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Training Log Archive: loefaas

In the 7 days ending May 23, 2010:

activity # timemileskm+m
  Running5 2:31:44 21.13(7:11) 34.0(4:28) 167
  Intervals2 56:02 8.16(6:52) 13.13(4:16) 9
  Orienteering1 13:42 2.17(6:18) 3.5(3:55) 50
  Total5 3:41:28 31.46(7:02) 50.63(4:22) 226
  [1-5]5 3:41:08

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MoTuWeThFrSaSu

Saturday May 22, 2010 #

11 AM

Running 10:51 intensity: (9 @0) + (7 @1) + (17 @2) + (10:18 @3) 2.35 km (4:37 / km) +17m 4:27 / km
ahr:141 max:152 shoes: NB 758

Intervals 26:53 intensity: (4:38 @2) + (10:30 @3) + (9:33 @4) + (2:12 @5) 4.92 km (5:28 / km) +4m 5:26 / km
ahr:149 max:177 shoes: Asics Turbo Ghost II

New try at the track. A little better today. 5*(400m-200m) with about 2min rest. Could keep quite ok speed today. Lovely weather.

Running 12:36 intensity: (38 @2) + (7:40 @3) + (4:18 @4) 2.63 km (4:47 / km) +10m 4:42 / km
ahr:150 max:164 shoes: NB 758

Friday May 21, 2010 #

7 AM

Running 40:44 intensity: (19 @1) + (31 @2) + (31:25 @3) + (8:29 @4) 9.44 km (4:19 / km) +32m 4:15 / km
ahr:150 max:164 shoes: NB 758

easy run

Thursday May 20, 2010 #

6 PM

Running warm up/down 10:16 intensity: (10 @0) + (7 @1) + (11 @2) + (9:09 @3) + (39 @4) 2.36 km (4:21 / km) +16m 4:12 / km
ahr:145 max:157 shoes: NB 905

Intervals 29:09 intensity: (46 @3) + (11:37 @4) + (16:46 @5) 8.2 km (3:33 / km) +5m 3:33 / km
ahr:173 max:184 shoes: NB 905

Intervals at Sollentunavallen, 5*800m + 5*400m with 200m jog rest (55s-65s). The times wasn't what I had planned so cut down the second half to 400m instead.

Don't if I am not used to run in the heat (22degrees today), allergic to pollen, or just in bad shape. Probably a combination of all three, but still.

Avg. ~2.34on 800m and ~1.14 on 400m is not ok..

Running warm up/down 10:01 intensity: (1 @0) + (5 @2) + (2:01 @3) + (7:54 @4) 2.17 km (4:37 / km) +20m 4:25 / km
ahr:157 max:167 shoes: NB 905

Wednesday May 19, 2010 #

Note
(rest day)

Conference at work the whole day, too bad missed the first stage of Sthlm city cup

Tuesday May 18, 2010 #

6 PM

Running warm up/down 9:43 intensity: (9 @1) + (34 @2) + (9:00 @3) 2.0 km (4:51 / km) +17m 4:39 / km
ahr:134 max:152 shoes: NB 758

Running warm up/down 6:51 intensity: (28 @1) + (3:55 @2) + (2:28 @3) 1.0 km (6:52 / km) +1m 6:50 / km
ahr:125 max:133 shoes: NB 758

Orienteering race 13:42 [5] *** 3.5 km (3:55 / km) +50m 3:39 / km
shoes: NB RX505 (spikeless)

Sprint districs champs. My garmin have had some problem and turned off after 2min today (also several times during the run yesterday).

Very easy course, comparable to SM. Good race, but beaten by Mats with some 15-20s but still second 10s before janne.

Monday May 17, 2010 #

6 PM

Running 50:42 intensity: (49:26 @3) + (1:16 @4) 12.05 km (4:13 / km) +54m 4:07 / km
ahr:149 max:157 shoes: NB 758

Easy run on Järvafältet. Heavy legs today.
C • Map of Järvafältet? 5

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