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Training Log Archive: AlexM

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running15 9:27:18 54.4(10:26) 87.55(6:29) 1201
  Cross Training7 7:29:23
  Orienteering1 1:13:07 5.13(14:15) 8.26(8:51) 13310c
  Total22 18:09:48 59.53 95.81 133410c

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Saturday Jul 25, 2020 #

10 AM

Orienteering 1:13:07 intensity: (20 @1) + (10:00 @2) + (53:10 @3) + (9:37 @4) **** 8.26 km (8:51 / km) +133m 8:12 / km
ahr:154 max:176 10c shoes: VJ XTRM

O training @ Tanum

Super tired after some long work days so split with Oskar and did loops at our own pace.

Friday Jul 24, 2020 #

12 PM

Cross Training (MTB) 1:15:18 intensity: (26:17 @1) + (30:08 @2) + (17:50 @3) + (1:03 @4)
ahr:130 max:167

24.46km +216m
Pre work.

Sunday Jul 19, 2020 #

10 AM

Running 1:20:28 intensity: (45 @1) + (7:43 @2) + (14:37 @3) + (56:57 @4) + (26 @5) 9.35 km (8:36 / km) +136m 8:01 / km
ahr:165 max:189 shoes: VJ XTRM

Marsh plodding. Very wet after last nights rain.

Saturday Jul 18, 2020 #

12 PM

Running 35:10 intensity: (12 @1) + (8:19 @2) + (26:17 @3) + (22 @4) 6.24 km (5:38 / km) +75m 5:19 / km
ahr:146 max:165 shoes: Hoka Speedgoat 4

Easy loop +1.5k in terrain.
4 PM

Cross Training (MTB) 59:42 intensity: (14:54 @1) + (35:27 @2) + (9:21 @3)
ahr:123 max:157

15.63km +142m
With mum, Arthur and Seb.

Friday Jul 17, 2020 #

10 AM

Running intervals 54:29 intensity: (19:29 @1) + (13:45 @2) + (14:53 @3) + (6:22 @4) 6.55 km (8:19 / km) +92m 7:46 / km
ahr:130 max:169 shoes: VJ XTRM

10x2' [1']
Very tiring marsh intervals.

Thursday Jul 16, 2020 #

6 PM

Running 30:38 intensity: (5 @1) + (6:45 @2) + (12:04 @3) + (11:41 @4) + (3 @5) 5.88 km (5:13 / km) +46m 5:01 / km
ahr:157 max:186 shoes: Hoka Speedgoat 4

Easy post work.

Monday Jul 13, 2020 #

4 PM

Running 1:01:57 intensity: (9 @1) + (1:10 @2) + (28:15 @3) + (32:23 @4) 11.44 km (5:25 / km) +91m 5:12 / km
ahr:158 max:164 shoes: Hoka Speedgoat 4

Easy hour.

Saturday Jul 11, 2020 #

10 AM

Cross Training (MTB) 49:36 intensity: (5:42 @1) + (24:03 @2) + (18:55 @3) + (56 @4)
ahr:136 max:171

15.74km +128m

Cross Training (MTB) 22:13 intensity: (4:55 @1) + (6:57 @2) + (10:21 @3)
ahr:111 max:157

4.33km +33m
4 PM

Cross Training (MTB) 13:53 intensity: (2:39 @1) + (6:13 @2) + (5:01 @3)
ahr:135 max:158

3.55km +22m

Cross Training (MTB) 31:57 intensity: (48 @1) + (14:29 @2) + (15:42 @3) + (58 @4)
ahr:142 max:172

11.51km +127m

Friday Jul 10, 2020 #

11 AM

Running 12:09 intensity: (1:19 @1) + (5:09 @2) + (5:41 @3) 1.07 km (11:20 / km) +20m 10:22 / km
ahr:139 max:157 shoes: Hoka Speedgoat 4

4 PM

Cross Training (MTB) 1:30:50 intensity: (15:23 @1) + (47:22 @2) + (28:05 @3)
ahr:130 max:160

31.41km +242m
Exploring.

Thursday Jul 9, 2020 #

6 PM

Running 30:36 intensity: (8 @1) + (6:59 @2) + (23:21 @3) + (8 @4) 6.19 km (4:57 / km) +53m 4:44 / km
ahr:146 max:166 shoes: Brooks Ghost 11

Easy post work.

Wednesday Jul 8, 2020 #

6 AM

Running 14:07 intensity: (56 @1) + (12:54 @2) + (17 @3) 2.47 km (5:43 / km) +15m 5:33 / km
ahr:126 max:137 shoes: Hoka Challenger ATR 5

Morning jog.

Monday Jul 6, 2020 #

11 AM

Cross Training (MTB) 55:27 intensity: (28:29 @1) + (13:20 @2) + (13:38 @3)
ahr:128 max:159

15.48km +131m
Loop with Oskar and Gustav.

Sunday Jul 5, 2020 #

9 AM

Running 23:20 intensity: (8 @1) + (2:56 @2) + (6:28 @3) + (13:21 @4) + (27 @5) 4.21 km (5:33 / km) +26m 5:23 / km
ahr:162 max:188 shoes: Hoka Speedgoat 4

Morning jog.

Saturday Jul 4, 2020 #

5 PM

Cross Training (MTB) 25:39 intensity: (7:46 @1) + (9:36 @2) + (8:17 @3)
ahr:111 max:154

8.54km +78m

Running 30:30 intensity: (3:10 @1) + (2:42 @2) + (15:41 @3) + (8:57 @4) 4.27 km (7:09 / km) +65m 6:39 / km
ahr:152 max:172 shoes: VJ XTRM

Easy 30' in mainly marshes.

Cross Training (MTB) 24:48 intensity: (1:58 @1) + (11:03 @2) + (11:47 @3)
ahr:140 max:162

8.61km +73m

Friday Jul 3, 2020 #

9 AM

Running 1:22:25 intensity: (1:23 @1) + (7:11 @2) + (1:01:15 @3) + (12:36 @4) 12.47 km (6:36 / km) +384m 5:44 / km
ahr:153 max:176 shoes: Hoka Speedgoat 4

Björnerödspiggen with Chungus and Beata. Some very good chats and all round immaculate vibes.

Thursday Jul 2, 2020 #

7 AM

Running 12:53 intensity: (6 @1) + (50 @2) + (9:28 @3) + (2:29 @4) 2.16 km (5:58 / km) +16m 5:45 / km
ahr:155 max:169 shoes: Brooks Ghost 11

Morning jog.
6 PM

Running intervals 56:21 intensity: (3:05 @1) + (17:36 @2) + (17:13 @3) + (18:27 @4) 7.32 km (7:42 / km) +113m 7:09 / km
ahr:149 max:179 shoes: VJ XTRM

8 x 3'[1']
Marsh intervals with Oskar and Seb. Very wet and tough with Oskar destroying us on every rep.

Wednesday Jul 1, 2020 #

7 AM

Running 13:47 intensity: (14 @1) + (12 @2) + (7:35 @3) + (5:46 @4) 2.48 km (5:34 / km) +18m 5:22 / km
ahr:159 max:168 shoes: Hoka Challenger ATR 5

Morning jog.
9 PM

Running 28:28 intensity: (37 @1) + (13:42 @2) + (3:52 @3) + (10:17 @4) 5.45 km (5:13 / km) +51m 4:59 / km
ahr:148 max:179 shoes: Hoka Challenger ATR 5

Evening trot.

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