Training Log Archive: PtrIn the 30 days ending Nov 30, 2013:
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Running 56:43 9.14 km (6:12 / km) +78m 5:57 / km
slept:8.0 weight:80.7kg
Ellips (Lunchträning) 15:00 [2]
shoes: Inov-8 F-Lite 195
Running tempo (Lunchträning) 15:00 4.3 km (3:29 / km)
ahr:139 max:147 shoes: Inov-8 F-Lite 195
Orientering (Keps-OL) 34:58 5.21 km (6:43 / km) +146m 5:53 / km
ahr:116 max:150 shoes: Saucony Kinvara TR
Running (Lunchträning) 50:38 [2] 10.55 km (4:48 / km) +70m 4:39 / km
slept:7.0 shoes: Adidas Adizero Adios Boost #1
Running warm up/down 7:11 [2] 1.22 km (5:53 / km) +4m 5:48 / km
shoes: Inov-8 X-talon 212 #4
Orientering (Natt-OL) 1:00:23 9.03 km (6:41 / km) +234m 5:55 / km
ahr:134 shoes: Inov-8 X-talon 212 #4
Running warm up/down (Lunchträning) 14:08 [2] 2.77 km (5:07 / km) +26m 4:53 / km
slept:8.0 weight:83.2kg shoes: Inov-8 X-talon 190
Running intervals (Lunchträning) 21:06 4.0 km (5:17 / km) +59m 4:55 / km
ahr:128 max:148 shoes: Inov-8 X-talon 190
Running warm up/down 16:31 [2] 3.15 km (5:14 / km) +18m 5:05 / km
slept:8.0 weight:82.8kg shoes: Adidas Adizero Adios Boost #1
Running tempo (Testrunda) 22:53 6.25 km (3:40 / km) +93m 3:24 / km
ahr:139 max:157 shoes: Adidas Adizero Adios Boost #1
Running warm up/down 10:07 [1] 1.68 km (6:02 / km) +43m 5:21 / km
shoes: Adidas Adizero Adios Boost #1
Styrka (Spänst) 48:37 3.55 km (13:41 / km) +178m 10:56 / km
shoes: Adidas Adizero Adios Boost #1
Running warm up/down 14:58 2.91 km (5:09 / km) +69m 4:36 / km
ahr:87 max:99 shoes: Adidas Adizero Adios Boost #1
Running warm up/down 7:53 1.4 km (5:38 / km)
ahr:103 max:118 shoes: Saucony Grid Type A4
Running intervals (Banintervaller) 30:27 3.39 km (8:59 / km)
ahr:127 max:155 shoes: Saucony Grid Type A4
Running warm up/down 8:04 1.4 km (5:46 / km)
ahr:104 max:110 shoes: Saucony Grid Type A4
Running intervals (LOK-intervaller) 32:00 6.81 km (4:42 / km) +115m 4:20 / km
ahr:131 max:153 shoes: Inov-8 X-talon 190
Running (Lunchträning) 55:32 12.04 km (4:37 / km) +76m 4:28 / km
ahr:96 max:132 slept:8.0 weight:81.1kg shoes: Adidas Adizero Adios Boost #1
Running tempo (Halvmaraträning) 1:21:44 21.23 km (3:51 / km) +134m 3:44 / km
ahr:133 max:147 shoes: Inov-8 Road-X 233
Running warm up/down (Lunchträning) 13:51 [2] 2.75 km (5:02 / km) +8m 4:58 / km
ahr:144 slept:7.5 weight:81.8kg shoes: Inov-8 F-Lite 195
Running intervals (Lunchträning) 27:30 6.88 km (4:00 / km) +81m 3:47 / km
ahr:135 max:183 shoes: Inov-8 F-Lite 195
Running (Lunchträning) 55:10 12.33 km (4:28 / km) +65m 4:22 / km
ahr:115 max:175 slept:7.0 weight:83.3kg shoes: Adidas Adizero Adios Boost #1
Styrka (Spänst) 43:37 3.33 km (13:06 / km) +162m 10:32 / km
