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Training Log Archive: goranwinblad

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running9 7:34:51 37.33(12:11) 60.08(7:34) 940
  Strength5 1:55:00
  Orienteering1 35:22 1.86(18:58) 3.0(11:47) 81
  Crosstrainer1 30:00
  Total10 10:35:13 39.2 63.08 1020

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MoTuWeThFrSaSu

Sunday Feb 18 #

12 PM

Running 30:00 intensity: (20:00 @1) + (10:00 @2) 3.5 km (8:34 / km) +10m 8:27 / km
ahr:103 max:153 shoes: Hoka One One Clifton 2

Lugn jogg på flygplatsen i Barcelona med allt bagage på bagagevagn.

Saturday Feb 17 #

5 PM

Running 33:44 intensity: (23:55 @1) + (6:21 @2) + (3:21 @3) + (7 @4) 5.47 km (6:10 / km) +54m 5:52 / km
ahr:108 max:150 shoes: Hoka One One Clifton 2

Lugn jogg.

Strength 10:00 [1]
ahr:65 max:89

Styrka aktiv rörlighet.

Friday Feb 16 #

9 AM

Running 31:08 intensity: (6:00 @1) + (22:45 @2) + (2:23 @3) 4.26 km (7:18 / km) +125m 6:22 / km
ahr:105 max:139 shoes: Salomon Speedcross 4

Morgonjoggg med en del snöpuls.

Strength 10:00 [1]
ahr:131 max:218

Styrka aktiv rörlighet.
2 PM

Orienteering 35:22 intensity: (8:00 @1) + (12:52 @2) + (14:30 @3) 3.0 km (11:47 / km) +81m 10:23 / km
ahr:116 max:141 shoes: Salomon Speedcross 4

Snöpuls kurvbild orientering.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

5 PM

Running 1:00:28 intensity: (13:33 @1) + (12:32 @2) + (16:23 @3) + (16:10 @4) + (1:50 @5) 9.26 km (6:32 / km) +1m 6:31 / km
ahr:131 max:169 shoes: Hoka One One Clifton 2

Löpbandsintervaller 8min x4 med 2min vila. 1.5% lutning snitt 17.5km/h

Thursday Feb 15 #

6 PM

Running 1:20:59 intensity: (50:00 @1) + (18:50 @2) + (8:28 @3) + (3:41 @4) 9.5 km (8:31 / km) +171m 7:49 / km
ahr:111 max:157 shoes: VJ Sarva D'vil 2

Uppföljning på sprintträning jag arrangerade + löpskolning.

Wednesday Feb 14 #

8 AM

Running 40:53 intensity: (39:54 @1) + (59 @2) 4.38 km (9:20 / km) +109m 8:18 / km
ahr:95 max:114 shoes: Salomon Speedcross 4

Morgonjogg, mest snöpuls lite löpning väg.
4 PM

Crosstrainer 30:00 [1]

Lugnt på crosstrainer.

Strength 1:00:00 [1]

Styrka aktiv rörlighet.

Tuesday Feb 13 #

10 AM

Running 42:41 intensity: (21:24 @1) + (19:03 @2) + (2:14 @3) 6.01 km (7:06 / km) +98m 6:34 / km
ahr:111 max:143 shoes: Nike Terra Kiger 3

Morgonjogg lugnt väg och stig.

Strength 10:00 [1]
ahr:104 max:160

Styrka aktiv rörlighet.
4 PM

Running 38:39 intensity: (35:00 @1) + (3:39 @2) 5.34 km (7:15 / km) +113m 6:33 / km
ahr:91 max:119 shoes: Hoka One One Conquest

Kontrollutsättning till sprintträning.

Running 50:18 intensity: (20:00 @1) + (13:23 @2) + (15:51 @3) + (1:04 @4) 6.74 km (7:28 / km) +161m 6:40 / km
ahr:112 max:161 shoes: Hoka One One Conquest

Uppföljning.

Strength 25:00 [1]
ahr:93 max:132

Höll i styrka och aktiv rörlighet.

Running 36:01 intensity: (11:35 @1) + (24:25 @2) + (1 @3) 4.61 km (7:49 / km) +98m 7:03 / km
ahr:114 max:130 shoes: Hoka One One Conquest

Kontrollintagning.

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