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Training Log Archive: naomi

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  XC skiing5 10:22:55 85.48(7:17) 137.56(4:32) 2340
  Running8 4:42:54 31.44(9:00) 50.6(5:35) 529
  Bike2 2:00:02
  Strength4 2:00:00
  Running School / Jumping1 50:00
  Orienteering1 46:47 4.95(9:28) 7.96(5:53) 91
  Games1 40:23
  Total14 21:23:01 121.86 196.12 2960

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

9 AM

XC skiing 2:58:51 intensity: (2:19:39 @1) + (39:02 @2) + (10 @3) 41.53 km (4:18 / km) +610m 4:01 / km
ahr:137 max:163

classic long one on sunday. wasnt actually that long. but i have trained enough this week.

skis were awesome in the beginning but very bad on the way back from funäsdalen. i guess it was double-poling about 15 of the 17 last ks. didnt know i can do that :)
C • geiler umfang !!! impressed... 3

Saturday Jan 28, 2012 #

9 AM

XC skiing 2:21:14 intensity: (1:48:13 @1) + (33:01 @2) 31.65 km (4:28 / km) +591m 4:05 / km
ahr:140 max:159

again to klinken and but this time back via the mountain.
4 PM

XC skiing (classic) 1:30:19 intensity: (1:29:09 @1) + (1:10 @2) 16.85 km (5:22 / km) +200m 5:04 / km
ahr:128 max:150

tried classic since a long time and it went ok. good thing is that my foot had no problems with it. happy times! :)

Friday Jan 27, 2012 #

9 AM

Running 37:04 [1] 6.17 km (6:00 / km) +56m 5:45 / km
ahr:124 max:140

to felix, to dragvoll, to rema100 and home :)

Running School / Jumping 50:00 [3]

Strength 10:00 [3]

6 PM

XC skiing 1:59:27 intensity: (1:53:23 @1) + (6:04 @2) 28.31 km (4:13 / km) +513m 3:52 / km
ahr:135 max:154

first training in bruksvallarna. to klinken and back.

Thursday Jan 26, 2012 #

12 PM

Running 1:02:55 [1] 10.81 km (5:49 / km) +252m 5:13 / km
ahr:128 max:147

6 PM

Running 16:30 intensity: (15:14 @1) + (1:16 @2) 2.8 km (5:54 / km) +54m 5:22 / km
ahr:136 max:150

to dragvoll

Games (soccer) 40:23 intensity: (28:13 @1) + (11:42 @2) + (28 @3)
ahr:140 max:166

Strength 10:00 [3]

Running 15:18 [1] 2.6 km (5:53 / km)
ahr:125 max:135

home

Wednesday Jan 25, 2012 #

8 AM

Running 14:51 [1] 2.36 km (6:18 / km) +7m 6:12 / km
ahr:119 max:140

to glös

Strength 50:00 [3]

9 AM

Running 15:03 [1] 3.0 km (5:01 / km) +40m 4:42 / km
ahr:134 max:144

cdown on the treadmill
7 PM

XC skiing 1:33:04 intensity: (1:31:59 @1) + (1:05 @2) 19.22 km (4:51 / km) +427m 4:21 / km
ahr:123 max:155

around liåsen with martin

Tuesday Jan 24, 2012 #

9 AM

Orienteering 46:47 intensity: (28:26 @1) + (9:36 @2) + (8:39 @3) + (6 @4) 7.96 km (5:53 / km) +91m 5:34 / km
ahr:139 max:175

2 short sprints around the campus. couldnt really get the hr up. hmmm
C • hmmm 2
5 PM

Running 13:04 intensity: (12:15 @1) + (49 @2) 2.48 km (5:16 / km) +32m 4:57 / km
ahr:140 max:152

running to dragvoll

Bike 1:00:01 intensity: (56:59 @1) + (2:23 @2) + (39 @3)
ahr:131 max:169

spinning

Running 11:50 [1] 2.43 km (4:52 / km)
ahr:134 max:146

back home

Monday Jan 23, 2012 #

9 AM

Running 1:01:46 intensity: (45:54 @1) + (8:06 @2) + (4:10 @3) + (3:36 @4) 12.37 km (5:00 / km) +42m 4:55 / km
ahr:140 max:176

ran with felix to leangen where we ran on the indoor track. 3 x 9 laps at different paces. 9 laps is some 40m longer than 2k. 8:58, 8:00, 7:23 where the times meaning 4:23, 3:55 and 3:37.
6 PM

Running 19:28 [1] 3.04 km (6:24 / km) +47m 5:57 / km
ahr:125 max:142

to dragvoll

Strength 30:00 [3]

core

Bike 1:00:01 intensity: (57:55 @1) + (2:06 @2)
ahr:116 max:154

spinning

Strength 20:00 [3]

max strength for the legs

Running 15:05 [1] 2.54 km (5:56 / km)
ahr:124 max:135

running home

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