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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  ROAD13 13:56:49 103.97 167.32 1384
  Exercises9 9:09:04
  Terrain1 3:32:59 22.13(9:37) 35.61(5:59) 648
  Other1 2:44:02 6.69(24:31) 10.77(15:14) 149
  Bike4 2:20:38 2.72 4.39 68
  Orienteering1 26:42 3.11(8:36) 5.0(5:20)23c
  Total27 32:10:14 138.62 223.09 224923c
  [1-5]17 19:09:41

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Monday Nov 26, 2012 #

Exercises 45:00 [0]

gym. was a very easy session. Body was tired
7 PM

Exercises 42:47 [0]

Sunday Nov 25, 2012 #

8 AM

Bike 8:26 [0] 2.12 km (3:59 / km) +64m 3:27 / km

bike to clubhouse

Terrain long 3:32:59 [2] 35.61 km (5:59 / km) +648m 5:29 / km
shoes: Inov8 XTalon-2

Stugloppet. Nice long run with robban and mikael. Much easier than last year. Im taking that as a sign of increased fitness and not because andreas wasnt there.
1 PM

Bike 11:19 [0] 2.27 km (5:00 / km) +4m 4:57 / km

bike home

Saturday Nov 24, 2012 #

2 PM

ROAD 55:30 [2] 11.67 km (4:45 / km) +107m 4:33 / km
shoes: Nimbus 12 Asics

Easy round the 8

Thursday Nov 22, 2012 #

6 PM

ROAD 1:25:32 [3] 18.63 km (4:36 / km) +126m 4:27 / km
shoes: Nimbus 12 Asics

Progression run. got quicker every 10 mins . found the last 10 quite hard. Think ill do some more of these runs. started at 5min/km and finished at 4/km . covered quite a lot of distance which i hadnt really thought about.

Wednesday Nov 21, 2012 #

6 PM

Exercises 1:15:21 [0]

gym session

Tuesday Nov 20, 2012 #

7 PM

ROAD tempo 1:14:50 intensity: (44:50 @2) + (20:00 @3) + (10:00 @4) 15.91 km (4:42 / km) +111m 4:33 / km
shoes: Nimbus 12 Asics

12 - 10 - 8 3min rest
didnt feel so great today. would have been good to have company doing these. Prob could have pushed a bit more if id had too.

Monday Nov 19, 2012 #

7 PM

Exercises 1:00:00 [1]

Gym

Sunday Nov 18, 2012 #

2 PM

ROAD 1:58:56 intensity: (6 @0) + (1:58:50 @1) 23.31 km (5:06 / km) +227m 4:52 / km
ahr:48 max:101

Saturday Nov 17, 2012 #

11 AM

ROAD 39:53 [1] 8.38 km (4:45 / km) +111m 4:28 / km

Easy run round the 5
1 PM

Exercises 1:00:00 [0]

Strength session with the club. some interesting ideas. I think my session will have to change a little bit

Thursday Nov 15, 2012 #

6 PM

ROAD tempo 1:11:22 intensity: (23:30 @0) + (47:21 @1) + (15 @2) + (16 @3) 15.67 km (4:33 / km) +108m 4:24 / km
ahr:113 max:168 shoes: Nimbus 12 Asics

Wednesday Nov 14, 2012 #

6 PM

ROAD 57:06 intensity: (2:09 @0) + (54:10 @1) + (47 @2) 11.78 km (4:51 / km) +75m 4:42 / km
ahr:136 max:152 shoes: Nimbus 12 Asics

Tuesday Nov 13, 2012 #

6 PM

Exercises 57:37 [0]
ahr:106 max:106

Bike 58:19 intensity: (6:08 @0) + (2:33 @1) + (28:01 @2) + (21:37 @3)
ahr:151 max:170

Monday Nov 12, 2012 #

6 PM

Exercises 1:00:00 [1]

bit of strength
7 PM

ROAD 28:56 [3] 6.0 km (4:49 / km)

run at the gym

Sunday Nov 11, 2012 #

11 AM

Orienteering race 26:42 [2] *** 5.0 km (5:20 / km)
23c shoes: f-lite inov 8

Saturday Nov 10, 2012 #

2 PM

ROAD 1:53:20 [2] 22.65 km (5:00 / km) +269m 4:43 / km

Long run

Thursday Nov 8, 2012 #

7 PM

ROAD 1:11:57 intensity: (17:29 @0) + (18:12 @1) + (2:35 @2) + (22 @3) + (33:19 @4) 15.4 km (4:40 / km) +98m 4:32 / km
ahr:107 max:177 shoes: Nimbus 12 Asics

3 x 10 min heart rate monitor played silly games

Wednesday Nov 7, 2012 #

9 PM

ROAD 29:47 [0] 6.09 km (4:53 / km) +37m 4:45 / km
shoes: Nimbus 12 Asics

Easy run

Tuesday Nov 6, 2012 #

6 PM

Exercises 57:21 intensity: (46:56 @0) + (9:47 @1) + (38 @2)
ahr:105 max:156

Core
7 PM

Bike tempo 1:02:34 intensity: (9:18 @0) + (11:06 @1) + (6:39 @2) + (27:31 @3) + (8:00 @4)
ahr:154 max:179

spinning

Monday Nov 5, 2012 #

6 PM

Exercises 1:30:58 [0]

gym exercises

Sunday Nov 4, 2012 #

11 AM

Other 2:44:02 [0] 10.77 km (15:14 / km) +149m 14:15 / km

walk with bro and sis in göteborg

Saturday Nov 3, 2012 #

8 PM

ROAD 54:52 [0] 11.83 km (4:38 / km) +115m 4:25 / km
shoes: Nimbus 12 Asics

Thursday Nov 1, 2012 #

7 PM

ROAD 34:48 [0]
shoes: Nimbus 12 Asics

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