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Training Log Archive: Martinsson

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running6 5:10:48 43.36(7:10) 69.78(4:27) 241
  Orientering1 48:41 5.48(8:53) 8.81(5:31) 10
  Styrka1 30:00
  Total7 6:29:29 48.84 78.6 250

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MoTuWeThFrSaSu

Sunday Nov 22 #

9 AM

Running 27:34 intensity: (6:53 @1) + (16:23 @2) + (4:18 @3) 5.92 km (4:39 / km) +23m 4:34 / km
ahr:117 max:135 shoes: Nike Zoom Pegasus 36

Till Vidingsjö

Orientering 48:41 intensity: (5 @1) + (9:14 @2) + (13:35 @3) + (18:45 @4) + (7:02 @5) 8.81 km (5:31 / km) +10m 5:30 / km
ahr:145 max:175 shoes: Icebug Spirit 7 OLX II

Sunes bana
Ringrostig orientering (inte helt oväntat). Snett på flera ställen plus ett antal kassa kontrolltagningar.
Ändå kul med OL.

Saturday Nov 21 #

9 AM

Running 1:20:00 intensity: (5:55 @1) + (37:08 @2) + (36:30 @3) + (27 @4) 15.42 km (5:11 / km) +23m 5:09 / km
ahr:126 max:149 shoes: Nike Zoom Pegasus 36

Barnvagnslöp

Friday Nov 20 #

12 PM

Running 47:09 intensity: (32 @1) + (24:56 @2) + (21:41 @3) 11.02 km (4:17 / km) +41m 4:12 / km
ahr:127 max:142 shoes: Nike Zoom Pegasus 36

Ärendelöp till Tornby

Thursday Nov 19 #

12 PM

Running 33:49 intensity: (12 @1) + (58 @2) + (5:00 @3) + (18:39 @4) + (9:00 @5) 10.0 km (3:23 / km) +71m 3:16 / km
ahr:156 max:173 shoes: Adidas Adizero Boston 8

10 km tröskel.
Tid: 33.49
Lätt i medvinden, tungt i motvinden.
Bra ben!

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

Wednesday Nov 18 #

11 AM

Running 1:00:06 intensity: (1:41 @1) + (37:55 @2) + (20:30 @3) 13.27 km (4:32 / km) +40m 4:28 / km
ahr:124 max:141 shoes: Nike Zoom Pegasus 36

Lunchdistans

Tuesday Nov 17 #

5 PM

Running 47:10 intensity: (17 @1) + (2:50 @2) + (14:58 @3) + (24:05 @4) + (5:00 @5) 11.16 km (4:14 / km) +44m 4:09 / km
ahr:149 max:179 shoes: NB 1400 v6 II

Intervaller på elljusspåret i Lambo
20 x 70-20'

Monday Nov 16 #

8 PM

Styrka 30:00 [1]

Lite styrka/rörelse hemma.

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