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Training Log Archive: loefaas

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Running8 3:16:29 25.45(7:43) 40.96(4:48) 427
  Orienteering2 2:03:56 13.57(9:08) 21.83(5:41) 129
  Steady State1 33:23 5.35(6:15) 8.6(3:53) 90
  Intervals1 31:38 4.81(6:35) 7.74(4:05) 1
  Total8 6:25:26 49.17(7:50) 79.14(4:52) 647
  [1-5]8 6:15:47

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MoTuWeThFrSaSu

Sunday Apr 6, 2014 #

11 AM

Running warm up/down 15:08 intensity: (37 @0) + (13:40 @1) + (51 @2) 2.93 km (5:09 / km) +39m 4:50 / km
ahr:132 max:145 shoes: NB 890

Steady State 33:23 intensity: (14 @0) + (3:45 @1) + (4:18 @2) + (15:43 @3) + (9:23 @4) 8.6 km (3:53 / km) +90m 3:41 / km
ahr:162 max:179 shoes: NB 890

Longer trail-intervals at the lit-track at my parents. 2*~4 km, quite hilly and with soft and uneven ground. Time to try to get some speed uphill, downhill and on softer ground. Slow on the first one but better on the second one. Still a long way to go to feel fast on these kind of things again.

Running warm up/down 12:53 [1] 2.59 km (4:59 / km) +1m 4:58 / km
ahr:137 max:143 shoes: NB 890

Saturday Apr 5, 2014 #

6 PM

Running 40:00 [1] 8.01 km (5:00 / km) +78m 4:46 / km
shoes: Adidas Energy Boost (II)

Easy run from my parents with Elin.

Friday Apr 4, 2014 #

8 PM

Running warm up/down 12:57 intensity: (1:27 @0) + (7:59 @1) + (2:37 @2) + (54 @3) 2.44 km (5:19 / km) +47m 4:51 / km
ahr:131 max:169 shoes: X-talon 212

Orienteering race 1:07:13 intensity: (12 @0) + (1:42 @1) + (25:10 @2) + (38:20 @3) + (1:49 @4) 12.98 km (5:11 / km) +76m 5:02 / km
ahr:160 max:171 shoes: X-talon 212

Grymnatta, night-o just outside stockholm. Quite a tricky course and managed well on the difficult controls but some stupid mistakes on some easier as well as some bad route choices. Maybe in total 5-6 minutes of mistakes, 16 min behind Thierry so still some work to do. But felt a little better in the forest compared to måsen.

Results:
http://obasen.orientering.se/winsplits/online/sv/d...
10 PM

Running warm up/down 12:14 intensity: (7:42 @1) + (4:32 @2) 2.54 km (4:49 / km) +52m 4:23 / km
ahr:140 max:153 shoes: X-talon 212

Thursday Apr 3, 2014 #

11 AM

Running 42:02 intensity: (32 @0) + (6:25 @1) + (34:42 @2) + (23 @3) 9.67 km (4:21 / km) +110m 4:07 / km
ahr:147 max:161 shoes: Saucony Triumph (III)

Wednesday Apr 2, 2014 #

8 PM

Running 3:07 intensity: (2:55 @0) + (12 @1) 0.59 km (5:15 / km) +2m 5:10 / km
ahr:95 max:113 shoes: X-talon 212

Orienteering 56:43 intensity: (13 @0) + (11:13 @1) + (42:20 @2) + (2:57 @3) **** 8.85 km (6:25 / km) +53m 6:13 / km
ahr:150 max:161 shoes: X-talon 212

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Tuesday Apr 1, 2014 #

6 PM

Running warm up/down 15:23 intensity: (3:20 @0) + (11:06 @1) + (57 @2) 2.77 km (5:33 / km) +43m 5:09 / km
ahr:125 max:150 shoes: NB 890

Intervals hills 31:38 intensity: (9 @0) + (2:06 @1) + (7:35 @2) + (11:43 @3) + (10:05 @4) 7.74 km (4:05 / km) +1m 4:05 / km
ahr:162 max:177 shoes: NB 890

Hill intervals. 8*600m, where the first 300m were mostly flat followed by a nice uphill. Rest ~300m jog. Not feeling great today.

Intervals on ~2:06
Rest 1:20-1:30

Running warm up/down 8:36 intensity: (6:57 @1) + (1:39 @2) 1.54 km (5:36 / km) +11m 5:24 / km
ahr:136 max:154 shoes: NB 890

Monday Mar 31, 2014 #

6 PM

Running 34:09 [1] 7.89 km (4:20 / km) +44m 4:13 / km
shoes: Adidas Energy Boost (II)

Full day at work, managed a short run before continuing with a presentation for tomorrow.

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