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Training Log Archive: Martinsson

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running7 6:51:39 56.4(7:18) 90.76(4:32) 240
  Orientering1 15:30 2.46(6:17) 3.97(3:54) 11
  Total7 7:07:09 58.86(7:15) 94.73(4:31) 251

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MoTuWeThFrSaSu

Sunday Nov 8 #

9 AM

Running 2:01:05 intensity: (1:24 @1) + (1:05:23 @2) + (52:12 @3) + (2:06 @4) 25.84 km (4:41 / km) +77m 4:37 / km
ahr:127 max:160 shoes: Nike Zoom Pegasus 36

Långpass som inkluderade en sprintbana i Ånestad och ett längre stopp på Tinnerö.

Saturday Nov 7 #

2 PM

Running warm up/down 22:12 intensity: (3:23 @1) + (17:07 @2) + (1:42 @3) 4.32 km (5:08 / km) +11m 5:04 / km
ahr:116 max:136 shoes: Nike Zoom Pegasus 36

Jogg till TF med resten av familjen. Signe i löpvagnen.

Orientering 15:30 intensity: (6:18 @1) + (6:22 @2) + (1:47 @3) + (48 @4) + (15 @5) 3.97 km (3:54 / km) +11m 3:51 / km
ahr:116 max:166 shoes: Inov-8 x-talon 190 (orange)

Sprint i TF (LOK-Event)
Kände mig riktigt seg...
Miss till k21 (fel sida staketet), i övrigt OK.

Running warm up/down 24:13 intensity: (1:01 @1) + (13:08 @2) + (10:02 @3) + (2 @4) 4.47 km (5:25 / km) +27m 5:16 / km
ahr:125 max:148 shoes: Nike Zoom Pegasus 36

Hem.

Friday Nov 6 #

11 AM

Running 45:38 intensity: (2:24 @1) + (30:43 @2) + (12:31 @3) 9.88 km (4:37 / km) +15m 4:35 / km
ahr:123 max:142 shoes: Nike Zoom Pegasus 36

Lunchlöp.
Fint väder! Sprang i shorts och t-shirt.

Thursday Nov 5 #

12 PM

Running 34:55 intensity: (2 @1) + (1:33 @2) + (4:51 @3) + (18:15 @4) + (10:14 @5) 10.0 km (3:30 / km) +28m 3:27 / km
ahr:156 max:175 shoes: Adidas Adizero Boston 8

10 km tröskel på lunchen.
Segt i motvinden. Klarade skamgränsen sub 35.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Adizero Boston 8

Wednesday Nov 4 #

11 AM

Running 52:19 intensity: (11 @1) + (5:44 @2) + (41:54 @3) + (4:30 @4) 11.87 km (4:24 / km) +27m 4:22 / km
ahr:136 max:157 shoes: Nike Zoom Pegasus 36

Lunchdistans.

Tuesday Nov 3 #

5 PM

Running 50:50 intensity: (20 @1) + (1:56 @2) + (9:17 @3) + (31:19 @4) + (7:58 @5) 11.76 km (4:19 / km) +29m 4:16 / km
ahr:152 max:176 shoes: Adidas Adizero Boston 8

Intervaller när Vidar var på gympa.
20 x 70-20'

Monday Nov 2 #

8 PM

Running 45:27 intensity: (2 @1) + (30:46 @2) + (14:37 @3) + (2 @4) 9.62 km (4:43 / km) +28m 4:39 / km
ahr:126 max:148 shoes: Nike Zoom Pegasus 36

Kvällslöp.

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