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Training Log Archive: loefaas

In the 7 days ending Feb 7, 2010:

activity # timemileskm+m
  Running7 4:59:49 42.73(7:01) 68.77(4:22)
  Intervals1 41:11 3.73(11:03) 6.0(6:52)
  Total7 5:41:00 46.46(7:20) 74.77(4:34)
  [1-5]7 5:40:39

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MoTuWeThFrSaSu

Sunday Feb 7, 2010 #

10 AM

Running 1:55:52 intensity: (16 @1) + (2:11 @2) + (1:47:40 @3) + (5:45 @4) 26.12 km (4:26 / km)
ahr:146 max:165 shoes: NB 757

Nice long run around Edsviken with Patrik, still a lot of slush on the roads.

Saturday Feb 6, 2010 #

8 AM

Running 20:01 [2] 4.51 km (4:27 / km)
shoes: NB 757

1 PM

Running warm up/down 37:01 [2] 7.0 km (5:17 / km)
shoes: NB 757

2 PM

Running race 4:01 [5] 1.5 km (2:41 / km)
shoes: Asics Turbo Ghost II

1500m race at Hammarbyspelen in Sätra. Good feeling today but had to most of the race bymyself, had another guy in the back that helped to keep the pace up. Very tired on the last leg and thought I was going to trip the last 20m due so stiff legs that I couldn't move them, half a second after.

Thursday Feb 4, 2010 #

7 PM

Running warm up/down 10:38 intensity: (18 @0) + (17 @1) + (38 @2) + (9:08 @3) + (17 @4) 2.48 km (4:17 / km)
ahr:143 max:157 shoes: NB 757

Running intervals 45:48 intensity: (9 @1) + (13 @2) + (10:46 @3) + (34:40 @4) 11.6 km (3:57 / km)
ahr:159 max:169 shoes: NB 757

Some kind of fartlek, the roads are so bad now, one step forward and two backwards

Wednesday Feb 3, 2010 #

Note
(rest day)

Tuesday Feb 2, 2010 #

6 PM

Running warm up/down 14:01 intensity: (3 @0) + (5 @1) + (6 @2) + (13:45 @3) + (2 @4) 3.2 km (4:23 / km)
ahr:149 max:157 shoes: NB 757

Intervals 41:11 intensity: (59 @1) + (8:24 @2) + (10:13 @3) + (15:44 @4) + (5:51 @5) 6.0 km (6:52 / km)
ahr:155 max:179 shoes: Asics Turbo Ghost II

Finally the track is feeling good again, good speed and controlled running today. Interval session at the indoor track at Bosön with Viktor.
4*(700m-400m-300m) with 90s rest and 4min between the series.

1:57
1:05
46
1:56
1:03
47
1:57
1:05
47
1:57
1:01
45

Running warm up/down 13:01 intensity: (23 @2) + (7:03 @3) + (5:35 @4) 3.0 km (4:20 / km)
ahr:154 max:158 shoes: NB 757

Monday Feb 1, 2010 #

7 PM

Running 39:26 intensity: (9 @1) + (25 @2) + (38:40 @3) + (12 @4) 9.37 km (4:12 / km)
ahr:147 max:158 shoes: Mizuno Wave Rider (II)

Long day at work, short recovery jog in the evening

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