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Training Log Archive: loefaas

In the 7 days ending Dec 17, 2010:

activity	#	time	miles		km		+m
Running	7	6:09:09	54.89	(6:44)	88.34	(4:11)	538
Intervals	2	1:42:52	16.58	(6:12)	26.68	(3:51)	55
Strength	1	50:00
Jympa	1	40:00
Total	7	9:22:01	71.47		115.02		593
[1-5]	7	9:16:22

2:02

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Friday Dec 17, 2010 #

5 PM

Running 47:24 [2] 10.87 km (4:22 / km) +65m 4:14 / km
shoes: NB 750

Easy run, very bad conditions today, more snow and warmer so no grip at all..

Jympa 40:00 [1]

Stopped halfway during the run for some "jympa" at friskis as a goodbye for sebba who is going back to australia again. According to seb the leader is the best looking guy he had ever seen, so had to check him out.

C • and... 2

Thursday Dec 16, 2010 #

6 PM

Running 12:05 [1] 1.82 km (6:38 / km) +6m 6:31 / km
ahr:136 max:142 shoes: NB 905

Intervals 55:43 12.68 km (4:24 / km) +55m 4:18 / km
ahr:153 max:175 shoes: NB 905

Intervals with Linné. The weather gods blessed us with some 5-10cm more snow today, which made it hard for smooth running. The pace maybe wasn't that high but the effort was good. Nice training, 6*5min with 2min rest.

Wednesday Dec 15, 2010 #

7 PM

Running warm up/down 22:01 [2] 4.72 km (4:40 / km) +13m 4:36 / km
shoes: NB 758

Strength 50:00 [1]

Strength, coordination and a lot of jumps with the UIF sprinters.

Tuesday Dec 14, 2010 #

5 PM

Running 9:26 2.1 km (4:30 / km) +10m 4:23 / km
ahr:149 max:164 shoes: NB 758

Intervals 47:09 14.0 km (3:22 / km)
ahr:161 max:179 shoes: NB 905

Another session on the treadmill. First 5min in 4:00 pace then right on a plain set of 10*3min with 1min rest jog @ 4:15 pace.
pace on intervals
3:20
3:15
3:10
3:05
3:00
3:00
3:00
3:00
3:00 (incline increased to 2% since the treadmill didn't go faster, to simulate sub-3 pace)
3:00 (incline 2%->2.5% last 1min)

Running 9:18 2.1 km (4:26 / km)
ahr:146 max:153 shoes: NB 758

Monday Dec 13, 2010 #

5 PM

Running 1:40:09 24.63 km (4:04 / km) +231m 3:53 / km
ahr:151 max:167 shoes: NB 758

Monday club run. Nice group of 5 (me, janne, tomas, jonatan and pettsson) went out in the crisp winter night. 21km around south of Uppsala, higher pace in the end.

Sunday Dec 12, 2010 #

11 AM

Running long 2:02:11 31.0 km (3:56 / km) +139m 3:51 / km
ahr:158 max:173 shoes: NB 758

Long run, first 13.5km outside in the cold and snow. Stopped at friskis for a little higher pace on the treadmill, 40min/11.5km. Then back home. Body not on top today either but pretty ok. Heart rate a little higher than it should.

Saturday Dec 11, 2010 #

1 PM

Running 46:35 11.1 km (4:12 / km) +74m 4:04 / km
ahr:158 max:171 shoes: NB 758

back in cold and snowy uppsala. easy run, body not recovered after the week in france

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