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Training Log Archive: JonasB

In the 7 days ending Dec 9, 2007:

activity # timemileskm+m
  Running7 9:15:00 70.21(7:54) 113.0(4:55) 200
  Total7 9:15:00 70.21(7:54) 113.0(4:55) 200
averages - weight:75.3kg

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MoTuWeThFrSaSu

Sunday Dec 9, 2007 #

Running long 1:45:00 [3] 23.0 km (4:34 / km)
ahr:144 shoes: Adidas adistar Control 4

Longrun to Viforsen and back home. Feelt a bit stiff in the leggs the last 5km but except from that it was a nice run. Saw a dead fox on the road.

Note
weight:75.3kg

75.3kg closing in on the goalweight! Havnt eaten any sweets, candy or trashfood the last 2.5 weeks and its starting to show off! Eating around 2000Kcal / day atm.

Note

Didnt reach my planed amount of training (140km) mainly because I twisted my ankle on the friday morningrun so I had to rest the whole day. Still manage to do 113km which is quite nice considering byt injury and the really bad weather this week.
C • nice one.. 2

Saturday Dec 8, 2007 #

Running long 1:10:00 [4] 15.0 km (4:40 / km) +200m 4:23 / km
ahr:151 max:177 shoes: Adidas adistar Control 4

Were suppose to do a fartlek session today but my foot didnt like when i pushed a higher pace so i decided to do a more moderate run. Ran the road up to the top of Södraberget which pretty mutch killed my leggs... but recovered enought on the way down that i could finish of with a really high tempo (last 2km in 6:36).

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Evening run.

Friday Dec 7, 2007 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Twisted my ankle a bit after ~2km of running... Aborted the training and skipped the second run today to make sure of a fast recovery. Gotta love this weather...

Thursday Dec 6, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
ahr:136 max:150 shoes: VJ Sarva 2003

Morningrun before school. Tried to check out where its best suited for the clubtraining tonight, but all i found were ice, ice and more ice.... Its hardly possible to run in Sundsvall atm. All the streets are covered with wet ice and in the forest its 2.5dm of wet snow with a sharp crust that will cut your legg if u dare to set your foot down.

This weather is gonna destroy my training this week...

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
ahr:143 max:165 shoes: Adidas adiStar 4 Competition

Includes 5 x 10sec strides after the hills.

Running hills 25:00 [4] 6.0 km (4:10 / km)
ahr:152 max:178 shoes: Adidas adiStar 4 Competition

Long hills 6 x 500m (1:55, 1:54, 1:52, 1:56, 1:53, 1:55) rec ~2:30-45. Feelt good even though it was really hard to keep a good pace due to the freaking weather... Really icy all the way trouthout the warmup/down could hardly keep 6min/km...

Wednesday Dec 5, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun on Södermalm. 0°C, rain and windy made it really pleasent to run....

Running long 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Were suppose to do a 90min longrun but I totally misscalculated the time I had available before a meeting...

Tuesday Dec 4, 2007 #

Running intervals 25:00 [5] 5.0 km (5:00 / km)
ahr:150 max:175 shoes: Adidas adiStar 4 Competition

Long intervals: 3 x 1mile / 3.5 rec (5:23, 5:22, 5:15). Same course as last week, but not as icy. Didnt feel as fast as last week so i increased the rest with ~1min.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Adidas adiStar 4 Competition

Monday Dec 3, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun. Really icy and wet outside... This weather sucks.

Running long 1:10:00 [3] 14.0 km (5:00 / km)
ahr:145 max:162 shoes: Adidas adistar Control 4

Ran with Anna Q to the clubtraining, then when they started doing hills I keept on going. Finished of with a few short strides to get the speed back. Feelt good even though the weather sucks atm, light snowfall and +1°C. Really hate this time of year...

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