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Training Log Archive: loefaas

In the 7 days ending Dec 26, 2010:

activity # timemileskm+m
  Running6 5:52:55 50.21(7:02) 80.81(4:22) 625
  Intervals3 2:16:09 21.25(6:24) 34.2(3:59)
  Terrain running1 1:55:57 9.61(12:04) 15.46(7:30) 388
  Skiing1 47:43 6.07(7:52) 9.77(4:53) 107
  Jympa1 30:00
  Total8 11:22:44 87.14 140.24 1120
  [1-5]8 11:01:06

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MoTuWeThFrSaSu

Sunday Dec 26, 2010 #

10 AM

Running long 2:05:44 intensity: (4:08 @0) + (1:25 @1) + (1:52:22 @2) + (7:49 @3) 28.0 km (4:29 / km) +369m 4:13 / km
ahr:153 max:167 shoes: NB 758

Plan was skiing today, but hard winds and new snow during the night didn't make for good skiing conditions, or at least I didn't think so.

Usual long run from my parents instead but backwards. Slippery and heavy in the new snow.

Saturday Dec 25, 2010 #

1 PM

Running warm up/down 15:09 intensity: (1:58 @0) + (12:28 @1) + (43 @2) 3.0 km (5:03 / km)
ahr:133 max:147 shoes: NB 758

Intervals 36:52 intensity: (3:49 @0) + (12:49 @1) + (3:33 @2) + (5:38 @3) + (11:03 @4) 6.0 km (6:09 / km)
ahr:151 max:177 shoes: Asics DS Racer

Intervals at the indoor track in Falun with Mattias and Jocke. On the program was 2*(1000m-800m-600m-400m-200m) with 90s rest and 6min between the sets. Not so good pace and feelin.

set 1 set 2
3:01 3:02
2:26 2:24
1:46 1:45
1:07 1:06
29s 30s

Running warm up/down 9:55 intensity: (37 @0) + (5:52 @1) + (3:26 @2) 2.0 km (4:58 / km)
ahr:141 max:154 shoes: NB 758

Friday Dec 24, 2010 #

10 AM

Terrain running long 1:55:57 intensity: (48:32 @1) + (1:06:58 @2) + (27 @3) 15.46 km (7:30 / km) +388m 6:40 / km
ahr:142 max:166 shoes: Icebug Sisu OLX

Traditional Christmas eve run with my brother, Mattias M and Jocke S in Rösåsen. Cold but very beautiful day with -25, around 20cm of snow and sunshine. Not as cold in the forest and on little higher altitude,.

Thursday Dec 23, 2010 #

10 AM

Skiing 47:43 intensity: (31 @1) + (7:10 @2) + (26:47 @3) + (13:15 @4) 9.77 km (4:53 / km) +107m 4:38 / km
ahr:139 max:164

Classic skiing. -22, some fresh snow in the tracks and first time skiing for the season made for no glide, no grip and no technique.
5 PM

Running 59:18 intensity: (1:37 @0) + (4:13 @1) + (53:28 @2) 14.39 km (4:07 / km) +41m 4:04 / km
ahr:148 max:154 shoes: NB 758

Running home from the gympa, -22 something outside, think I frooze my nose.

Jympa 30:00 [1]

Jympa at friskis in Borlänge

Wednesday Dec 22, 2010 #

9 AM

Running warm up/down 9:01 intensity: (3:56 @1) + (3:37 @2) + (1:28 @3) 2.1 km (4:18 / km) +5m 4:15 / km
ahr:148 max:172 shoes: NB 750

Intervals 50:25 intensity: (2:49 @0) + (56 @1) + (9:18 @2) + (24:05 @3) + (13:17 @4) 14.2 km (3:33 / km)
ahr:163 max:174 shoes: NB 905

Another morning with -22 degrees, so was only to take the shortest route to the gym.

Similar as yesterday, only 4*8min today, felt like I was dying on the first one.
First one on 3:20 then went down to 3:25 the last two in 3:20 again where the last 4min I turned it up to 3:15. 2min restjog at 4:00. Nothing came for free today had to work hard the whole session.

Running warm up/down 9:17 intensity: (2:56 @1) + (6:21 @2) 2.1 km (4:25 / km)
ahr:143 max:151 shoes: NB 750

Tuesday Dec 21, 2010 #

7 PM

Running warm up/down 10:21 intensity: (16 @0) + (1:19 @1) + (8:42 @2) + (4 @3) 2.09 km (4:57 / km) +12m 4:49 / km
ahr:148 max:160 shoes: NB 750

Another cold winter day, easy jog with Elin to the gym for some more treadmill

Intervals 48:52 intensity: (2:19 @0) + (6:22 @1) + (14:57 @2) + (25:14 @3) 14.0 km (3:29 / km)
ahr:157 max:169 shoes: Saucony Fastswitch

Plan was 6*8min with 2min rest jog (4:00 pace) today. Started the first one in 3:25 than incresed to 3:20 for the three following. Felt very easy both in the breathing and legs. For the two last the plan was 3:15 but after 2min into the second last the lights went out and the gym closed, so was not so much to do.. Stupid christmas times.. So the result was 4*8min + 2min.. I guess I have to go to the gym tomorrow also to make up for lost time.

Running warm up/down 10:26 intensity: (17 @0) + (4:42 @1) + (4:56 @2) + (31 @3) 2.07 km (5:03 / km) +1m 5:02 / km
ahr:144 max:162 shoes: NB 750

Monday Dec 20, 2010 #

5 PM

Running 1:43:44 intensity: (3:48 @0) + (3:30 @1) + (1:36:00 @2) + (26 @3) 25.06 km (4:08 / km) +197m 3:59 / km
ahr:151 max:161 shoes: NB 750

Monday and clubrun. Really tired and felt "bumped" after 3km.. Met up with lingan after 4.5km, felt a little better with company, but only a nice chat-tempo today nothing really hard. Cold and windy also, but managed to get the km's in after all.

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