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Training Log Archive: loefaas

In the 7 days ending Mar 11, 2018:

activity # timemileskm+m
  Running4 3:43:19 32.53(6:52) 52.36(4:16) 412
  Chariot-running3 2:39:07 19.6(8:07) 31.54(5:03) 360
  Intervals2 1:22:46 11.2(7:23) 18.03(4:35) 151
  Total7 7:45:12 63.33(7:21) 101.93(4:34) 923
  [1-5]7 7:42:44

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MoTuWeThFrSaSu

Sunday Mar 11, 2018 #

10 AM

Running 1:15:24 intensity: (3 @0) + (13:18 @1) + (1:02:03 @2) 16.9 km (4:28 / km) +191m 4:13 / km
ahr:148 max:158 shoes: Icebug DTS-2

Saturday Mar 10, 2018 #

11 AM

Running warm up/down 15:54 intensity: (1:28 @0) + (9:13 @1) + (2:31 @2) + (2:42 @3) 3.4 km (4:41 / km) +17m 4:34 / km
ahr:126 max:167 shoes: Energy boost (V)

Running race 51:07 intensity: (27 @1) + (58 @2) + (16:59 @3) + (32:43 @4) 14.81 km (3:27 / km) +119m 3:19 / km
ahr:168 max:174 shoes: Adidas Adios Boost (II)

Last race in the bore cup winter series, this time 15k outside Uppsala. Heavy snowfall during the night so was still winter with a few degrees below freezing and snow. Kind of slippery but ok. Good people there today and Andreas mconville set a high pace out of the starting pen. Managed to follow for about 3k and then was alone rest of the race. Finished 1.5min behind and with 3min to the third place.

Running warm up/down 15:53 intensity: (11 @0) + (15:36 @1) + (6 @2) 2.9 km (5:28 / km) +16m 5:19 / km
ahr:132 max:145 shoes: Adidas Adios Boost (II)

Friday Mar 9, 2018 #

11 AM

Running 40:56 intensity: (14 @0) + (4:15 @1) + (17:03 @2) + (19:12 @3) + (12 @4) 10.0 km (4:06 / km)
ahr:154 max:169 shoes: NB Vazee Prism

Another snow inferno outside so treadmill.

Thursday Mar 8, 2018 #

2 PM

Chariot-running warm up/down 23:00 intensity: (32 @0) + (16:54 @1) + (5:34 @2) 4.01 km (5:44 / km) +81m 5:13 / km
ahr:134 max:150 shoes: Icebug DTS-2

Intervals 34:36 intensity: (6:51 @1) + (11:19 @2) + (8:44 @3) + (5:57 @4) + (1:45 @5) 7.0 km (4:57 / km)
ahr:156 max:181 shoes: NB Vazee Prism

15×400m om the treadmill with 45s rest

Wednesday Mar 7, 2018 #

2 PM

Chariot-running 1:10:22 intensity: (34:33 @1) + (30:57 @2) + (4:07 @3) + (45 @4) 14.22 km (4:57 / km) +123m 4:45 / km
ahr:141 max:175 shoes: Icebug DTS-2

Tuesday Mar 6, 2018 #

6 PM

Running warm up/down 16:18 intensity: (14:58 @1) + (1:20 @2) 2.91 km (5:36 / km) +68m 5:01 / km
ahr:111 max:149 shoes: Icebug DTS-2

Intervals 48:10 intensity: (7:47 @1) + (2:57 @2) + (6:14 @3) + (22:54 @4) + (8:18 @5) 11.03 km (4:22 / km) +151m 4:05 / km
ahr:165 max:179

Intervals with Tuna. 3 set of 3 intervals (~4:50, ~4:15, ~2.50)

Nice group on the 2 first sets, only markus L behind on the last one.
Slippery conditions but went quite ok anyway.

Running warm up/down 7:47 intensity: (4:50 @1) + (51 @2) + (2:06 @3) 1.44 km (5:25 / km)
ahr:146 max:165 shoes: Icebug DTS-2

Monday Mar 5, 2018 #

3 PM

Chariot-running 1:05:45 intensity: (41:34 @1) + (22:34 @2) + (1:37 @3) 13.31 km (4:56 / km) +157m 4:40 / km
ahr:136 max:165 shoes: Icebug DTS-2

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