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Training Log Archive: loefaas

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Running6 4:39:53 38.45(7:17) 61.89(4:31) 513
  Orienteering2 2:14:23 14.3(9:24) 23.01(5:50) 245
  Intervals1 1:01:28 8.65(7:06) 13.93(4:25) 157
  Strength1 30:00
  Other2 25:00
  Trail running1 7:47 0.8(9:45) 1.28(6:03) 27
  Total9 8:58:31 62.21 100.11 942
  [1-5]9 8:54:12

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

10 AM

Running 1:28:51 intensity: (34 @0) + (9:30 @1) + (40:34 @2) + (38:13 @3) 22.15 km (4:01 / km) +160m 3:52 / km
ahr:154 max:164 shoes: Saucony Triumph (III)

Run from home. Tried to have a little faster part in the middle on the gravel roads.

Saturday Sep 6, 2014 #

12 PM

Running warm up/down 12:12 intensity: (1:05 @0) + (7:15 @1) + (3:41 @2) + (11 @3) 2.38 km (5:08 / km) +11m 5:01 / km
ahr:134 max:159 shoes: Supra Spikes

Orienteering race 1:20:20 intensity: (20 @1) + (15:00 @2) + (50:00 @3) + (15:00 @4) 14.5 km (5:32 / km) +150m 5:16 / km
ahr:161 max:170 shoes: Supra Spikes

Friday Sep 5, 2014 #

6 PM

Running 33:26 [1] 7.36 km (4:33 / km) +49m 4:24 / km
shoes: Saucony Triumph (III)

Thursday Sep 4, 2014 #

6 PM

Trail running warm up/down 4:46 intensity: (11 @0) + (1:19 @1) + (2:25 @2) + (51 @3) 0.7 km (6:50 / km) +27m 5:43 / km
ahr:145 max:165 shoes: X-talon 212

Orienteering 54:03 intensity: (13 @0) + (3:38 @1) + (50:12 @2) **** 8.52 km (6:21 / km) +95m 6:01 / km
ahr:149 max:156 shoes: X-talon 212

Orienteering training with Västerås out in Tortuna. Technical it was an ok run, but very slow and clumsy in the forest. Not the nicest part of the map with some areas with a lot of trees on the ground and greenish areas.

Trail running warm up/down 3:01 intensity: (2 @0) + (2:59 @1) 0.59 km (5:08 / km)
ahr:130 max:137 shoes: X-talon 212

Wednesday Sep 3, 2014 #

5 PM

Running 1:02:13 intensity: (30 @0) + (9:29 @1) + (52:14 @2) 14.86 km (4:11 / km) +108m 4:02 / km
ahr:149 max:156 shoes: Adidas Glide Boost

Commute home from work. tired today.

Tuesday Sep 2, 2014 #

8 AM

Intervals 1:01:28 intensity: (40 @0) + (16:52 @1) + (19:48 @2) + (12:18 @3) + (11:50 @4) 13.93 km (4:25 / km) +157m 4:11 / km
ahr:152 max:176 shoes: NB 890

TTT (Tuesday trainee training). Some time in the morning before going to Ludvika, so me, Anders, Hjalmar and Emelie went out for some intervals. 10*2min, not feeling great today but nice to get out.
3 PM

Other 20:00 intensity: (35 @0) + (19:25 @1)
ahr:132 max:140

Running 30:43 intensity: (29 @0) + (2:34 @1) + (11:55 @2) + (12:45 @3) + (3:00 @4) 7.5 km (4:06 / km) +100m 3:50 / km
ahr:156 max:172 shoes: NB 890

Some time before the dinner in ludvika so we went to the gym. Planned some easy recovery on the cross-trainer but got bored quickly. Changed to the treadmill instead, first about 2.5k "hill climb" before I changed to a 5k in increasing tempo from 3:55 increasing every 400m, ended last 200m in 3:00.

Monday Sep 1, 2014 #

5 PM

Running warm up/down 52:28 [2] 7.65 km (6:52 / km) +85m 6:30 / km
shoes: Saucony Triumph (III)

Strength 30:00 [1]

Tired today so not so heavy weights. Tried to work more with technique today.
6 PM

Other warm up/down 5:00 [1]

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