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Training Log Archive: goranwinblad

In the 7 days ending Feb 4:

activity # timemileskm+m
  Cross-country Skiing3 4:10:34 16.75 26.95 5021
  Running5 3:52:09 18.62(12:28) 29.96(7:45) 504
  Orienteering1 2:09:53 8.08(16:05) 13.0(9:59) 314
  Strength2 30:00
  Total8 10:42:36 43.44 69.91 5839

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Running 32:04 intensity: (15:00 @1) + (13:43 @2) + (3:21 @3) 3.68 km (8:42 / km) +116m 7:31 / km
ahr:108 max:145 shoes: Nike Terra Kiger 3

Lugn morgonjogg med en del snöpuls.

Cross-country Skiing 1:30:34 intensity: (34:00 @1) + (50:11 @2) + (6:23 @3) 11.46 km (7.6 kph) +453m
ahr:105 max:147

Lugnt skidor klassiskt.

Saturday Feb 3 #

11 AM

Cross-country Skiing 1:00:00 [1] +4000m

Heldag slalom.
5 PM

Running 43:00 intensity: (13:14 @1) + (26:56 @2) + (2:50 @3) 6.07 km (7:05 / km) +219m 6:00 / km
ahr:115 max:143 shoes: Nike Terra Kiger 3

Lugn löpning med 3st korta ryck.

Friday Feb 2 #

2 PM

Cross-country Skiing 1:40:00 intensity: (30:35 @1) + (52:58 @2) + (15:27 @3) + (1:00 @4) 15.49 km (9.3 kph) +568m
ahr:110 max:158

Skidor klassiskt lugnt.

Thursday Feb 1 #

6 PM

Running 1:00:00 intensity: (10:00 @1) + (30:00 @2) + (18:21 @3) + (1:39 @4) 7.0 km (8:34 / km) +135m 7:49 / km
ahr:118 max:157 shoes: VJ Sarva D'vil 2

Löpning när jag höl i intervallträning.

Wednesday Jan 31 #

8 AM

Running 15:00 intensity: (9:00 @1) + (6:00 @2) 2.2 km (6:49 / km) +34m 6:20 / km
ahr:107 max:127 shoes: Nike Terra Kiger 3

Kort morgonjogg på väldigt hal väg.

Strength 5:00 [1]
ahr:85 max:105

Kort bålstyrka.
11 AM

Running 1:22:05 intensity: (16:45 @1) + (30:00 @2) + (8:14 @3) + (22:32 @4) + (4:34 @5) 11.0 km (7:28 / km)
ahr:132 shoes: Hoka One One Clifton 2

Löpbandsintervaller 10min x3 med 3min vila. Klart nytt rekord på passet. Snittfart: 13,4km/h 13,6km/h, 13,9km/h.

Tuesday Jan 30 #

5 PM

Orienteering 34:53 intensity: (3:00 @1) + (8:54 @2) + (13:42 @3) + (9:17 @4) 3.5 km (9:58 / km) +88m 8:51 / km
ahr:133 max:161 shoes: Salomon S-LAB Speed

Kontrollutsättning i snö.

Orienteering 1:00:00 intensity: (10:16 @1) + (34:48 @2) + (14:56 @3) 6.0 km (10:00 / km) +134m 9:00 / km
ahr:117 max:147 shoes: Salomon S-LAB Speed

Uppfölljning.

Strength 25:00 [1]
ahr:109 max:139

Höll i styrka.

Orienteering 35:00 intensity: (5:13 @1) + (28:29 @2) + (1:18 @3) 3.5 km (10:00 / km) +92m 8:51 / km
ahr:117 max:135 shoes: Salomon S-LAB Speed

Intagning av kontroller.

Monday Jan 29 #

Note
(rest day)

Vilodag.

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