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Training Log Archive: JSvanberg

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running - road4 5:21:30 37.53(8:34) 60.4(5:19) 193
  Running Trail2 46:40 6.21(7:31) 10.0(4:40)
  Orienteering1 45:30 2.86(15:55) 4.6(9:53)
  Gym1 45:00
  Other1 10:00
  bike - road1 10:00
  Total6 7:58:40 46.6 75.0 193

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MoTuWeThFrSaSu

Sunday Apr 14 #

Running Trail warm up/down 18:00 [2] 2.5 km (7:12 / km)

Orienteering 45:30 [3] 4.6 km (9:53 / km)

In mörtsjön.
3 parallel errors about 60-90s each and 2 poor route choices/planning 60s each.
Not very happy, legs felt like crap.

Saturday Apr 13 #

bike - road warm up/down 10:00 [2]

Gym 45:00 [1]

Mostly squats
Lots of ppl in the gym this morning

Friday Apr 12 #

Running - road 1:34:10 [2] 19.2 km (4:54 / km) +143m 4:44 / km
ahr:155

16km easy pace followed by 5km at marathon race pace,
1km easy followed by 8min fartlek at threshold and then easy pace back home.

Struggled during the fartlek but very pleased with this.

Running - road 21:00 [3] 5.0 km (4:12 / km) +50m 4:00 / km
ahr:167

Running - road 5:00 [4] 1.3 km (3:51 / km)
ahr:173

Effective running time during fartlek.
90s x2 60s x2 with 60s jogging rest

Thursday Apr 11 #

Running - road 1:07:00 [2] 13.0 km (5:09 / km)

Elljusspår around Sätra Bredäng

Running - road 25:00 [1] 3.7 km (6:45 / km)

Loop in Sätra with Hilda

Other 10:00 [1]

Core at home

Tuesday Apr 9 #

Running - road 25:00 [1] 3.5 km (7:09 / km)

Around blackeberg with Hilda. Horribel wind and cold. Started snowing

Running - road 16:00 [2] 3.0 km (5:20 / km)

Left Hilda home and ran to Ängby IP

Running Trail 28:40 [4] 7.5 km (3:49 / km)

5x 1500 on the trail around the little lake next to the track. Flat and nice beech forest.
5.45 per lap. With 90s rest. (Last lap in 5.40)

Probably too fast for threshold bit didn't feel too bad.

Running - road 21:30 [2] 2.8 km (7:41 / km)

14min warmdown back home
7.5min rest between sets

Monday Apr 8 #

Running - road 46:50 [2] 8.9 km (5:16 / km)
ahr:150

Blackeberg-bromma and back
Very windy today

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