Training Archive: avro

In the 7 days ending 2007-09-16:

activity	#	time	miles		km		climb
Löpning	8	8:52:01	44.98		72.39		2273
Orientering	3	2:05:48	9.17	(13:43)	14.75	(8:31)	986	29 /	33c	88%
Total	11	10:57:49	54.15		87.14		3259	29 /	33c	88%

[csv]

2:35

0:00

» now

Sunday Sep 16

Orientering race 1:03:59 [4]*** 6.75 km (9:29 / km) +353m 7:31 / km

ahr:174 max:186 spiked:7/9c shoes: Olway Speed

Öppen bana, Lång-SM, Idala.

Saturday Sep 15

Löpning long 2:35:00 [2]24 km (6:28 / km) +884m 5:27 / km

ahr:158 max:178 shoes: Inov8 Mudroc 290

H -> Safjället -> Kallebäck -> Gunnebo ->c Herkules -> Mölndal SO -> Balltorp ->Änggården -> H

Friday Sep 14

Löpning intervals 28:00 [4]7 km (4:00 / km) +129m 3:40 / km

max:192 shoes: Inov8 Mudroc 290

7x{4,2} Änggårdsbergen:

Avg	End	Dis	Asc
175	185	1.06	15
180	182	0.97	24
176	182	1.01	12
179	---	1.02	19
176	178	0.91	12
177	186	---	24
179	182	---	23

Tappade fotpoden efter 5:an. Hittade den efteråt.

Löpning 45:00 [2]7 km (6:26 / km) +210m 5:35 / km

shoes: Inov8 Mudroc 290

FME

Thursday Sep 13

Orientering 34:00 [3]*** 4.7 km (7:14 / km) +180m 6:04 / km

ahr:178 max:187 spiked:22/24c shoes: Olway Speed

Klubbträning Skatås

Löpning 51:00 [2]

shoes: Olway Speed

E, Getryggen. (Klockan full)

Wednesday Sep 12

Löpning hills 7:01 [5]1.12 km (6:16 / km) +198m 3:20 / km

ahr:178 max:193 shoes: Saucony Type A

5xmjölksyrabacken:

1:15 177 189
1:21 179 191
1:33 176 190
1:26 177 192
1:26 179 192

Löpning 47:00 [2]8.5 km (5:32 / km) +210m 4:55 / km

ahr:155 shoes: Saucony Type A

FME

Tuesday Sep 11

Orientering intervals 27:49 [4]** 3.3 km (8:26 / km) +453m 5:00 / km

ahr:178 max:189 shoes: Olway Speed

11xGetryggen, orienteringsbackintervaller:

2:13 176 186 41
3:32 178 184 52
3:08 178 186 53
2:35 181 186 51
1:55 179 188 39
2:09 180 189 45
2:24 179 183 42
2:59 181 188 49
2:00 176 185 38
2:32 177 185 18
2:22 175 185 25

Löpning 1:00:00 [2]+142m

shoes: Olway Speed

FME + lite spänst.

Monday Sep 10

Löpning long 2:19:00 [2]24.77 km (5:37 / km) +500m 5:06 / km

ahr:155 max:172 shoes: Inov8 Mudroc 290

Sisjön, Oxsjön.