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Training Log Archive: loefaas

In the 7 days ending Sep 12, 2010:

activity # timemileskm+m
  Running4 2:55:46 27.21(6:28) 43.8(4:01) 376
  Trail running1 1:23:06 6.15(13:31) 9.89(8:24) 63
  Steady State1 34:09 6.21(5:30) 10.0(3:25) 65
  Orienteering1 7:36 1.12(6:47) 1.8(4:13) 4
  Total5 5:00:37 40.69(7:23) 65.49(4:35) 508
  [1-5]5 5:00:14

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MoTuWeThFrSaSu

Sunday Sep 12, 2010 #

9 AM

Trail running 1:23:06 [2] 9.89 km (8:24 / km) +63m 8:09 / km
shoes: NB 757

putting out and fetching the radio controls for Linné's competition. Not so fast today

Saturday Sep 11, 2010 #

3 PM

Running warm up/down 12:54 intensity: (8 @1) + (3:32 @2) + (8:31 @3) + (43 @4) 2.69 km (4:47 / km) +26m 4:34 / km
ahr:146 max:166 shoes: NB 750

Running race 1:11:33 intensity: (14 @2) + (7 @3) + (1:01 @4) + (1:10:11 @5) 21.1 km (3:23 / km) +169m 3:16 / km
ahr:177 max:182 shoes: Asics DS Racer

Stockholm half-marathon, also Swedish champs. Decided late that I was going to run, and with miles lacking on roads I wasn't sure at all what to expect but hoped to run around 70min or below.

Started maybe a little to hard, but found a nice group to run with, felt after the 5k mark that they pushed a little too hard for me to be comfortable so let the group go. Then I found my own pace and could keep it quite good for the rest of the race bymyself. Never went out of energy or bumped, and managed to increase the pace a little the last 5km to avoid being passed by the first lady.. The time maybe wasn't what I hoped for but I am satisfied with how I did the race, and I think I got as much I could out of the body today. Pretty tough course with big hills after both 3k and 17km.


Split Tid Sträcktid min/km km/h Plac.
5K 00:15:52 15:52 03:11 18.93 16
10K 00:32:46 16:54 03:23 17.74 18
15K 00:50:24 17:38 03:32 17.02 14
20K 01:08:01 17:37 03:32 17.03 16
Mål 01:11:31 03:30 03:12 18.76 16
C • Nice 5k 2

Running warm up/down 7:12 [2] 0.95 km (7:36 / km) +5m 7:24 / km
ahr:129 max:136 shoes: NB 750

Friday Sep 10, 2010 #

Event: Park World Tour
 
11 AM

Running 32:47 intensity: (14 @0) + (5 @1) + (4:51 @2) + (24:44 @3) + (2:53 @4) 7.86 km (4:10 / km) +75m 3:59 / km
ahr:150 max:170 shoes: NB 757

Wednesday Sep 8, 2010 #

6 PM

Running warm up/down 11:22 intensity: (8 @0) + (9 @1) + (3:09 @2) + (7:56 @3) 2.67 km (4:15 / km) +39m 3:58 / km
ahr:147 max:157 shoes: NB 905

Steady State 34:09 intensity: (1 @0) + (17 @2) + (26 @3) + (14:12 @4) + (19:13 @5) 10.0 km (3:25 / km) +65m 3:18 / km
ahr:170 max:177 shoes: NB 905

Thinking about running a half-marathon on Saturday so was out and tried the pace a little. Aimed for a 10k in 3:20 pace but maybe a little hilly route to keep it. Felt quite ok despite haven't run hard on roads for a while.
C • Half 3

Running warm up/down 25:08 intensity: (31 @2) + (23:32 @3) + (1:05 @4) 6.16 km (4:05 / km) +42m 3:57 / km
ahr:154 max:160 shoes: NB 905

Monday Sep 6, 2010 #

6 PM

Running warm up/down 7:47 [2] 1.26 km (6:10 / km) +20m 5:43 / km
shoes: NB 905

Orienteering race 7:36 [5] 1.8 km (4:13 / km) +4m 4:10 / km
shoes: NB 905

2*ultrasprint at Blodan. High pace, tough and fun race. The junior guys were fast.

Running warm up/down 7:03 [2] 1.1 km (6:26 / km)
shoes: NB 905

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