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Training Log Archive: goranwinblad

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running8 6:27:49 33.23(11:40) 53.47(7:15) 759
  Orienteering2 2:02:44 10.05(12:13) 16.17(7:35) 432
  Crosstrainer2 2:00:00
  Strength3 1:40:00
  Total10 12:10:33 43.28 69.65 1191

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

8 AM

Running 1:50:00 intensity: (1:28:12 @1) + (21:48 @2) 14.21 km (7:45 / km) +362m 6:52 / km
ahr:103 max:129 shoes: Nike Terra Kiger 3

Långpass innan frukost, lugnt.

Saturday Nov 25, 2017 #

7 AM

Running 30:03 intensity: (23:00 @1) + (6:56 @2) + (7 @3) 3.49 km (8:37 / km) +116m 7:23 / km
ahr:104 max:131 shoes: Nike Terra Kiger 3

Morgonjogg stig.
10 AM

Running warm up/down 10:16 intensity: (5:00 @1) + (5:16 @2) 1.77 km (5:47 / km) +73m 4:48 / km
ahr:101 max:122 shoes: VJ Sarva D'vil 2

Orienteering 1:01:10 intensity: (3:19 @1) + (7:05 @2) + (26:40 @3) + (24:03 @4) + (3 @5) 6.64 km (9:13 / km) +308m 7:29 / km
ahr:142 max:168 shoes: VJ Sarva D'vil 2

Orientering 2x tröskelintervaller 22min och 28min. Karta

Running warm up/down 8:20 intensity: (4:55 @1) + (3:25 @2) 1.23 km (6:47 / km) +25m 6:09 / km
ahr:126 max:154 shoes: VJ Sarva D'vil 2

Friday Nov 24, 2017 #

8 AM

Running 40:00 intensity: (15:00 @1) + (20:00 @2) + (5:00 @3) 6.2 km (6:27 / km)
shoes: Nike Terra Kiger 3

Lugn morgonjogg stig och väg.

Strength 20:00 [1]

Styrka aktiv rörlighet.
3 PM

Crosstrainer 1:30:00 intensity: (1:00:00 @1) + (30:00 @2)

Lugnt på crosstrainer.

Thursday Nov 23, 2017 #

11 AM

Running 1:10:00 intensity: (7:12 @1) + (21:15 @2) + (11:27 @3) + (9:33 @4) + (20:33 @5) 11.0 km (6:22 / km)
ahr:142 max:183 shoes: Hoka One One Clifton 2

Intervaller på löpband 3x10min med 10% lutning, 3min vila.
Snitthastigheter: 13,3 13,3 13,6

Wednesday Nov 22, 2017 #

12 PM

Crosstrainer 30:00 intensity: (20:00 @1) + (10:00 @2)

Lugnt på crosstrainer.

Strength 1:00:00 [1]

Styrka aktiv rörlighet.
4 PM

Running 1:00:04 intensity: (37:00 @1) + (21:57 @2) + (1:07 @3) 7.4 km (8:07 / km) +160m 7:19 / km
ahr:103 max:133 shoes: Nike Terra Kiger 3

Lugn löpning småstig.

Tuesday Nov 21, 2017 #

9 AM

Running 39:06 intensity: (14:20 @1) + (18:46 @2) + (6:00 @3) 5.67 km (6:54 / km) +23m 6:45 / km
ahr:119 max:174 shoes: Nike Terra Kiger 3

Morgonjogg lugnt.

Strength 20:00 [1]

Styrka aktiv rörlighet.
6 PM

Orienteering 1:01:34 intensity: (22 @2) + (2:42 @3) + (57:47 @4) + (43 @5) 9.54 km (6:27 / km) +124m 6:04 / km
ahr:158 max:169 shoes: VJ Sarva D'vil 2

Nattcup "Ås by night and fog". Ok tekniskt genomförande kallt -7 ovant och svårt att komma upp i fart sprang och frös första halvan. Karta

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 2.5 km (8:00 / km)
shoes: VJ Sarva D'vil 2

Monday Nov 20, 2017 #

Note
(rest day)

Vilodag.

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