In the 30 days ending Apr 30, 2020:
Rull klassiskt long 1:58:31 [1] 27.51 km (4:19 / km) +100m 4:14 / km shoes: Swenor klassiska 2:or
Löpning intervals (Obanat) 53:00 intensity: (33:00 @1) + (20:00 @4) 7.36 km (7:12 / km) ahr:154 max:188 shoes: NVII Forrest 2
Styrka (Maxstyrka) 18:00 [0] shoes: Nike peg 36
Orientering intervals (Sprint) 50:05 intensity: (22:30 @1) + (27:35 @5) ** 9.44 km (5:18 / km) +28m 5:14 / km ahr:152 max:186 spiked:35/36c shoes: NVII Forrest 2
Orientering race (Lång) 1:06:53 intensity: (13:30 @1) + (53:23 @4) ** 9.23 km (7:15 / km) +117m 6:49 / km ahr:147 max:174 spiked:10/14c shoes: NVII Forrest 2
Orientering warm up/down 2:50 [1] 0.45 km (6:19 / km) shoes: NVII Forrest 2
Orientering intervals (Teknik) 1:10:30 intensity: (20:00 @1) + (36:30 @3) + (14:00 @4) *** 11.67 km (6:02 / km) ahr:166 max:190 spiked:32/37c shoes: NVII Forrest 1
Orientering (Hänga ut kontroller) 36:00 [1] * 5.68 km (6:20 / km) spiked:22/23c shoes: NVII Forrest 2
Note (rest day)
Löpning intervals (Grusväg) 59:40 intensity: (29:40 @1) + (30:00 @4) 12.93 km (4:37 / km) ahr:164 max:188
Skate long (Skate) 1:28:42 [1] 20.37 km (4:21 / km) +199m 4:09 / km
Löpning intervals (Grusväg) 45:00 intensity: (25:00 @1) + (20:00 @5) 7.57 km (5:57 / km) ahr:157 max:191 shoes: NVII Forrest 2
Orientering (Teknik) 1:07:01 intensity: (19:00 @1) + (35:00 @3) + (13:01 @5) 8.02 km (8:21 / km) +81m 7:57 / km ahr:154 max:192 spiked:14/21c shoes: NVII Forrest 2
Orientering race 46:14 intensity: (11:00 @1) + (35:14 @4) ** 6.53 km (7:05 / km) +11m 7:01 / km spiked:15/19c shoes: NVII Forrest 1
Löpning long (Väg, stig) 2:20:38 intensity: (1:20:38 @1) + (1:00:00 @2) 23.09 km (6:05 / km) +167m 5:53 / km shoes: NVII Forrest 2
Övrigt (Beachvolley) 1:20:00 [1]
Löpning warm up/down (Väg) 16:06 [1] 3.27 km (4:56 / km) +2m 4:55 / km shoes: Nike peg 36
Styrka (Spänst) 25:00 [0] shoes: Nike peg 36
Löpning long 2:05:00 [1] 18.72 km (6:41 / km) +26m 6:38 / km shoes: Salomon spikecross 3
Löpning intervals (Gräs) 58:00 intensity: (32:00 @1) + (26:00 @5) 9.23 km (6:17 / km) ahr:151 max:186 shoes: NVII Forrest 1
Löpning long (Vinterstig) 1:18:00 [1] 12.05 km (6:28 / km) +109m 6:11 / km shoes: Salomon spikecross 3
Orientering intervals (Sprint) 1:09:26 intensity: (38:00 @1) + (31:26 @4) *** 12.32 km (5:38 / km) +70m 5:29 / km spiked:42/45c shoes: Nike peg turbo
Skate (Skare) 1:35:00 [1] 14.64 km (6:29 / km) +52m 6:23 / km spiked:2/3c
Orientering race (Medel) 52:52 intensity: (14:00 @1) + (38:52 @4) *** 7.55 km (7:00 / km) +13m 6:57 / km spiked:11/15c shoes: NVII Forrest 1
Skate long (Skate) 1:26:00 [1] 21.33 km (4:02 / km) +146m 3:54 / km
Orientering race (Sprint) 40:08 intensity: (21:00 @1) + (19:08 @5) ** 7.79 km (5:09 / km) +14m 5:06 / km spiked:21/21c shoes: Nike peg turbo
Löpning tempo 35:17 [3] 8.44 km (4:11 / km) +40m 4:05 / km shoes: Nike peg turbo
Löpning hills (Väg) 1:01:51 intensity: (51:00 @1) + (10:51 @5) 9.83 km (6:18 / km) +100m 5:59 / km shoes: Nike peg turbo
Orientering intervals (Sprint) 52:36 intensity: (21:00 @1) + (31:36 @4) ** 9.95 km (5:17 / km) spiked:26/27c shoes: NVII Forrest 2
Långfärdsskridskor long (Distans) 1:45:00 [2] 32.0 km (3:17 / km)
Längdskidor race (Skate) 39:15 [5] 15.04 km (2:37 / km)
Längdskidor warm up/down (Skate) 1:12:00 [1] 15.46 km (4:39 / km)
Orientering (Teknik) 55:00 [3] *** 7.2 km (7:38 / km) spiked:28/34c shoes: NVII Forrest 1
Löpning long (Väg) 1:08:06 [2] 12.33 km (5:31 / km) shoes: Nike peg turbo
Styrka (Bål) 11:00 [0]
Klassiskt intervals (Klassiskt) 20:21 [4] 7.2 km (2:50 / km)
Klassiskt warm up/down (Klassiskt) 1:04:00 [2] 15.9 km (4:02 / km)
Cykling (Väg) 45:00 [1] 16.0 km (21.3 kph)
Löpning intervals (Obanat) 20:00 [4] 4.0 km (5:00 / km) shoes: NVII Forrest 2
Löpning warm up/down (Obanat) 25:00 [1] 3.0 km (8:20 / km) shoes: NVII Forrest 2
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