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Training Log Archive: loefaas

In the 7 days ending Apr 14, 2016:

activity # timemileskm+m
  Running10 3:40:58 29.27(7:33) 47.11(4:41) 321
  Orienteering3 3:18:03 22.29(8:53) 35.87(5:31) 272
  Strength & plyometrics1 35:00 0.86(40:45) 1.38(25:20)
  SkiErg1 23:58
  Total11 7:57:59 52.42 84.36 593
  [1-5]11 7:55:28

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FrSaSuMoTuWeTh

Thursday Apr 14, 2016 #

5 PM

Running 3:37 intensity: (13 @0) + (3:21 @1) + (3 @2) 0.78 km (4:37 / km)
ahr:133 max:146 shoes: X-talon 212 (III)

Orienteering 1:13:20 intensity: (4 @0) + (19:20 @1) + (40:03 @2) + (13:46 @3) + (7 @4) 11.89 km (6:10 / km) +48m 6:03 / km
ahr:150 max:168 shoes: X-talon 212 (III)

Pre-running a course for Västerås competition the coming weekend. Probably top-10 of worst areas I have run in.... Ok first half after that it was no fun anymore.
C • Good to know... 2
6 PM

Running 4:37 intensity: (1:10 @1) + (3:27 @2) 1.08 km (4:17 / km) +15m 4:01 / km
ahr:145 max:150 shoes: X-talon 212 (III)

Wednesday Apr 13, 2016 #

7 PM

SkiErg 23:58 intensity: (6:39 @1) + (9:42 @2) + (6:32 @3) + (1:05 @4)
ahr:148 max:168

Tuesday Apr 12, 2016 #

7 AM

Running 1:01:16 intensity: (1 @0) + (9:07 @1) + (46:13 @2) + (5:39 @3) + (16 @4) 14.8 km (4:08 / km) +74m 4:02 / km
ahr:152 max:169 shoes: UltraBoost (II)

morning run to work
4 PM

Running 1:05:00 intensity: (6 @0) + (21:44 @1) + (40:48 @2) + (2:22 @3) 14.79 km (4:24 / km) +111m 4:14 / km
ahr:148 max:164 shoes: UltraBoost (II)

commute home from work. last part together with elin.

Monday Apr 11, 2016 #

6 PM

Running warm up/down 18:13 intensity: (30 @0) + (13:52 @1) + (3:51 @2) 3.96 km (4:36 / km) +18m 4:30 / km
ahr:138 max:152 shoes: UltraBoost (II)

Strength & plyometrics 35:00 [1] 1.38 km (25:20 / km)
ahr:109 max:142

rockgympa

Sunday Apr 10, 2016 #

Event: Rånässtafetten
 
9 AM

Running warm up/down 12:55 intensity: (10 @0) + (5:04 @1) + (7:03 @2) + (38 @3) 2.56 km (5:02 / km) +31m 4:45 / km
ahr:142 max:167 shoes: X-talon 212 (III)

Orienteering race 48:17 intensity: (32 @1) + (18 @2) + (3:59 @3) + (42:51 @4) + (37 @5) *** 10.36 km (4:40 / km) +125m 4:24 / km
ahr:171 max:177 shoes: X-talon 212 (III)

Rånässtafetten, first leg. Solid race, took the first control good and from there to the finish it was me and Simon Hodler from Mora alone in the front. I had some few bad controls in the mid-section where Simon took over the iniatitive. Had to work really hard on the last long leg on the road to keep his back. Back in front for the last couple of controls but was outsprinted, about a 1min down to the second group.

Good races by the whole team (Joffe, Hamelius, Lind and Janne) to an easy victory. Nice!

10 AM

Running warm up/down 7:18 intensity: (34 @0) + (6:44 @1) 1.07 km (6:49 / km) +12m 6:27 / km
ahr:118 max:135 shoes: X-talon 212 (III)

Saturday Apr 9, 2016 #

5 PM

Running 31:55 intensity: (14 @0) + (28:46 @1) + (2:55 @2) 5.01 km (6:22 / km) +57m 6:01 / km
ahr:130 max:150 shoes: Brooks Launch

Easy lakeside run on technical trails with elin.

Friday Apr 8, 2016 #

Event: Grymnatta
 
9 PM

Running warm up/down 10:34 intensity: (15 @0) + (6:51 @1) + (2:15 @2) + (1:13 @3) 2.12 km (4:59 / km) +3m 4:57 / km
ahr:140 max:165 shoes: X-talon 212 (III)

Orienteering race 1:16:26 intensity: (22 @0) + (7:00 @1) + (12:58 @2) + (34:36 @3) + (20:55 @4) + (35 @5) **** 13.62 km (5:37 / km) +99m 5:25 / km
ahr:161 max:178 shoes: X-talon 212 (III)

Grymnatta, cruel night-orienteering. No larger misstakes, but small tours in the circle on a lot of controls on the diffuse map. Still quite satisfied with the race, finished 5th, but over 13min behind the world champ.
10 PM

Running warm up/down 5:33 intensity: (2 @0) + (5:31 @1) 0.93 km (5:57 / km)
ahr:131 max:139 shoes: X-talon 212 (III)

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