ahr:98 shoes: Asics Gel DS Trainer 17
Simning 47:12 [2] 2.1 km (22:29 / km)
slept:8.0
Running 1:27:22 14.91 km (5:52 / km) +138m 5:36 / km
ahr:94 max:119 slept:6.5 weight:82kg shoes: Inov-8 Road-X 233
Ellips (Lunchträning) 45:00
shoes: Inov-8 Flite 220
Running (Lunchträning) 46:50 [2] 9.19 km (5:06 / km) +28m 5:01 / km
ahr:109 max:168 slept:8.5 weight:81.4kg shoes: Adidas Adizero Adios Boost #1
Orientering (Natt-OL) 1:19:22 11.74 km (6:46 / km) +405m 5:46 / km
ahr:117 max:137 shoes: Inov-8 Oroc 280
Running warm up/down (Lunchträning) 6:36 [2] 1.28 km (5:09 / km) +21m 4:46 / km
slept:8.0 shoes: Inov-8 X-talon 190
Running intervals (Lunchträning) 27:30 5.84 km (4:43 / km) +32m 4:35 / km
ahr:133 max:143 shoes: Inov-8 X-talon 190
Running 1:53:43 19.71 km (5:46 / km) +241m 5:26 / km
ahr:95 max:123 shoes: Saucony Kinvara TR
Running (TNT) 50:47 6.57 km (7:44 / km) +315m 6:14 / km
ahr:112 max:144 slept:7.0 weight:81.4kg shoes: Inov-8 X-talon 190
Styrka (spänst ) 16:51 [2]
shoes: Inov-8 X-talon 190
Running (Distans) 2:06:50 21.48 km (5:54 / km) +326m 5:29 / km
ahr:104 slept:8.0 weight:82.4kg shoes: Saucony Kinvara TR
Simning 52:45 [2] 2.2 km (23:59 / km)
Orientering 1:55:40 14.71 km (7:52 / km) +705m 6:21 / km
ahr:115 max:140 slept:8.0 weight:82kg shoes: Inov-8 Oroc 280
Running intervals 52:33 11.57 km (4:33 / km) +89m 4:22 / km
ahr:119 max:152 shoes: Asics Gel DS Trainer 17
Running warm up/down 24:12 [2] 4.52 km (5:21 / km) +21m 5:14 / km
slept:7.0 weight:81.8kg shoes: Adidas Adizero Adios Boost #1
Running intervals 27:04 6.97 km (3:53 / km) +57m 3:44 / km
ahr:143 max:152 shoes: Adidas Adizero Adios Boost #1
Running intervals (LOK-intervaller) 1:07:11 13.49 km (4:59 / km) +217m 4:36 / km
ahr:133 max:151 slept:7.0 shoes: Adidas Adizero Adios Boost #1
Running warm up/down 8:36 [1] 1.36 km (6:18 / km) +1m 6:17 / km
ahr:85 max:91 shoes: Asics Gel DS Trainer 17
Running warm up/down 12:08 [1] 1.9 km (6:23 / km) +17m 6:07 / km
ahr:106 shoes: Asics Gel DS Trainer 17
Styrka (spänst ) 30:48 [1] 2.55 km (12:04 / km) +15m 11:43 / km
ahr:96 max:139 shoes: Asics Gel DS Trainer 17
Orientering (Night extreme ) 1:50:21 14.39 km (7:40 / km) +177m 7:13 / km
ahr:126
Orientering race (Stafett) 38:12 6.68 km (5:43 / km) +187m 5:01 / km
ahr:150 max:182 slept:7.0 weight:82.7kg shoes: Inov-8 Oroc 280
Running warm up/down 10:07 [2] 1.44 km (7:01 / km) +9m 6:48 / km
shoes: Inov-8 Oroc 280
Running 1:51:37 22.07 km (5:03 / km) +164m 4:53 / km
ahr:113 max:175 slept:8.0 weight:83.3kg shoes: Asics Gel DS Trainer 17
Rullskidor 1:14:07 17.75 km (4:11 / km) +86m 4:05 / km
ahr:109 max:155 shoes: Pro-Ski C2 (rullskidor)
Ellips (Lunchträning) 45:00
slept:8.0 weight:81.1kg shoes: Inov-8 Flite 220