Training Log Archive: PtrIn the 30 days ending Nov 30, 2016:
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Orientering (Natt-OL) 54:03 9.38 km (5:46 / km) +332m 4:54 / km
ahr:140 max:153 slept:7.5 weight:82.6kg shoes: Inov-8 X-talon 212 #5
Note
Running warm up/down 6:54 [2] 1.32 km (5:13 / km) +33m 4:39 / km
slept:7.5 weight:83.5kg shoes: Inov-8 Oroc 280
Running intervals 30:07 5.75 km (5:14 / km) +127m 4:43 / km
ahr:145 max:158 shoes: Inov-8 Oroc 280
Running 1:21:48 17.09 km (4:47 / km) +181m 4:33 / km
ahr:119 max:135 slept:7.5 shoes: Adidas Ultra Boost
Note
slept:7.0 (rest day)
Running warm up/down (LOK-intervaller) 13:29 2.13 km (6:21 / km) +38m 5:49 / km
ahr:102 max:127 slept:8.0 shoes: Inov-8 Roclite 243
Running intervals 28:04 5.75 km (4:53 / km) +94m 4:31 / km
ahr:139 max:167 shoes: Inov-8 Roclite 243
Roddmaskin warm up/down 10:00 [3] 2.6 km (3:51 / km)
slept:7.5 weight:82.3kg shoes: Inov-8 Flite 220
Running warm up/down 42:22 7.97 km (5:19 / km) +72m 5:05 / km
ahr:106 max:124 slept:7.5 shoes: Inov-8 X-talon 212 #5
Orientering 1:00:46 8.85 km (6:52 / km) +155m 6:19 / km
ahr:130 max:144
Cykel (MTB) 2:04:29 33.83 km (16.3 kph) +234m
ahr:111 max:137 slept:8.5 shoes: Trek 6500 disc 20 (Mtb)
Running 20:29 [3] 4.73 km (4:20 / km) +23m 4:13 / km
slept:8.0 weight:83.4kg shoes: Inov-8 Road-X 233
Running 1:17:35 15.62 km (4:58 / km) +124m 4:47 / km
ahr:111 max:144 slept:5.0 shoes: Adidas Ultra Boost
Note
slept:7.5 weight:84kg (rest day)
Running 2:00:36 [1] 15.51 km (7:46 / km) +117m 7:30 / km
ahr:91 max:125 slept:8.5 shoes: Inov-8 Roclite 243
Running 1:35:53 18.38 km (5:13 / km) +107m 5:04 / km
ahr:112 max:139 slept:9.0 shoes: Adidas Ultra Boost
Styrka (Lunchträning) 45:00 [2]
shoes: Inov-8 Flite 220
Running 1:14:02 14.97 km (4:57 / km) +93m 4:48 / km
ahr:105 max:122 slept:7.5 shoes: Inov-8 Road-X 233
Running 1:13:59 11.87 km (6:14 / km) +132m 5:54 / km
ahr:109 max:137 slept:7.5 shoes: Inov-8 Roclite 243