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Training Log Archive: loefaas

In the 7 days ending Oct 12, 2014:

activity # timemileskm+m
  Intervals6 3:09:45 30.21(6:17) 48.63(3:54) 135
  Running5 2:14:34 17.09(7:52) 27.5(4:54) 198
  Orienteering1 29:20 3.57(8:13) 5.75(5:06) 79
  Total10 5:53:39 50.88(6:57) 81.88(4:19) 412
  [1-5]10 5:53:25

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MoTuWeThFrSaSu

Sunday Oct 12, 2014 #

12 PM

Running 54:31 [2] 12.62 km (4:19 / km) +92m 4:10 / km
shoes: Adidas Glide Boost

Saturday Oct 11, 2014 #

11 AM

Running warm up/down 15:06 [2] 2.56 km (5:54 / km) +11m 5:46 / km
shoes: X-talon 212 (II)

12 PM

Orienteering race 29:20 intensity: (20:00 @4) + (9:20 @5) **** 5.75 km (5:06 / km) +79m 4:46 / km
shoes: X-talon 212 (II)

25manna, 7th leg, went out as #4 of the linné runners. Our team had some bad legs 4-6 so the gap between Nisse O who went out first and me was about 9min. Hard to catch up.
Not a perfect start with problems finding an optimal route through the tough and quite bushy terrain. Found a better route and speed on the 2nd longer leg which I won. Lost about 40s on one leg in the end, otherwise a good run, about 1 min after Magne Daehli who was the fastest. 9th overall on 7th leg and 5th on my gaffel (all the runners who went out last).

Our team had a strong ending from our leg and into the finish to 6th place.

Friday Oct 10, 2014 #

6 PM

Running 23:48 [1] 3.8 km (6:16 / km) +41m 5:57 / km
ahr:150 max:168 shoes: Adidas Glide Boost

Thursday Oct 9, 2014 #

11 AM

Intervals 36:48 intensity: (4:00 @1) + (12:48 @2) + (9:00 @3) + (10:00 @4) + (1:00 @5) 10.0 km (3:41 / km)
shoes: Asics Hyperspeed

8 PM

Running warm up/down 10:22 intensity: (6:43 @1) + (3:39 @2) 2.15 km (4:49 / km) +21m 4:36 / km
ahr:143 max:152 shoes: NB 890

Intervals hills 21:35 intensity: (1:19 @1) + (5:38 @2) + (6:18 @3) + (8:20 @4) 5.22 km (4:08 / km) +7m 4:06 / km
ahr:162 max:176 shoes: NB 890

Running warm up/down 9:46 intensity: (6:37 @1) + (3:09 @2) 1.97 km (4:57 / km)
ahr:143 max:153 shoes: NB 890

Wednesday Oct 8, 2014 #

11 AM

Intervals 40:18 intensity: (4:00 @1) + (15:18 @2) + (10:00 @3) + (10:00 @4) + (1:00 @5) 11.0 km (3:40 / km)
shoes: Asics Hyperspeed

Tuesday Oct 7, 2014 #

7 AM

Intervals 38:51 intensity: (14 @0) + (4:06 @1) + (16:21 @2) + (7:13 @3) + (10:03 @4) + (54 @5) 9.02 km (4:18 / km) +42m 4:13 / km
ahr:158 max:178 shoes: NB 890

too early in the morning classic 4*4 intervals. Was sleeping on the first, ok after that.
4 PM

Intervals 30:11 intensity: (2:00 @1) + (11:11 @2) + (7:00 @3) + (10:00 @4) 8.1 km (3:44 / km) +6m 3:43 / km
shoes: NB 890

Managed to squeeze another 4*4min in between work and work dinner. But very tight so almost no WU/CD.

Monday Oct 6, 2014 #

6 PM

Running warm up/down 11:18 intensity: (9:47 @1) + (1:31 @2) 2.3 km (4:55 / km) +33m 4:35 / km
ahr:133 max:152 shoes: NB 890

Intervals hills 22:02 intensity: (1:55 @1) + (6:16 @2) + (5:58 @3) + (7:53 @4) 5.28 km (4:10 / km) +80m 3:53 / km
ahr:161 max:175 shoes: NB 890

Time to find some shape to the Swedish xc Champs. 6 times the hill route. Someone forgot to turn on the lights, pretty dark on the last ones. Legs surprisingly good from yesterday.

Running warm up/down 9:43 intensity: (5:38 @1) + (4:05 @2) 2.11 km (4:37 / km)
ahr:143 max:154 shoes: NB 890

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