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Training Log Archive: JonasB

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running10 11:20:44 83.79(8:07) 134.85(5:03)
  Total10 11:20:44 83.79(8:07) 134.85(5:03)

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Thursday Feb 28, 2013 #

Note
(rest day)

Felt a bit snotty this morning so took a rest day to avoid sickness.

Wednesday Feb 27, 2013 #

6 PM

Running long 1:27:09 [2] 17.6 km (4:57 / km)
ahr:139 shoes: Nike LunarSwift (pair #3)

Easy long run with Lindberg.

Tuesday Feb 26, 2013 #

6 PM

Running warm up/down 20:42 [2] 3.65 km (5:40 / km)
ahr:126 shoes: Nike LunarSwift (pair #3)

Running intervals 35:00 [5] 7.69 km (4:33 / km)
max:181 shoes: Nike LunarSwift (pair #3)

Interval session with MOKS. 6 x 4min w. 2min rec. Had a hard time keeping good form due to the icy roads. Good session though; our team is looking stronger than ever before.

# Dis
1 1.14 km
2 1.03 km (Uphill)
3 1.13 km
4 1.16 km
5 1.28 km (downhill)
6 1.16 km

Running warm up/down 17:25 [2] 2.86 km (6:05 / km)
shoes: Nike LunarSwift (pair #3)

Monday Feb 25, 2013 #

7 PM

Running 48:28 [2] 10.1 km (4:48 / km)
shoes: Nike LunarSwift (pair #3)

Easy run, shitty conditions atm. Super icy...

Sunday Feb 24, 2013 #

8 AM

Running long 1:43:20 [2] 21.52 km (4:48 / km)
shoes: Nike LunarSwift (pair #3)

Easy long run before heading back to Falun.

Saturday Feb 23, 2013 #

10 AM

Running warm up/down 23:12 [2] 4.8 km (4:50 / km)
shoes: Adidas adiStar Pro

Running intervals 16:00 [5] 3.9 km (4:06 / km)
max:181 shoes: Adidas adiStar Pro

Interval session along Selångersån. 4 x 3min w. 1min rec. Felt pretty good. Awesome weather!

Running warm up/down 9:58 [2] 2.1 km (4:45 / km)
shoes: Adidas adiStar Pro

Friday Feb 22, 2013 #

12 PM

Running 38:20 [2] 7.73 km (4:58 / km)
shoes: Nike LunarSwift (pair #3)

Easy run from work during lunch.

Thursday Feb 21, 2013 #

7 PM

Running 37:20 [2] 7.8 km (4:47 / km)
shoes: Nike LunarSwift (pair #3)

Running tempo 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike LunarSwift (pair #3)

10 x 1 min interval session.

Wednesday Feb 20, 2013 #

6 PM

Running long 1:11:20 [2] 15.2 km (4:42 / km)
shoes: Nike LunarSwift (pair #3)

Easy long run. Quite icy...

Tuesday Feb 19, 2013 #

6 PM

Running warm up/down 43:29 [2] 7.36 km (5:54 / km)
shoes: Nike LunarSwift (pair #3)


Running intervals 30:00 [5] 6.82 km (4:24 / km)
max:182 shoes: Nike LunarSwift (pair #3)

Hemma-hos training with MOX. 3 x 8 min w. 3min rec. The last two was uphill. David, Anton, Bäckman and Jakob Lööf was up front with me and Nordlund a few seconds down. Can keep the pace on the flatter sections but struggle uphill. Only one month to the premiere but need two months of solid training from now to get in good shape for 10Mila.

Monday Feb 18, 2013 #

6 PM

Running long 1:29:01 [3] 12.72 km (7:00 / km)
shoes: Nike LunarSwift (pair #2)

Long run in the forest with Thomas and Johan. Felt pretty good even though the snow was pretty deep at places.

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