Training Log Archive: PtrIn the 30 days ending Jun 30, 2015:
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Running warm up/down 13:42 2.43 km (5:38 / km) +26m 5:21 / km
ahr:65 max:94 shoes: Inov-8 Roclite 243
Running intervals (LOK-intervaller) 30:00 6.79 km (4:25 / km) +36m 4:18 / km
ahr:130 max:145 shoes: Inov-8 Roclite 243
Running warm up/down (Lunchträning) 13:32 2.76 km (4:54 / km) +7m 4:50 / km
ahr:105 max:133 slept:7.5 weight:85.3kg shoes: Saucony Kinvara 4
Running intervals (Lunchträning ) 17:31 3.2 km (5:28 / km)
ahr:122 max:148 shoes: Saucony Kinvara 4
Running 16:49 2.4 km (7:00 / km) +82m 5:59 / km
ahr:79 max:121 shoes: Adidas Adizero Adios Boost #1
Running hills (Backintervaller) 30:00 6.0 km (5:00 / km) +242m 4:10 / km
ahr:133 max:150 shoes: Adidas Adizero Adios Boost #1
Running 1:00:51 [2] 12.98 km (4:41 / km) +36m 4:38 / km
ahr:102 max:120 slept:8.5 shoes: Saucony Kinvara 4
Running (Lunchträning) 54:47 [2] 11.52 km (4:45 / km) +53m 4:39 / km
ahr:113 slept:7.5 weight:83.6kg shoes: Inov-8 Road-X 233
Running warm up/down (Lunchträning) 10:09 [2] 2.38 km (4:15 / km)
ahr:92 max:108 slept:7.5 weight:82.9kg shoes: Saucony Kinvara 4
Running intervals (Lunchträning) 27:30 6.59 km (4:10 / km) +44m 4:02 / km
ahr:131 max:152 shoes: Saucony Kinvara 4
Running warm up/down 21:12 3.93 km (5:24 / km) +9m 5:20 / km
ahr:89 max:121 shoes: Asics Gel DS Trainer 18
Orientering (Sprint) 15:08 3.99 km (3:47 / km) +26m 3:40 / km
ahr:136 max:143 shoes: Asics Gel DS Trainer 18
Running warm up/down 15:52 [1] 2.61 km (6:04 / km) +25m 5:48 / km
ahr:86 max:98 weight:83.1kg shoes: Inov-8 Roclite 243
Running intervals (LOK-intervaller) 35:40 8.05 km (4:26 / km) +90m 4:12 / km
ahr:130 max:149 shoes: Inov-8 Roclite 243
Running (Lunchträning) 53:35 12.06 km (4:27 / km) +57m 4:20 / km
ahr:102 max:140 slept:7.5 weight:84.5kg shoes: Saucony Kinvara 4
Running (Sprint) 1:06:47 13.3 km (5:01 / km) +30m 4:58 / km
ahr:109 max:147 shoes: Asics Gel DS Trainer 18
Running warm up/down 24:00 4.3 km (5:35 / km) +15m 5:30 / km
ahr:96 max:119 slept:8.5 shoes: Saucony Kinvara 4
Orientering race (Sprint) 15:21 4.15 km (3:42 / km) +20m 3:37 / km
ahr:141 max:157 shoes: Inov-8 Flite 220
Orientering race (Sprint) 12:18 3.29 km (3:44 / km) +12m 3:40 / km
ahr:139 max:152 shoes: Inov-8 Flite 220
Note
slept:8.0 (rest day)
Running 2:18:12 18.94 km (7:18 / km) +529m 6:24 / km
ahr:101 max:132 slept:7.5 shoes: Saucony Kinvara TR 2
Running tempo (Tröskel) 42:15 11.0 km (3:50 / km)
ahr:123 max:156 slept:7.5 weight:82.6kg shoes: Inov-8 F-Lite 195
Running 43:00 8.45 km (5:05 / km) +149m 4:40 / km
ahr:80 max:130 shoes: Saucony Kinvara TR 2
Orientering 1:36:00 14.15 km (6:47 / km) +271m 6:11 / km
ahr:83 max:135 slept:8.0 weight:83kg shoes: Inov-8 X-talon 212 #5
Orientering race (Stafett) 1:25:18 14.9 km (5:43 / km) +422m 5:01 / km
ahr:121 max:147 slept:5.0 shoes: Inov-8 Oroc 280
Running warm up/down 14:16 2.41 km (5:54 / km) +14m 5:44 / km
ahr:88 max:122 slept:7.0 weight:82.2kg shoes: Inov-8 F-Lite 195
Running intervals (Banintervaller) 31:08 5.43 km (5:44 / km) +47m 5:30 / km
ahr:133 max:156 shoes: Inov-8 F-Lite 195
Orientering 48:52 5.15 km (9:29 / km) +168m 8:10 / km
ahr:103 max:125 slept:7.0 weight:81.7kg shoes: Inov-8 Oroc 280
Running warm up/down 13:10 2.45 km (5:22 / km) +32m 5:02 / km
ahr:106 max:120 slept:8.0 weight:82.3kg shoes: Inov-8 Roclite 243
Running intervals (LOK-intervaller) 38:51 8.13 km (4:47 / km) +114m 4:28 / km
ahr:128 max:152 shoes: Inov-8 Roclite 243
Running intervals (Tröskel) 52:00 11.3 km (4:36 / km) +168m 4:17 / km
ahr:130 max:152 shoes: Saucony Kinvara 4
Orientering race (Lång) 1:02:48 9.11 km (6:54 / km) +419m 5:36 / km
ahr:140 max:154 slept:5.0 weight:84.4kg shoes: Inov-8 Oroc 280
Running warm up/down 24:08 [2] 4.1 km (5:54 / km) +55m 5:31 / km
ahr:117 slept:8.0 weight:82.1kg shoes: Inov-8 X-talon 190 #2
Orientering race (Sprint) 17:18 4.21 km (4:07 / km) +49m 3:53 / km
ahr:136 max:157 shoes: Inov-8 X-talon 190 #2
Running warm up/down 11:40 2.11 km (5:32 / km) +51m 4:56 / km
ahr:112 max:130 slept:7.0 weight:82.9kg shoes: VJ Integrator 2014
Orientering (Teknik) 50:11 6.52 km (7:42 / km) +261m 6:25 / km
ahr:124 max:145 shoes: VJ Integrator 2014
Running (Lunchträning) 55:46 [2] 11.89 km (4:41 / km) +79m 4:32 / km
ahr:109 slept:8.0 weight:83.5kg shoes: Saucony Kinvara 4