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Training Log Archive: loefaas

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Running6 4:37:55 40.74(6:49) 65.56(4:14) 368
  Orienteering2 2:20:10 13.5(10:23) 21.72(6:27) 158
  Other1 29:37
  Strength1 20:00
  Total8 7:47:42 54.23 87.28 526
  [1-5]8 7:23:38

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

5 PM

Running 1:19:23 intensity: (1:23 @0) + (8:49 @1) + (56:15 @2) + (12:09 @3) + (47 @4) 19.2 km (4:08 / km) +89m 4:02 / km
ahr:148 max:175 shoes: UltraBoost

Run home from Erikslund. Foot better today. 94%.

Saturday Mar 21, 2015 #

10 AM

Running warm up/down 10:33 intensity: (7:14 @0) + (3:19 @1) 1.78 km (5:56 / km) +1m 5:55 / km
ahr:100 max:127 shoes: X-talon 212 (II)

Orienteering 50:42 intensity: (12 @0) + (2:11 @1) + (2:51 @2) + (35:05 @3) + (10:23 @4) **** 9.68 km (5:14 / km) +72m 5:03 / km
shoes: X-talon 212 (II)

10mila training/test with linné on a map close to the competition area. Surprised how "easy" I could follow the fast guys :-), thought my shape was much worse. Was alone with Rassmus in the end (but thought Oskar was ahead of us), and went for it to the last control, got a gap but messed up the direction just before the control and missed about half a minute while oskar and janne also passed.

tracking:
https://www.livelox.com/Viewer/Linnecupen-etapp-10...

results (my gaffel):
http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 34 [1] 0.08 km (7:22 / km)
ahr:133 max:134 shoes: X-talon 212 (II)

Friday Mar 20, 2015 #

5 PM

Running 22:52 intensity: (19 @0) + (11:41 @1) + (10:52 @2) 5.24 km (4:22 / km) +38m 4:12 / km
ahr:142 max:154 shoes: UltraBoost

Thursday Mar 19, 2015 #

6 PM

Running 40:56 intensity: (48 @0) + (4:46 @1) + (30:48 @2) + (4:34 @3) 9.84 km (4:10 / km) +54m 4:03 / km
ahr:150 max:163 shoes: UltraBoost

Short run to try the new shoes, Adidas Ultraboost. Soft heel-cap seems nice for my heel.

Wednesday Mar 18, 2015 #

Note

Thinking about exchaning The Silmaril (Lofas headlamp) for something less heavy with longer battery time.
Letro was kind to let me try the Bikeray XCR. Really like the wide spreading of the light from my headlight but maybe the lighter weight and better battery wins. Took some pictures also and it seems like the bikeray shines futher but slighty more yellowish. Anyone have tested the bikeray more?

Bikeray:

The Silmaril:

Bikeray:

The Silmaril
C • They both look very bright 1
7 AM

Running 1:01:56 intensity: (21 @0) + (6:40 @1) + (53:24 @2) + (1:31 @3) 14.75 km (4:12 / km) +86m 4:05 / km
ahr:151 max:160 shoes: Adidas Glide Boost

6 PM

Running 1:01:41 intensity: (16 @0) + (4:19 @1) + (57:06 @2) 14.67 km (4:12 / km) +100m 4:04 / km
ahr:151 max:157 shoes: Adidas Glide Boost

Tuesday Mar 17, 2015 #

5 PM

Other warm up/down 10:01 intensity: (41 @0) + (9:20 @1)
ahr:130 max:141

Other intervals 14:35 intensity: (21 @0) + (3:28 @1) + (4:53 @2) + (4:21 @3) + (1:32 @4)
ahr:152 max:173

Rest day from running in the gym.
WU/CD on cross-trainer. Some strength and 6*500m on the rowing machine.

Other warm up/down 5:01 [1]
ahr:130 max:134

Strength 20:00 [1]

Monday Mar 16, 2015 #

6 PM

Orienteering 1:29:28 intensity: (12:29 @0) + (1:11:01 @1) + (5:58 @2) 12.04 km (7:26 / km) +86m 7:10 / km
ahr:129 max:158 shoes: X-talon 212 (II)

Travel home again, and time to rejoin P-pojkarna (the beer buddies) in Surahammar for some forest running. Similar to Linné's tisdagsbana (line-o) but not as fast guys here. Nice to be back in a snow-free forest again but foot not working perfectly. Foot: 90%.

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