NB 1400 v5

Kort lunchpass. Några backintervaller i vallaskogen.
8 PM

Running 47:47 intensity: (15:37 @1) + (32:10 @2) 9.54 km (5:01 / km) +68m 4:50 / km
ahr:111 max:124 shoes: Saucony Kinvara XIII

Kvällsjogg.

Sunday Oct 14 #

Note
(rest day)

"vilodag". Viltdrev i Åtvidaberg hela dagen. Underbart väder.

Saturday Oct 13 #

12 PM

Running 1:02:45 intensity: (1:45 @1) + (7:17 @2) + (24:13 @3) + (21:12 @4) + (8:18 @5) 15.73 km (3:59 / km) +98m 3:52 / km
ahr:145 max:172 shoes: NB 1400 v5

Långa intervaller.
4 x 10 min
Tanken var att hålla strax under 3.30-fart, vilket gick helt enligt plan trots känningar i vänster baklår/rumpa.

3.27 - 3.24 - 3.29 - 3.24

Friday Oct 12 #

6 PM

Running 36:44 [2] 7.56 km (4:52 / km) +66m 4:40 / km
shoes: NB 1400 v5

Kort kvällsjogg.

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