In the 30 days ending Nov 30, 2015:
Running (Circuit Intervals x 3) 53:04 intensity: (14 @1) + (11:35 @2) + (13:08 @3) + (14:31 @4) + (13:36 @5) 10.23 km (5:11 / km) +51m 5:04 / km ahr:136 max:154
Running (Long Run) 1:42:07 intensity: (37 @1) + (9:16 @2) + (1:30:15 @3) + (1:59 @4) 22.5 km (4:32 / km) +174m 4:22 / km ahr:129 max:144
Night Orienteering (Terry Trophy) 1:41:08 [3] 20.0 km (5:03 / km) +218m 4:48 / km
Boxing (Thai Boxing ) 1:15:00 [3]
Running (Easy Run) 45:54 [3] 9.12 km (5:02 / km) +75m 4:50 / km
Running (HFW-Tempo) 1:18:36 [3] 19.51 km (4:02 / km) +188m 3:51 / km
Running (Circuit Intervals) 43:18 [3] 8.27 km (5:14 / km) +20m 5:10 / km
Running (Easy Run) 1:00:11 intensity: (1:15 @1) + (24:33 @2) + (34:23 @3) 11.64 km (5:10 / km) +128m 4:54 / km ahr:120 max:136
Note (rest day)
Forest Running (Long Terrain) 2:05:07 intensity: (2:26 @1) + (48:40 @2) + (1:14:01 @3) 19.14 km (6:32 / km) +254m 6:08 / km ahr:120 max:136
Running (Long Run) 2:06:38 intensity: (59 @1) + (14:17 @2) + (1:51:08 @3) + (14 @4) 26.77 km (4:44 / km) +277m 4:30 / km ahr:126 max:141
Running 1:32:21 [3] 20.5 km (4:30 / km) +177m 4:19 / km
Running (Easy Run) 58:08 intensity: (22 @1) + (8:06 @2) + (47:16 @3) + (2:24 @4) 14.0 km (4:09 / km) ahr:127 max:144
Running (Long Run) 1:33:18 intensity: (26 @1) + (7:54 @2) + (1:16:00 @3) + (8:58 @4) 20.0 km (4:40 / km) ahr:131 max:144
Running (Easy Run) 40:08 [3] 7.82 km (5:08 / km)
Yoga (Flexibility & Strength) 20:00 [3]
Indoor cycling 30:02 intensity: (8:25 @1) + (4:12 @2) + (16:37 @3) + (48 @4) 0.67 km (44:54 / km) ahr:116 max:146
Running (Long Run) 2:32:09 intensity: (35 @1) + (28:28 @2) + (2:01:36 @3) + (1:30 @4) 27.87 km (5:28 / km) +347m 5:08 / km ahr:126 max:143
Road Cycling (Commute) 48:09 [3] 20.33 km (25.3 kph) +176m
Road Cycling 51:16 [3] 19.46 km (22.8 kph) +206m
Running (Easy Run) 1:13:26 intensity: (4 @0) + (3:52 @1) + (22:23 @2) + (47:07 @3) 15.37 km (4:47 / km) +123m 4:36 / km ahr:119 max:132
Running (HFW) 1:27:55 [3] 19.42 km (4:32 / km) +180m 4:20 / km
Running (Easy Trails) 1:00:56 intensity: (23 @1) + (11:39 @2) + (48:54 @3) 13.03 km (4:40 / km) ahr:123 max:137
Running (Circuit Training x 2) 44:20 intensity: (2:06 @1) + (11:07 @2) + (13:21 @3) + (14:01 @4) + (3:45 @5) 8.09 km (5:29 / km) +54m 5:18 / km ahr:129 max:152
Running (Long Run) 2:16:55 intensity: (42 @1) + (13:46 @2) + (1:58:01 @3) + (4:26 @4) 30.83 km (4:27 / km) +334m 4:13 / km ahr:128 max:143
Running (Warm up (extended)) 40:00 [3] 8.0 km (5:00 / km)
Orienteering (Novembertavlingarna) 38:56 [3] 5.5 km (7:05 / km)
Running (Warm down) 5 [3] 1.0 km (5 / km)
Running (HFW) 1:25:31 [3] 18.89 km (4:32 / km) +167m 4:20 / km
Running (Warm up) 8:00 [3] 1.41 km (5:39 / km)
Night Orienteering (Niight Cup) 39:29 [3] 6.65 km (5:56 / km) +61m 5:41 / km
Running (Warm down) 12:56 [3] 2.11 km (6:08 / km) +30m 5:43 / km
Night Orienteering (Long Easy) 1:34:39 [3] 12.88 km (7:21 / km) +135m 6:59 / km
Running (Easy Run) 30:16 intensity: (23 @1) + (5:31 @2) + (24:22 @3) 6.08 km (4:59 / km) +18m 4:54 / km ahr:122 max:136
Running (Warm up) 7:25 [3] 1.14 km (6:30 / km) +13m 6:09 / km
Orienteering (Höstlunken) 1:58:53 [3] 20.67 km (5:45 / km) +115m 5:36 / km
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