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Training Log: JSvanberg

In the last 7 days:

activity # timemileskm+m
  Running - road5 4:30:00 31.75(8:30) 51.1(5:17) 52
  Gym1 36:00
  Running Track1 11:22 1.99(5:43) 3.2(3:33)
  Total5 5:17:22 33.74 54.3 52
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Saturday Mar 23 #

Running - road 53:10 [2] 10.0 km (5:19 / km)

Sätra to Vinterviken aning Mälaren

Running - road 21:50 [3] 4.6 km (4:45 / km)
ahr:165

Vinterviken to work.
Starter too late and ran out of time so last 4km+ turned into a uptempo finish.

Thursday Mar 21 #

Gym 36:00 [1]

6min warmup in the bike
Squats, doubble and single legs.
Felt a little tension in left hamstring. Hopefully it's not too bad

Running - road 10:30 [2] 1.9 km (5:32 / km)

Treadmill warmdown

Wednesday Mar 20 #

Running - road 55:00 [2] 10.2 km (5:24 / km)
ahr:144

Easy around Sätra & Bredäng

Tuesday Mar 19 #

Running - road warm up/down 45:30 [2] 7.1 km (6:25 / km)

Warmup + strides
Rest and warmdown

Running Track 11:22 [5] 3.2 km (3:33 / km)

4x800m with 2.30min rest
Was going to be 4x1200m but felt run down so switched to 800m
HR monitor malfunction but felt like I was within my limits all the way. Maybe should have held back on the 4th and done a 5th
3.35/km
3.34/km
3.33/km
3.30/km

Monday Mar 18 #

Running - road 52:00 [2] 9.3 km (5:35 / km)

35min warmup
17min rest between sets and warmdown

Running - road 32:00 [4] 8.0 km (4:00 / km) +52m 3:52 / km

4x 2km loop in Bredäng restart every 10min.

4.02min/km
4.02/km
3.58/km
3.59/km

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