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Training Log Archive: Martinsson

In the 7 days ending Nov 21:

activity # timemileskm+m
  Running6 6:25:29 47.72(8:05) 76.8(5:01) 237
  Orientering1 44:32 5.4(8:14) 8.7(5:07) 23
  Total6 7:10:01 53.12(8:06) 85.5(5:02) 260

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MoTuWeThFrSaSu

Sunday Nov 21 #

9 AM

Running warm up/down 29:00 [2] 5.67 km (5:07 / km) +20m 5:02 / km
shoes: Icebug Spirit OLX 8

Orientering 44:32 intensity: (3:14 @3) + (16:17 @4) + (25:01 @5) 8.7 km (5:07 / km) +23m 5:03 / km
ahr:162 max:180 shoes: Icebug Spirit OLX 8

Sunes bana.
Stel som satan i höfterna. Några små misstag och en fet bom vid k12.

Running warm up/down 20:08 [2] 3.54 km (5:42 / km) +10m 5:37 / km
shoes: Icebug Spirit OLX 8

Saturday Nov 20 #

10 AM

Running 1:43:02 intensity: (1:17 @1) + (26:17 @2) + (1:13:28 @3) + (2:00 @4) 20.55 km (5:01 / km) +60m 4:56 / km
ahr:132 max:155 shoes: Nike Zoom Pegasus 38

Vagndistans.

Friday Nov 19 #

3 PM

Running 49:41 intensity: (54 @1) + (8:20 @2) + (19:38 @3) + (19:09 @4) + (1:40 @5) 9.91 km (5:01 / km) +21m 4:58 / km
ahr:142 max:169 shoes: Nike Zoom Pegasus 38

Kort vagndistans + hämtning av V

Thursday Nov 18 #

11 AM

Running 1:13:45 intensity: (1:55 @1) + (11:18 @2) + (1:00:14 @3) + (18 @4) 15.03 km (4:54 / km) +48m 4:50 / km
ahr:132 max:150 shoes: Nike Zoom Pegasus 38

Vagndistans

Wednesday Nov 17 #

11 AM

Running 1:00:22 [2] 12.52 km (4:49 / km) +49m 4:44 / km
ahr:152 max:177 shoes: Nike Zoom Pegasus 38

Lunchdistans. Kommer nog bara bli distanspass ett tag för att bygga upp lite volym (>7 mil/vecka iallafall).

Tuesday Nov 16 #

Note
(rest day)

Hann inte med någon träning tyvärr.

Monday Nov 15 #

4 PM

Running 49:31 [2] 9.58 km (5:10 / km) +28m 5:06 / km
shoes: Nike Zoom Pegasus 38

Distans

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