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Training Log Archive: loefaas

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Running5 3:16:12 29.63(6:37) 47.68(4:07) 300
  Trail running1 57:52 6.76(8:34) 10.88(5:19) 182
  Orienteering1 54:55 5.97(9:12) 9.6(5:43) 116
  Total6 5:08:59 42.35(7:18) 68.16(4:32) 598
  [1-5]6 5:06:26

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

10 AM

Running warm up/down 14:04 intensity: (1:48 @0) + (10:53 @1) + (1:23 @2) 2.25 km (6:15 / km) +1m 6:14 / km
ahr:119 max:151 shoes: X-talon 212 (IV)

Orienteering race 54:55 intensity: (3 @0) + (1:46 @1) + (17:34 @2) + (27:02 @3) + (8:30 @4) **** 9.6 km (5:43 / km) +116m 5:24 / km
ahr:160 max:173 shoes: X-talon 212 (IV)

District champs relay in Länna. Bad idea to try to run this so short after the half and without any forest training. Tried to push the pace but no speed at all. So from the HR afterwards that I was just above distance HR, so quite destroyed from yesterday.

Good team work with Ross and Erik ending up in a 7th place. I lost about 13min on Rassmus on my leg, which is way to much. About 4-5min of misstakes and probably some 3-4min in running speed. Caught by Oskar on the last loop and it became quite obvious how slow I was.

livelox:
https://www.livelox.com/Viewer/DM-stafett-Uppland/...

splits:
http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Sep 10, 2016 #

3 PM

Running warm up/down 6:49 intensity: (3:10 @1) + (3:19 @2) + (20 @3) 1.39 km (4:53 / km) +3m 4:50 / km
ahr:141 max:164 shoes: Boston Boost

Running race 1:15:17 intensity: (18 @1) + (6 @2) + (57 @3) + (1:00:36 @4) + (13:20 @5) 21.1 km (3:34 / km) +150m 3:27 / km
ahr:174 max:183 shoes: Boston Boost

Stockholm half marathon. Warm day today, about 23 degC so quite tough to run.
Plan was that for once be quite defensive in the beginning both since I usually often run a little to fast in the beginning and that I was quite unsure about my fitness.
Found a nice group to run in from the start, a little slower than planned but that was probably good in the heat. Passed 10k in a little over 35 min, but already there I was quite tired muscular which is not a good sign. Still managed to keep an ok pace on the second tougher half. Was together with Jonatan from Upsala last 5k and in the end had one guy about 10s in front. Managed to get the head together and finish strong last km leaving jonatan behind and passing the guy in front.

17th place in total was a better result than I had expected (lot of people bonked in the heat), so satisfied with my day.

Friday Sep 9, 2016 #

12 PM

Running 37:47 intensity: (23 @0) + (5:51 @1) + (28:36 @2) + (54 @3) + (2:01 @4) + (2 @5) 8.9 km (4:15 / km) +38m 4:10 / km
ahr:149 max:177 shoes: Energy Boost (IV)

Wednesday Sep 7, 2016 #

11 AM

Trail running 57:52 intensity: (43:34 @1) + (11:05 @2) + (54 @3) + (1:24 @4) + (55 @5) 10.88 km (5:19 / km) +182m 4:55 / km
ahr:140 max:180 shoes: UltraBoost (II)

Tuesday Sep 6, 2016 #

11 AM

Running 42:31 intensity: (5 @0) + (12:27 @1) + (14:51 @2) + (8:29 @3) + (5:46 @4) + (53 @5) 9.97 km (4:16 / km) +88m 4:05 / km
ahr:152 max:182 shoes: NB 890

Monday Sep 5, 2016 #

6 PM

Running 19:44 intensity: (14 @0) + (18:20 @1) + (1:10 @2) 4.07 km (4:51 / km) +20m 4:44 / km
ahr:136 max:148 shoes: Energy Boost (IV)

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