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Training Log Archive: loefaas

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Rollerski1 3:00:25 29.52(6:07) 47.51(3:48) 231
  Orienteering2 1:27:34 10.86(8:04) 17.48(5:01) 173
  Trail running1 1:18:13 7.75(10:05) 12.48(6:16) 16
  Running2 58:13 7.01(8:18) 11.29(5:09) 81
  Total5 6:44:25 55.15(7:20) 88.75(4:33) 501
  [1-5]5 6:43:27

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

9 AM

Rollerski 3:00:25 intensity: (2:08:01 @1) + (51:04 @2) + (44 @3) + (36 @4) 47.51 km (3:48 / km) +231m 3:42 / km
ahr:137 max:170

Longer tour on rollerskis. Plan was to join Västerås ski club in the middle for some company. They start in Västerås and go to Skultuna and back. Met up with them after about 1h, 5 min later the bearing in one of the back wheels gave up, so had to change plan. Bus home, fast change of wheels on the other skis and out again, just in time to meet the others in Skultuna. Followed them back to västerås and a longer route home.

Lovely day, with 7 degrees, rain on and off and quite strong winds.

Saturday Oct 8, 2016 #

10 AM

Running warm up/down 15:35 intensity: (11 @0) + (11:13 @1) + (3:35 @2) + (36 @3) 2.47 km (6:18 / km) +23m 6:01 / km
ahr:134 max:164 shoes: X-talon 212 (IV)

Orienteering race 33:47 intensity: (26 @1) + (9 @2) + (27 @3) + (14:06 @4) + (18:39 @5) **** 7.0 km (4:50 / km) +86m 4:33 / km
ahr:176 max:184 shoes: X-talon 212 (IV)

25manna relay, one of the most fun competitions of the year. Was running the 5th leg again this year, together with Josef, lingan and niklas. Went out last of us.
Had a good start and caught teams at each control. At control 4 I saw the back of Anton in Tuna a little ahead, so full speed to try get his back. Turned out that we had the same course and he was a perfect back to have today. Speed was just so I could keep up, and safe orienteering.
Saw Niklas halfway through the course and David and Josef at the second last control.

3rd time on the leg so that was nice!
http://obasen.orientering.se/winsplits/online/sv/d...

livelox:
https://www.livelox.com/Viewer/25manna/Stracka-5?c...

Some struggles for the team in the beginning but we finished in a good 6th place after great runs on 23rd and 24th leg and magnificent last leg by Albin.

Running warm up/down 9:31 intensity: (9:18 @1) + (13 @2) 1.31 km (7:17 / km) +13m 6:56 / km
ahr:131 max:147 shoes: X-talon 212 (IV)

Friday Oct 7, 2016 #

4 PM

Running 33:07 intensity: (6 @0) + (5:37 @1) + (20:21 @2) + (6:44 @3) + (19 @4) 7.51 km (4:25 / km) +45m 4:17 / km
ahr:152 max:171 shoes: Energy Boost (IV)

Thursday Oct 6, 2016 #

5 PM

Orienteering 53:47 intensity: (15 @0) + (7:29 @1) + (19:03 @2) + (10:04 @3) + (16:56 @4) 10.48 km (5:08 / km) +87m 4:56 / km
ahr:157 max:176 shoes: X-talon 212 (IV)

Monday Oct 3, 2016 #

6 PM

Trail running 1:18:13 intensity: (26 @0) + (34:21 @1) + (35:50 @2) + (7:36 @3) 12.48 km (6:16 / km) +16m 6:14 / km
ahr:154 max:215 shoes: X-talon 212 (III)

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