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Training Log Archive: AlexM

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Cross Training12 15:39:25
  Running12 9:48:26 58.56(10:03) 94.24(6:15) 1002
  Orienteering3 1:44:21 8.87(11:46) 14.27(7:19) 18139c
  Total26 27:12:12 67.43 108.52 118339c

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Tuesday Jun 30, 2020 #

10 PM

Running 27:40 intensity: (1:44 @2) + (4:37 @3) + (21:11 @4) + (8 @5) 5.96 km (4:38 / km) +54m 4:26 / km
ahr:169 max:184 shoes: Brooks Ghost 11

Easy post work.

Monday Jun 29, 2020 #

2 PM

Running 30:41 intensity: (6 @1) + (1:51 @2) + (16:02 @3) + (5:14 @4) + (7:28 @5) 6.21 km (4:57 / km) +46m 4:46 / km
ahr:165 max:196 shoes: Brooks Ghost 11

Took a break as wasn't enjoying training.
6 PM

Cross Training (MTB) 53:23 intensity: (7:57 @1) + (14:51 @2) + (23:39 @3) + (6:56 @4)
ahr:137 max:182

18.37km +164m
Easy loop.

Monday Jun 22, 2020 #

1 PM

Cross Training (MTB) 1:27:39 intensity: (28:04 @1) + (46:59 @2) + (12:26 @3) + (10 @4)
ahr:124 max:174

27.24km +231m
Two days of non stop rain so didn't make it anywhere near as enjoyable as when its dry.

Saturday Jun 20, 2020 #

3 PM

Cross Training (MTB) 1:05:04 intensity: (10:34 @1) + (10:05 @2) + (44:25 @3)
ahr:102 max:135

20.79km +160m
Towed by breebus.

Thursday Jun 18, 2020 #

5 PM

Running 30:03 intensity: (11 @1) + (3:58 @2) + (12:19 @3) + (13:35 @4) 6.21 km (4:50 / km) +46m 4:40 / km
ahr:157 max:183 shoes: Brooks Ghost 11

Steady 30'.

Wednesday Jun 17, 2020 #

12 PM

Running 30:40 intensity: (23 @2) + (16 @3) + (29:35 @4) + (26 @5) 5.51 km (5:34 / km) +51m 5:19 / km
ahr:175 max:198 shoes: Hoka Challenger ATR 5

Easy 30'.
6 PM

Orienteering 31:33 intensity: (4:17 @1) + (9:12 @2) + (10:01 @3) + (8:03 @4) *** 4.4 km (7:10 / km) +59m 6:43 / km
ahr:144 max:180 16c shoes: VJ XTRM

O training @ Kämpersvik

Twisted the ankle part way through :(

Tuesday Jun 16, 2020 #

7 PM

Cross Training (MTB) 1:30:16 intensity: (8:44 @1) + (36:53 @2) + (25:06 @3) + (19:10 @4) + (23 @5)
ahr:144 max:190

30.03km +238m
Stopped at Pär's for a water refill.

Sunday Jun 14, 2020 #

1 PM

Cross Training (MTB) 52:30 intensity: (38:05 @1) + (9:50 @2) + (4:35 @3)
ahr:125 max:161

17.36km +146m
Cut it 20 mins short as wasn't feeling too great.
6 PM

Running 39:40 intensity: (53 @1) + (20 @2) + (4:57 @3) + (33:30 @4) 6.29 km (6:18 / km) +75m 5:57 / km
ahr:168 max:180 shoes: Hoka Speedgoat 4

Taps aff + 1.5k in terrain. Very much dead after yesterday.

Saturday Jun 13, 2020 #

1 PM

Running 2:14:16 intensity: (4 @1) + (1:26 @2) + (35:42 @3) + (1:32:40 @4) + (4:24 @5) 21.01 km (6:23 / km) +242m 6:02 / km
ahr:167 max:202 shoes: Hoka Speedgoat 4

A bit of everything with the last few k's in terrain. Need to buy a water belt as anything over 90' in this heat gets uncomfortable without liquid.

Friday Jun 12, 2020 #

1 PM

Cross Training (MTB) 2:25:30 intensity: (47:42 @1) + (59:58 @2) + (37:50 @3)
ahr:120 max:159

40.21km +346m
Exploring some new paths.

