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Training Log Archive: loefaas

In the 7 days ending Dec 27, 2009:

activity # timemileskm+m
  Skiing3 4:06:39 33.68(7:19) 54.2(4:33) 530
  Running3 2:14:45 18.52(7:17) 29.8(4:31)
  Terrain running1 1:47:01 9.38(11:24) 15.1(7:05) 400
  Intervals2 1:12:00 10.25(7:01) 16.5(4:22)
  Drills and strides1 15:00 0.62(24:08) 1.0(15:00)
  Total7 9:35:25 72.45(7:57) 116.6(4:56) 930

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MoTuWeThFrSaSu

Sunday Dec 27, 2009 #

Skiing 1:25:32 intensity: (40:32 @2) + (45:00 @3) 19.4 km (4:25 / km) +200m 4:12 / km

Skiing in Mora by

Saturday Dec 26, 2009 #

Skiing 1:38:15 intensity: (48:15 @2) + (50:00 @3) 21.5 km (4:34 / km) +330m 4:15 / km

Skiing in Bergebo

Friday Dec 25, 2009 #

Running 36:11 [3] 8.1 km (4:28 / km)
shoes: NB 757

Easy morning run from my parents. Worse kind of snow today, no grip at all,.

Running warm up/down 23:00 [3] 5.0 km (4:36 / km)
shoes: NB 904

Intervals 36:00 intensity: (16:00 @3) + (15:00 @4) + (5:00 @5) 7.5 km (4:48 / km)
shoes: Asics Turbo Ghost II

Another session at the indoor track in Falun. On today's schedule 10*400m+10*200m with 1min rest through all. OK feeling but maybe not the fastest I have done.

70.05s
66.8s
67.4s
67.6s
68s
67.5s
68.5s
68.5s
67.9s
67.7s
32.4s
31.9s
31.1s
31.7s
31.8s
31.2s
30.9s
30.7s
30.0s
29.8s

Drills and strides 15:00 [1] 1.0 km (15:00 / km)
shoes: NB 904

Thursday Dec 24, 2009 #

Terrain running 1:47:01 [3] 15.1 km (7:05 / km) +400m 6:15 / km
shoes: Speedcross 2

Christmas eve and as the tradition the three (me, my brother and mattias) complemented by the Svensk brothers went out to conquer Mount Rösåsen. Nice run today in ankle deep powder snow over three hills. Perfect start on the Christmas.

Wednesday Dec 23, 2009 #

Running 50:34 [3] 12.2 km (4:09 / km)
shoes: NB 757

Run from my parents home

Tuesday Dec 22, 2009 #

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: NB 904

Intervals 36:00 intensity: (11:00 @3) + (25:00 @4) 9.0 km (4:00 / km)
shoes: NB 904

Intervals with Tuna in Skräddarbacken. First 6*3min in a moderate uphill, after that 4 times up a shorter but steeper hill, ~1:40. Nice training.

Monday Dec 21, 2009 #

Skiing 1:02:52 intensity: (20:00 @2) + (30:00 @3) + (12:52 @4) 13.3 km (4:44 / km)

First skiing for the season on the golf course in Säter. Cold made for quite loose tracks.

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