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Training Archive: avro

In the 7 days ending 2007-09-09:

activity

#

time

miles

km

climb

Löpning

8

5:40:37

40.42

(8:25)

65.05

(5:14)

1701

Orientering

2

1:19:27

5.77

(13:46)

9.28

(8:33)

379

12 /

30c

40%

Total

10

7:00:04

46.19

(9:05)

74.33

(5:39)

2080

12 /

30c

40%

[csv]

1:23

0:00

M

T

W

H

F

S

S

Sunday Sep 9
	Löpning 1:06:00 [2]11.2 km (5:54 / km) +367m 5:04 / km
	ahr:158 max:177 shoes: Inov8 Mudroc 290
	Änggårdsbergen
Saturday Sep 8
	Orientering race (Medel) 44:19 [4]*** 4.58 km (9:41 / km) +168m 8:11 / km
	ahr:180 max:191 spiked:12/17c shoes: Olway Speed
	DM, Lerums SOK
Friday Sep 7
	Löpning intervals 18:29 [4]4.63 km (4:00 / km) +48m 3:48 / km
	max:187 shoes: Saucony Type A
	Formtoppning 8x{90,90,45,120}: 1:37 160 176 0.38 0 0:45 170 179 0.22 0 1:31 179 185 0.41 6 0:49 173 182 0.22 0 1:33 173 184 0.23 0 0:47 173 181 0.23 0 1:31 177 186 0.39 0 0:47 171 183 0.19 0 1:31 175 182 0.42 0 0:46 171 184 0.18 9 1:31 181 188 0.41 6 0:46 176 185 0.16 9 1:32 176 180 0.38 0 0:47 175 179 0.22 6 1:30 178 185 0.37 12 0:46 167 175 0.22 0
	Löpning 1:05:00 [2]11 km (5:55 / km) +314m 5:10 / km
	shoes: Saucony Type A
	FME
Thursday Sep 6
	Orientering 35:08 [3]*** 4.7 km (7:29 / km) +211m 6:06 / km
	ahr:178 max:189 13c shoes: Olway Speed
	Klubbträning, Skatås.
	Löpning 41:52 [3]10 km (4:11 / km) +180m 3:50 / km
	ahr:177 max:191 shoes: Olway Speed
	Milen efteråt.
Wednesday Sep 5
	Löpning hills 7:12 [5]1.11 km (6:29 / km) +188m 3:31 / km
	max:194 shoes: Saucony Type A
	5xMjölsyrabacken: 1:27 170 184 .23 38 1:28 175 188 .22 39 1:29 175 189 .22 38 1:30 178 190 .22 37 1:22 177 192 .22 36
	Löpning 1:12:00 [2]13.22 km (5:27 / km) +360m 4:48 / km
	ahr:160 shoes: Saucony Type A
	FME
Tuesday Sep 4
	Löpning intervals 39:26 [4]9.39 km (4:12 / km) +82m 4:01 / km
	ahr:177 max:188 shoes: Inov8 Mudroc 290
	4:27 175 180 0.84 13 6:30 176 185 1.66 18 7:07 178 181 1.79 10 7:08 178 184 1.77 03 2:30 176 178 0.60 00 7:02 179 186 1.56 34 4.38 174 182 1.17 04
	Löpning 30:38 [2]4.5 km (6:48 / km) +162m 5:46 / km
	shoes: Inov8 Mudroc 290
	FME
Monday Sep 3
	Löpning 59:00 9.78 km (6:02 / km) +225m 5:25 / km
	ahr:163 max:255 shoes: Saucony Type A
	Lungt i Änggårdsbergen. Med spänst.

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