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Training Log Archive: pi

In the 30 days ending Apr 30:

activity # timemileskm+m
  Orienteering - Forest - Race5 2:56:58 16.13(10:58) 25.96(6:49) 437
  Running - Trail5 1:33:24 9.07(10:18) 14.59(6:24) 174
  Orienteering - Forest - Training2 1:13:31 5.76(12:46) 9.26(7:56) 222
  Orienteering - Sprint - Race1 15:54 1.72(9:15) 2.76(5:45) 71
  Total9 5:59:47 32.67(11:01) 52.58(6:51) 903

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Monday Apr 29 #

6 PM

Running - Trail 7:01 intensity: (30 @1) + (1:01 @2) + (2:56 @3) + (2:23 @4) + (11 @5) 0.97 km (7:15 / km) +13m 6:48 / km
ahr:152 max:174

Running - Trail 7:30 intensity: (15 @2) + (1:42 @3) + (2:19 @4) + (3:14 @5) 1.04 km (7:14 / km) +15m 6:45 / km
ahr:166 max:188

Running - Trail 24:52 intensity: (3:21 @1) + (4:11 @2) + (10:23 @3) + (5:09 @4) + (1:48 @5) 3.72 km (6:41 / km) +66m 6:08 / km
ahr:148 max:179

Forest intervals with the kids.

Sunday Apr 28 #

12 PM

Orienteering - Sprint - Race 15:54 intensity: (3:01 @1) + (9:23 @2) + (1:28 @3) + (1:54 @4) + (8 @5) 2.76 km (5:45 / km) +71m 5:06 / km
ahr:136 max:171

Pekingduon two-man relay with Andrea. A really fun relay where each person runs twice, a sprint and a middle. Great location at the Löfstad castle grounds with a surprisingly good sprint. Started really good until I almost skipped 8 and then shortly after almost skipped 10, as I was reading a bit too far ahead. Also, almost got caught by the fence to 17, but corrected part way there.

https://www.livelox.com/Viewer/Pekingduon-Sprintdi...

Orienteering - Forest - Race 27:49 intensity: (1:22 @1) + (23:44 @2) + (1:49 @3) + (54 @4) 4.4 km (6:19 / km) +75m 5:49 / km
ahr:137 max:165

Middle distance last leg. Went out in 39th spot (of 60 teams) and passed several teams on the log running leg to 1. A little hesitation approaching 4 and then a 45 sec hook in the circle at 5. Otherwise clean. Finished in 23rd. A really fun event with great atmosphere and tons of kids.

https://www.livelox.com/Viewer/Pekingduon/Mellan?c...

Wednesday Apr 24 #

11 AM

Running - Trail 11:54 intensity: (1:01 @1) + (3:32 @2) + (6:41 @3) + (40 @4) 2.13 km (5:36 / km) +45m 5:04 / km
ahr:147 max:164

Running - Trail 10:03 intensity: (50 @1) + (6:14 @2) + (2:11 @3) + (48 @4) 1.77 km (5:41 / km)
ahr:141 max:166

Orienteering - Forest - Training 38:49 intensity: (4:02 @1) + (19:26 @2) + (11:09 @3) + (3:47 @4) + (25 @5) 5.4 km (7:12 / km) +148m 6:20 / km
ahr:142 max:173

Saturday Apr 20 #

11 AM

Running - Trail 9:04 intensity: (1:20 @1) + (3:48 @2) + (2:22 @3) + (1:33 @4) + (1 @5) 1.25 km (7:16 / km) +11m 6:58 / km
ahr:142 max:170

Orienteering - Forest - Race 25:32 intensity: (2:40 @1) + (10:53 @2) + (5:28 @3) + (2:52 @4) + (3:39 @5) **** 3.81 km (6:42 / km) +58m 6:14 / km
ahr:147 max:181

Middle in Strängnäs. Almost perfect, just didn't spot the flag in the circle at 8 and lost touch a bit in the green to 11. Maybe 30 sec lost. Great flow otherwise. Really cold out. Frost in the morning and maybe +2 C during the run.

https://www.livelox.com/Viewer/Strangnasdubbeln-da...
http://obasen.orientering.se/winsplits/online/sv/d...

Sunday Apr 14 #

Orienteering - Forest - Race 38:00 [4] 6.0 km (6:20 / km)

https://www.livelox.com/Viewer/Stigtomtakavlen-Sta...

Tuesday Apr 9 #

3 PM

Orienteering - Forest - Training 34:42 intensity: (11:32 @1) + (18:52 @2) + (4:05 @3) + (13 @4) 3.87 km (8:59 / km) +74m 8:12 / km
ahr:128 max:168

Sunday Apr 7 #

11 AM

Running - Trail 12:00 [3] 2.0 km (6:00 / km)

Warm-up.
12 PM

Orienteering - Forest - Race 46:27 intensity: (1:12 @1) + (24:09 @2) + (15:21 @3) + (5:14 @4) + (31 @5) 6.74 km (6:53 / km) +171m 6:07 / km
ahr:147 max:177

https://www.livelox.com/Viewer/Kolmardsdubbeln-dag...

Saturday Apr 6 #

10 AM

Running - Trail 11:00 intensity: (3:31 @1) + (3:46 @2) + (3:32 @3) + (11 @5) 1.73 km (6:22 / km) +23m 5:58 / km
ahr:141 max:174

Warm-up.

Orienteering - Forest - Race 39:10 intensity: (10:13 @1) + (27:31 @2) + (1:16 @3) + (10 @4) 5.0 km (7:50 / km) +133m 6:54 / km
ahr:128 max:162

Middle in Kolmården. 5 cm of wet snow, flooded marshes, gray and 2 C. My toes were frozen solid the last 10 min. Not pleasant. Got lost on the long leg to 6 losing 1:20 and missed 8 losing 1:20. Otherwise a great start the first 5 legs, but there were tracks in the snow. Hopefully there will be nicer days ahead...

https://www.livelox.com/Viewer/Kolmardsdubbeln-dag...
http://obasen.orientering.se/winsplits/online/sv/d...

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