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Training Log Archive: redrider

In the 7 days ending Mar 19, 2017:

activity # timemileskm+m
  Running5 8:01:30 61.39(7:51) 98.79(4:52) 940
  Trail running1 53:00 5.03(10:32) 8.1(6:33) 100
  Strength1 30:00
  Total6 9:24:30 66.42 106.89 1040
averages - sleep:8 weight:61.7kg

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

Running warm up/down 20:00 [3] 3.6 km (5:33 / km) +37m 5:17 / km

Warm up including 1km at m-pace (4:15)

Running tempo 47:30 [4] 11.2 km (4:14 / km) +130m 4:01 / km
ahr:170 max:191

Två Sjöar Runt. Tried to run steady marathon pace but it was impossible due to all hills. Still very pleased with the execution this time. Took it relatively easy and steady on the first round and then accelerated a bit on the second loop. Average pace just what I had aimed for. 2nd woman in the long class :) Results: http://results.neptron.se/NeptronTimingSPA/#/tvasj...

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +23m 5:40 / km

Saturday Mar 18, 2017 #

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +10m 5:35 / km

warm up with some short strides

Running tempo 21:00 [4] 5.02 km (4:11 / km) +54m 3:58 / km

Haga parkrun in other words 5km tempo. Not all out but tried to run steady 4:10 pace. Kind of difficult with a constantly undulating course but paced it quite well and felt good all the way.

Running warm up/down 16:00 [2] 3.0 km (5:20 / km) +34m 5:03 / km

warm down with 5x30sec strides at about 3:40-3:50 pace

Friday Mar 17, 2017 #

Trail running (BBA) 53:00 [2] 8.1 km (6:33 / km) +100m 6:10 / km
slept:8.0 weight:61.7kg

Easy trail run on small paths before breakfast with 5x100m strides. Almost all snow has gone now, just a few spots of ice in the forest. Oh how I've waited for this!

Strength (circuit) 30:00 [2]

Thursday Mar 16, 2017 #

Running long 2:33:00 [3] 32.04 km (4:47 / km) +355m 4:31 / km
ahr:158 max:172 slept:8.0 weight:61.7kg

Steady long run on roads and gravel. Snow has gone but some ice left in the northern parts of Järvafältet. Didn't feel too good in the beginning and very doubtful whether I could actually do this but surprisingly it got easier the longer I got and also my confidence grew with the distance. So wonderful to finally get a good long run done and feel great all the way to finish. It's all done now (at least the long runs), time for tapering! :)

Wednesday Mar 15, 2017 #

Running intervals 1:24:00 [4] 17.23 km (4:53 / km) +105m 4:44 / km
ahr:161 max:181 slept:8.0 weight:61.7kg

3km warm up including 4x100m strides + 10x1km intervals at about 4:10 pace with 1min jog recoveries + 3km warm down including a few short strides. Fairly good session.

Tuesday Mar 14, 2017 #

Running 1:56:00 [2] 22.6 km (5:08 / km) +192m 4:55 / km

Easy half long run around Sollentuna. Legs were amazingly good but obviously a bit tired from the weekend. Spring is in the air and I had to take my jacket off half a way! Snow is gone and mostly bare ground. Incredibly good news!

Monday Mar 13, 2017 #

Note
(rest day)

Travel back from England.

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