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Training Log Archive: forsbergskan

In the 7 days ending May 29, 2011:

activity # timemileskm+m
  Löpning väg/stig4 3:57:21 10.25 16.5 200
  löpning mix2 2:05:54 9.32 15.0 200
  orientering1 56:21
  styrka1 40:00
  intervaller1 30:00
  Total6 8:09:36 19.57 31.5 400

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Sunday May 29, 2011 #

löpning mix (long run) 1:43:45 intensity: (15:49 @2) + (50:59 @3) + (36:57 @4) 15.0 km (6:55 / km) +200m 6:29 / km
ahr:141 max:167 shoes: asics GT-2130

quite easy long run on tracks, small paths and forest. Last 5 minutes slow jog as warm down.

Saturday May 28, 2011 #

6 PM

Löpning väg/stig 1:39:29 intensity: (2:03 @1) + (5:00 @2) + (39:52 @3) + (52:34 @4) 16.5 km (6:02 / km) +200m 5:41 / km
ahr:144 max:167 shoes: asics GT-2130

on tracks in Skatås.

Friday May 27, 2011 #

10 AM

Löpning väg/stig warm up/down 20:00 [3]

intervaller (1000m vo2max) 30:00 [5]

5*1000m with 2.5 min rest grus8an.

Löpning väg/stig warm up/down 20:00 [2]

Wednesday May 25, 2011 #

8 AM

Löpning väg/stig 1:19:17 intensity: (8:16 @2) + (1:01:34 @3) + (9:27 @4)
ahr:140 max:156

easy long run in the morning in skatås. overslept 1 hour so shorted down the lap. Was tired the first half, then it felt okay. low heart rate, wasn't really awake yet during the training?

Tuesday May 24, 2011 #

6 PM

Löpning väg/stig warm up/down 18:35 intensity: (2:00 @2) + (5:27 @3) + (11:08 @4)
ahr:147 max:164 shoes: icebug olx spirit 10 turkos

w.u to the interval start

orientering intervals 56:21 intensity: (6:42 @2) + (9:34 @3) + (19:19 @4) + (20:46 @5)
ahr:157 max:187

Duel-O with gmok. Run against Petra, 3-0 after 4+2 intervals. Hard to put out the controls, some difficult points.

löpning mix warm up/down 22:09 intensity: (48 @1) + (4:18 @2) + (15:11 @3) + (1:52 @4)
ahr:135 max:153

warm down

Monday May 23, 2011 #

9 PM

styrka (strength) 40:00 [1]

40*45:15

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