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Training Log Archive: naomi

In the 7 days ending Jul 7, 2013:

activity # timemileskm+m
  Running9 8:03:12 55.74(8:40) 89.71(5:23) 1439
  Orienteering1 48:39 4.3(11:20) 6.91(7:02) 294
  Bike2 44:29 11.05(14.9/h) 17.78(24.0/h) 412
  Total11 9:36:20 71.09(8:06) 114.4(5:02) 2145

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MoTuWeThFrSaSu

Sunday Jul 7, 2013 #

1 PM

Bike 37:58 [1] 8.88 km (14.0 kph) +373m
ahr:115 max:142

up into bymarka
2 PM

Running 1:09:28 intensity: (57:31 @1) + (9:08 @2) + (2:49 @3) 10.93 km (6:21 / km) +369m 5:26 / km
ahr:138 max:169

storheia - bosbergheia - elgsethytta
4 PM

Bike 6:31 intensity: (5:36 @1) + (2 @2) + (24 @3) + (24 @4) + (5 @5) 8.9 km (81.9 kph) +39m
ahr:104 max:183

Saturday Jul 6, 2013 #

2 PM

Running 15:01 intensity: (14:55 @1) + (6 @2) 3.11 km (4:50 / km) +5m 4:47 / km
ahr:135 max:152

with gassi down to the track

Running 36:20 intensity: (35:12 @1) + (1:08 @2) 6.16 km (5:54 / km) +129m 5:20 / km
ahr:132 max:153

a bit through the city afterwards

Friday Jul 5, 2013 #

8 PM

Running 1:18:30 intensity: (34:54 @1) + (14:49 @2) + (15:16 @3) + (12:17 @4) + (1:14 @5) 16.8 km (4:40 / km) +71m 4:35 / km
ahr:153 max:184

10 x 1000m on the track with 1' break. i was absoluteley not up for it. no spirit and no motivation. dont know if this session was good for anything. running somewhere between slow and fast...

3:35, 41, 48, 43, 39, 32, 32, 32, 32, 30.

Thursday Jul 4, 2013 #

8 PM

Running 1:07:55 intensity: (46:34 @1) + (18:25 @2) + (2:56 @3) 13.57 km (5:00 / km) +108m 4:49 / km
ahr:145 max:168

body still tired. guess its because of sleep deprivation over the last days/weeks. stomach is still a bit upset after tuesdays race.

the plan was actually to run to liåsen in this nice weather but i thought i would have a hard time with the climb and headed out for a flat loop along the river instead. smart decision!

Wednesday Jul 3, 2013 #

10 AM

Running 53:53 intensity: (51:06 @1) + (2:47 @2) 9.85 km (5:28 / km) +123m 5:09 / km
ahr:139 max:153

no time for training after work so I had to do it before. had 20k + on the plan but felt extremely heavy so I cut it short... not happy but thats how it is.
6 PM

Running 44:07 intensity: (41:59 @1) + (2:08 @2) 8.63 km (5:07 / km) +86m 4:52 / km
ahr:138 max:157

plans have changed a bit so i could squeeze in one more run. felt much better.

Tuesday Jul 2, 2013 #

5 PM

Running 23:27 intensity: (17:49 @1) + (4:31 @2) + (1:07 @3) 4.11 km (5:42 / km) +162m 4:46 / km
ahr:142 max:167

to the "arena" and then to the start

Orienteering 48:39 intensity: (4:27 @1) + (5:39 @2) + (4:31 @3) + (14:15 @4) + (19:47 @5) 6.91 km (7:02 / km) +294m 5:48 / km
ahr:175 max:193

wow. the legs were awesome ^^ nice :) missed a bit and think I did 2 wrong route choices but what should I say it was really fun despite the area being known for being steep, stony and tight forest.

>>>>>>>>Map <<<<<<<<

:)
6 PM

Running 20:21 intensity: (15:09 @1) + (5:12 @2) 3.91 km (5:13 / km) +42m 4:57 / km
ahr:143 max:161

home

Monday Jul 1, 2013 #

10 AM

Running 1:14:10 intensity: (52:39 @1) + (18:17 @2) + (3:13 @3) + (1 @4) 12.65 km (5:52 / km) +344m 5:10 / km
ahr:143 max:171

felt bad :x why does it change from one day to another like from day to night!? ... even ran out of energy towards the end.

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