Training Log Archive: PtrIn the 30 days ending Sep 30, 2014:
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Running warm up/down 15:28 [2] 3.0 km (5:09 / km) +48m 4:46 / km
shoes: Saucony Kinvara 4
Running intervals 41:15 9.54 km (4:19 / km) +74m 4:10 / km
ahr:129 max:151 shoes: Saucony Kinvara 4
Ellips (Lunchträning) 45:00 [2]
slept:8.0 weight:82.2kg (injured) shoes: Nike Free 3.0 V4
Rullskidor 1:38:39 [2] 24.42 km (4:02 / km) +158m 3:55 / km
ahr:65 max:114 shoes: Pro-Ski C2 (rullskidor)
Cykel 1:47:12 [2] 47.05 km (26.3 kph) +360m
ahr:82 slept:8.0 weight:82.1kg (injured) shoes: Nishiki(racer)
Simning (Simskola) 50:00 [3] 2.0 km (25:00 / km)
(injured)
Note
slept:9.0 weight:82kg (injured) (sick)
Note
slept:10.0 weight:82.6kg (injured) (sick)
Running (Lunchträning) 49:23 9.77 km (5:03 / km) +133m 4:44 / km
ahr:101 max:141 slept:8.0 weight:83.1kg (injured) shoes: Saucony Kinvara 4
Note
(sick)
Note
slept:7.5 weight:83.4kg (injured) (rest day)
Cykel tempo (Landsväg) 45:57 [3] 24.21 km (31.6 kph) +177m
ahr:107 max:124 slept:8.5 weight:83.6kg (injured) shoes: Nishiki(racer)
Simning (Simskola) 50:00 [3] 2.5 km (20:00 / km)
(injured)
Cykel (MTB) 1:50:00 28.54 km (15.6 kph) +576m
ahr:110 max:137 slept:8.0 weight:83.7kg (injured) shoes: Trek 6500 disc 20 (Mtb)
Rullskidor 1:08:50 17.79 km (3:52 / km) +109m 3:45 / km
ahr:95 max:118 slept:7.5 weight:83.2kg (injured) shoes: Pro-Ski C2 (rullskidor)
Ellips intervals (Lunchträning) 38:20
ahr:104 max:139 slept:7.0 weight:82.9kg (injured) shoes: Nike Free 3.0 V4
Cykel 1:10:22 19.6 km (16.7 kph) +255m
ahr:99 max:133 (injured) shoes: Trek 6500 disc 20 (Mtb)
Ellips (Lunchträning) 40:00 [2]
slept:7.5 weight:82.9kg (injured) shoes: Nike Free 3.0 V4
Rullskidor 55:40 14.26 km (3:54 / km) +86m 3:47 / km
ahr:96 max:122 shoes: Pro-Ski C2 (rullskidor)
Note
slept:8.0 weight:82.2kg (injured) (rest day)
Note
slept:7.0 weight:82.2kg (injured) (rest day)
Running warm up/down 15:07 2.58 km (5:52 / km) +14m 5:43 / km
ahr:102 max:149 slept:8.0 weight:82.9kg (injured) shoes: Inov-8 X-talon 212 #4
Orientering race (Stafett) 57:46 9.96 km (5:48 / km) +249m 5:09 / km
ahr:149 max:161 (injured) shoes: Inov-8 X-talon 212 #4
Running warm up/down 16:24 3.22 km (5:06 / km) +33m 4:51 / km
ahr:93 max:121 slept:8.0 weight:83.5kg (injured) shoes: Inov-8 Oroc 280
Orientering race (Medeldistans) 34:52 5.32 km (6:33 / km) +160m 5:42 / km
ahr:118 max:145 (injured) shoes: Inov-8 Oroc 280
Running (Lunchträning) 52:47 [2] 9.84 km (5:22 / km) +54m 5:13 / km
ahr:99 slept:8.0 weight:82.9kg (injured) shoes: Saucony Kinvara 4
Running warm up/down 5:54 [2] 1.28 km (4:37 / km) +1m 4:36 / km
(injured) shoes: Adidas Adizero Adios Boost #2
Running race (Mjärdevistafetten) 10:27 3.33 km (3:08 / km) +13m 3:05 / km
ahr:150 max:159 (injured) shoes: Adidas Adizero Adios Boost #2
Running warm up/down (Lunchträning) 12:15 [2] 2.66 km (4:36 / km) +11m 4:31 / km
ahr:99 max:119 slept:7.5 weight:83.5kg (injured) shoes: Inov-8 Trailroc 245
Running intervals (Lunchträning) 27:30 4.76 km (5:47 / km) +317m 4:20 / km
ahr:138 max:157 (injured) shoes: Inov-8 Trailroc 245
Running (Lunchträning) 57:19 [2] 12.2 km (4:42 / km) +65m 4:35 / km
ahr:96 max:118 slept:7.5 weight:83kg (injured) shoes: Saucony Kinvara 4
Orientering race (Långdistans) 1:41:51 13.49 km (7:33 / km) +333m 6:43 / km
ahr:116 max:146 slept:8.0 (injured) shoes: Inov-8 Oroc 280
Simning (Simskola) 45:00 [3] 1.8 km (25:00 / km)
Simning 16:32 [1] 0.81 km (20:20 / km)
slept:8.0 (injured)
Running 47:33 [2] 8.6 km (5:32 / km) +167m 5:02 / km
ahr:112 (injured) shoes: Inov-8 Roclite 243
Running (Lunchträning) 36:29 [2] 6.74 km (5:25 / km) +22m 5:20 / km
ahr:101 slept:7.0 weight:84kg (injured) shoes: Saucony Kinvara 4
Running intervals (Lunchträning) 52:00 11.5 km (4:31 / km)
slept:8.0 weight:82.1kg (injured) shoes: Inov-8 F-Lite 195
Rullskidor (Lunchträning) 44:41 [2] 10.45 km (4:17 / km) +34m 4:12 / km
slept:7.5 weight:82.2kg (injured) shoes: Pro-Ski C2 (rullskidor)
Running hills (Backrundan) 1:45:53 20.68 km (5:07 / km) +480m 4:35 / km
ahr:104 max:128 (injured) shoes: Adidas Adizero Adios Boost #2
Running intervals (LOK-intervaller) 1:05:22 12.7 km (5:09 / km) +122m 4:55 / km
ahr:125 max:160 slept:7.5 weight:82.5kg (injured) shoes: Inov-8 Trailroc 245
Running (Lunchträning) 1:01:51 [2] 12.28 km (5:02 / km) +83m 4:52 / km
ahr:98 max:117 slept:8.0 weight:83.4kg (injured) shoes: Saucony Kinvara 4