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Training Log Archive: loefaas

In the 7 days ending Dec 28, 2008:

activity	#	time	miles		km		+m
Skiing	4	6:32:33	59.9	(6:33)	96.4	(4:04)	1250
Running	4	3:13:20	27.2	(7:07)	43.77	(4:25)	180
Strength	1	55:00
Intervals	2	46:20	8.95	(5:11)	14.4	(3:13)
Drills and strides	1	10:00	0.62	(16:06)	1.0	(10:00)
Total	6	11:37:13	96.66		155.57		1430

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Sunday Dec 28, 2008 #

Note
(rest day)

Had a bad feeling in the body today, and since I have trained quite had the last couple of weeks it felt good with a rest day.

Saturday Dec 27, 2008 #

Running 1:24:28 [3] 20.3 km (4:10 / km) +80m 4:05 / km
ahr:154 shoes: NB 756

Skiing 48:00 [3] 12.6 km (3:49 / km) +180m 3:33 / km
ahr:153

Classic skiing at the light track close to my parents. Icy tracks made it pretty fast.

Skiing 14:01 [4] 4.3 km (3:16 / km) +60m 3:03 / km
ahr:164 max:173

One lap "full" speed to see how much faster I can go.

Friday Dec 26, 2008 #

Skiing 2:01:23 [3] 31.0 km (3:55 / km) +400m 3:41 / km

Classic skiing in wonderful winterland Sörskog north of Falun. Perfect conditions and tracks with sunshine and -8 degrees.

Running 48:52 [3] 11.6 km (4:13 / km) +100m 4:02 / km
ahr:153 shoes: NB 756

Run from my parents house in the dark. Nice stars tonight.

Thursday Dec 25, 2008 #

Running warm up/down 30:00 [2] 6.67 km (4:30 / km)
ahr:145 shoes: NB 756

Drills and strides 10:00 [1] 1.0 km (10:00 / km)
shoes: NB 756

Intervals 16:00 [5] 5.6 km (2:51 / km)
ahr:173 max:186 shoes: Saucony Type A

Intervals at the indoor track in Falun. 2*400-600-800-600-400 with 1min rest and 3min rest between the two sets. My goal pace was 34s/lap(2:50min/km) which I couldn't hold. But still satisfied with the session, I think it is in this I have lost most during my injury period, the high-speed endurance.
1:08, ahr:158
1:44, ahr: 167
2:20, ahr: 173
1:44, ahr: 173
1:09, ahr: 170

1:07, ahr: 158
1:43, ahr: 171
2:21, ahr: 175
1:44, ahr: 174
1:05, ahr: 173

Wednesday Dec 24, 2008 #

Skiing 2:17:07 [3] 31.1 km (4:25 / km) +330m 4:11 / km

Lovely Christmas morning in Gyllbergen. Classic skiing in a beautiful sunrise. Not all the tracks are possible to prepare yet, but the road was very nice and it was possible to go the track over the top.

Merry Christmas!

Tuesday Dec 23, 2008 #

Running warm up/down 30:00 [2] 5.2 km (5:46 / km)
ahr:135 shoes: NB 756

Intervals 30:20 [4] 8.8 km (3:27 / km)
ahr:165 max:177 shoes: NB 756

Intervals with tuna. Four strong people went out in worst possible conditions. The streets were just thick ice, almost no grip at all. Two sets of three different loops (~7min (2km), ~5min (1.4km), ~3min (990m))
Felt ok, but very slippery.

Monday Dec 22, 2008 #

Skiing 1:12:02 [2] 17.4 km (4:08 / km) +280m 3:50 / km
ahr:146 max:165

Easy classic skiing with my brother in Bergebo.

Strength 55:00 [4]
ahr:140 max:170 shoes: NB 756

Strength gympa with Tuna. Very fun, good and intense training. 3*one main block. The main block was 20min divided in first 5min with jumping excersises, then 5min core, 5min more jumping/squats and at last 5min for the back. 40s on each excersise in the subblocks and no rest between, only 2min rest between the main blocks. Think I never done this intense strength training before.

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