Wednesday Jun 10, 2020 #

6 PM

Orienteering 33:06 intensity: (5 @1) + (2:51 @2) + (8:46 @3) + (21:05 @4) + (19 @5) **** 4.84 km (6:51 / km) +74m 6:22 / km
ahr:164 max:184 10c shoes: VJ XTRM

O training @ Resö

A swedish Roseisle, so nice. Including the usual two minutes of mistakes.

Running warm up/down 10:03 intensity: (2:24 @3) + (7:34 @4) + (5 @5) 1.57 km (6:25 / km) +26m 5:55 / km
ahr:167 max:186 shoes: VJ XTRM

Tuesday Jun 9, 2020 #

12 PM

Running 35:55 intensity: (24 @1) + (1:00 @2) + (20:08 @3) + (14:23 @4) 6.2 km (5:47 / km) +76m 5:27 / km
ahr:160 max:172 shoes: Hoka Speedgoat 4

Taps aff loop +1.5k in terrain.
3 PM

Cross Training (MTB) 1:34:41 intensity: (1:13:15 @1) + (9:22 @2) + (12:04 @3)
ahr:116 max:152

29.34km +244m
Steady 90'

Monday Jun 8, 2020 #

2 PM

Running 1:00:12 intensity: (7 @1) + (1:48 @2) + (13:49 @3) + (44:12 @4) + (16 @5) 8.1 km (7:26 / km) +77m 7:05 / km
ahr:166 max:185 shoes: VJ XTRM

60' terrain crunching. Hotter today so could have definitely done with some water.

Sunday Jun 7, 2020 #

9 PM

Cross Training (MTB) 18:04 intensity: (4:33 @1) + (7:27 @2) + (6:04 @3)
ahr:117 max:147

5.66km +45m

Saturday Jun 6, 2020 #

12 PM

Cross Training (MTB) 1:47:26 intensity: (35:58 @1) + (29:01 @2) + (42:27 @3)
ahr:115 max:151

32.57km +247m
To Pär's house where I was then offered fika and then and extended loop back.

Friday Jun 5, 2020 #

7 PM

Running 40:03 intensity: (11 @1) + (4:46 @2) + (35:06 @3) 7.14 km (5:36 / km) +54m 5:24 / km
ahr:150 max:160 shoes: Hoka Speedgoat 4

Easy 40'. Very nice to finally get some rain.

Thursday Jun 4, 2020 #

1 PM

Running 1:02:55 intensity: (3 @1) + (3:03 @2) + (25:49 @3) + (34:00 @4) 7.9 km (7:58 / km) +139m 7:19 / km
ahr:161 max:179 shoes: VJ XTRM

An hour of terrain crunching. My limit of going at a decent pace is up to 40mins, then I bonked. Would like to be able to run 2 hours through terrain at sub 7s by the end of summer.
6 PM

Cross Training (MTB) 44:37 intensity: (12:52 @1) + (25:59 @2) + (5:46 @3)
ahr:129 max:162

15.49km +134m

Wednesday Jun 3, 2020 #

12 PM

Cross Training (MTB) 45:32 intensity: (21:19 @1) + (19:02 @2) + (5:11 @3)
ahr:119 max:153

14.29km +115m
Was 5cm from going over a snake.
6 PM

Orienteering 39:42 intensity: (49 @1) + (5:34 @2) + (11:20 @3) + (21:54 @4) + (5 @5) **** 5.04 km (7:53 / km) +48m 7:31 / km
ahr:161 max:185 13c shoes: VJ XTRM

O training @ Falkeröd

A well planned course which avoided most paths so kept us in the very demanding terrain

Tuesday Jun 2, 2020 #

3 PM

Running 1:26:18 intensity: (2:33 @1) + (38:11 @2) + (45:18 @3) + (16 @4) 12.12 km (7:07 / km) +116m 6:48 / km
ahr:142 max:169 shoes: Hoka Speedgoat 4

Exploring with Seb. Very nice to be taps aff.

Monday Jun 1, 2020 #

4 PM

Cross Training (MTB) 2:14:43 intensity: (1:01:43 @1) + (43:59 @2) + (29:01 @3)
ahr:114 max:151

30.15km +322m
Exploring over the road. Got lost at one point so walked the bike over a felled section for about a kilometre.

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