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Training Log Archive: loefaas

In the 7 days ending Dec 5, 2010:

activity	#	time	miles		km		+m
Running	9	6:51:20	59.13	(6:57)	95.16	(4:19)	722
Steady State	2	1:20:31	14.04	(5:44)	22.6	(3:34)
Intervals	1	1:00:31	10.25	(5:54)	16.5	(3:40)
Strength	1	50:00
Orienteering	1	33:26	4.7	(7:06)	7.57	(4:25)	16
Total	9	10:35:48	88.13		141.83		738
[1-5]	9	10:19:45

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Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)

10 AM

Running 1:02:40 15.15 km (4:08 / km) +119m 3:59 / km
ahr:152 max:162 shoes: VJ Ghostrator

Steady State 35:26 10.1 km (3:30 / km)
ahr:165 max:175 shoes: NB 905

Longer run today, first 15km outside in the snow. Then went into the gym and 10k @ MP (3:20) on the treadmill. Last 5km back home outside again.

Running 20:45 4.99 km (4:10 / km) +24m 4:04 / km
ahr:155 max:161 shoes: VJ Ghostrator

Saturday Dec 4, 2010 #

11 AM

Running 46:36 11.11 km (4:12 / km) +81m 4:03 / km
ahr:149 max:163 shoes: NB 758

Easy run, not so much grip in the snow. Colder today again, -8 and windy so feels like something -18.

C • Time 3

6 PM

Running 32:28 7.17 km (4:32 / km) +108m 4:13 / km
ahr:144 max:164 shoes: VJ Ghostrator

easy run in the evening, some hills around the castle.

Friday Dec 3, 2010 #

5 PM

Running warm up/down 15:07 [2] 3.41 km (4:26 / km) +41m 4:11 / km
shoes: VJ Ghostrator

Orienteering intervals 33:26 [3] ***** 7.57 km (4:25 / km) +16m 4:22 / km
shoes: VJ Ghostrator

Albin is putting on Uppsala Training weekend and a lot of Swedish juniors here for training. Joined them for some sprint intervals in Ekeby. Partly new area, nice area for sprint. A heat wave have hit Uppsala, only -5 today.

map:
http://www.ridefelt.se/gps/101203b.jpg

Running warm up/down 19:28 [2] 3.39 km (5:44 / km) +18m 5:35 / km
shoes: VJ Ghostrator

Thursday Dec 2, 2010 #

5 PM

Running warm up/down 9:29 2.07 km (4:35 / km) +11m 4:28 / km
ahr:151 max:159 shoes: NB 758

Steady State 45:05 12.5 km (3:36 / km)
ahr:163 max:173 shoes: NB 905

Still too cold outside so the marathon-training continues inside on the treadmill. On the schedule today, 5min @ 4:00 + 5min @ 3:45 as warm-up than straight into 3*(5min @ 3:25 with 2% climb-5min @ 3:20 with 1% climb) or in other words 30min steady state @ 3:20 equvivalent pace. Easier for the cardio compared to Tuesday but more sore in the muscles after the last two days.

Running warm up/down 9:04 2.02 km (4:29 / km)
ahr:149 max:162 shoes: NB 758

Wednesday Dec 1, 2010 #

6 PM

Running warm up/down 43:21 [2] 10.31 km (4:12 / km) +32m 4:08 / km
shoes: NB 758

Strength 50:00 [1]

Running exercises, jumps and strength with the sprinters

Tuesday Nov 30, 2010 #

7 AM

Running 28:53 [2] 6.44 km (4:29 / km) +54m 4:18 / km
shoes: NB 750

morning run

6 PM

Running warm up/down 9:41 2.1 km (4:37 / km) +8m 4:32 / km
ahr:164 max:203 shoes: NB 750

Intervals 1:00:31 16.5 km (3:40 / km)
ahr:162 max:174 shoes: NB 750

The artic cold have at last forced me inside as well. Nice marathoner-session on the treadmill today.

4'/6'/8'/10'/8'/6'/4' @3:20 min/km, rest jog 90'' @4:30 min/km.

Running warm up/down 9:30 2.13 km (4:28 / km)
ahr:149 max:158 shoes: NB 750

Monday Nov 29, 2010 #

5 PM

Running 1:44:18 24.87 km (4:12 / km) +226m 4:01 / km
ahr:150 max:187 shoes: NB 750

Monday club run, don't know if it was the artic cold or something else, but just me and Sofie today which made for a little easier pace today. But legs quite stiff from yesterday (or the cold weather today). Run with Sofie for the first 16km in comfortable pace then a little faster the last 5k.

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