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Training Log Archive: loefaas

In the 7 days ending Jun 25, 2017:

activity # timemileskm+m
  Running4 3:10:49 27.75(6:53) 44.67(4:16) 254
  Intervals3 1:54:02 16.31(7:00) 26.24(4:21) 66
  Rollerski - Skate1 43:47 9.83(4:27) 15.81(2:46) 72
  Total7 5:48:38 53.88(6:28) 86.72(4:01) 392
  [1-5]7 5:47:22

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MoTuWeThFrSaSu

Sunday Jun 25, 2017 #

3 PM

Running 1:42:04 intensity: (15 @0) + (4:23 @1) + (50:06 @2) + (47:20 @3) 23.57 km (4:20 / km) +146m 4:12 / km
ahr:157 max:167

Longer run, last 15min tough.

Saturday Jun 24, 2017 #

5 PM

Intervals hills 33:16 intensity: (23 @0) + (11:40 @1) + (16:38 @2) + (4:12 @3) + (23 @4) 7.16 km (4:39 / km) +27m 4:33 / km
ahr:146 max:171 shoes: NB 680

Short session when we got home again. A couple of short hill-sprints.

Friday Jun 23, 2017 #

10 AM

Intervals 54:25 intensity: (2 @0) + (27:58 @1) + (6:06 @2) + (8:12 @3) + (6:56 @4) + (5:11 @5) 12.08 km (4:30 / km) +39m 4:26 / km
ahr:151 max:182 shoes: NB 680

4*4min from my parents. Together with Elin on WU/WD. Starting to get some feeling in the running again.

Thursday Jun 22, 2017 #

7 AM

Rollerski - Skate 43:47 intensity: (6 @0) + (27:38 @1) + (16:03 @2) 15.81 km (2:46 / km) +72m 2:42 / km
ahr:141 max:155

Wednesday Jun 21, 2017 #

4 PM

Running 13:28 intensity: (9 @0) + (8:00 @1) + (5:19 @2) 2.89 km (4:40 / km)
ahr:141 max:150 shoes: Energy Boost (IV)

Intervals 26:21 intensity: (1 @0) + (51 @1) + (10:08 @2) + (7:25 @3) + (5:14 @4) + (2:42 @5) 7.0 km (3:46 / km)
ahr:161 max:180 shoes: Boston Boost

4*4min at the treadmill to get some help to keep the pace up. Starting at 3:25 and finishing around 3:10.

Tuesday Jun 20, 2017 #

6 PM

Running 12:23 intensity: (7 @0) + (5:13 @1) + (6:18 @2) + (45 @3) 2.49 km (4:58 / km) +28m 4:42 / km
ahr:142 max:163

Running race 16:40 intensity: (16 @1) + (9 @2) + (24 @3) + (7:42 @4) + (8:09 @5) 4.87 km (3:25 / km) +38m 3:18 / km
ahr:175 max:183 shoes: Boston Boost

City race in Västerås, mälarenergi stadslopp. Did the 5k race. Didn't know how the legs were going to respond after Jukola. First 1.5k in the back of the fastest lady (turned out to be olympian Sandra Eriksson). Tried to push the pace in the first uphill, one guy followed for the first two tries, but on third close to the top he finally dropped off. Alone the rest of the course but quite tired from the fartlek. Not the best time but not optimal setup on the race. Won by about 20 s.

Running 4:51 [1] 0.68 km (7:06 / km) +4m 6:53 / km
ahr:128 max:136

Monday Jun 19, 2017 #

6 PM

Running 41:23 intensity: (13 @0) + (6:19 @1) + (24:18 @2) + (10:33 @3) 10.16 km (4:04 / km) +38m 4:00 / km
ahr:152 max:165 shoes: UltraBoost (II)

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