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Training Log Archive: loefaas

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Running7 5:17:49 44.26(7:11) 71.22(4:28) 551
  Trail running1 1:35:43 11.49(8:20) 18.49(5:11) 171
  Intervals2 1:17:51 10.58(7:21) 17.03(4:34) 311
  Orienteering1 52:29 5.94(8:50) 9.56(5:29) 61
  Strength & plyometrics1 35:00
  Jympa1 30:00
  Total8 10:08:52 72.27 116.31 1094
  [1-5]8 9:53:26

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MoTuWeThFrSaSu

Sunday Mar 13, 2011 #

10 AM

Running 1:43:33 intensity: (7:36 @1) + (1:35:57 @2) 25.31 km (4:06 / km) +172m 3:57 / km
ahr:149 max:158 shoes: NB 759

Nice long run, picked up janne after 3km, nice clean roads today.

Saturday Mar 12, 2011 #

10 AM

Running warm up/down 25:53 intensity: (13 @0) + (2:21 @1) + (19:40 @2) + (3:39 @3) 5.83 km (4:26 / km) +85m 4:08 / km
ahr:152 max:162 shoes: NB 759

Orienteering race 52:29 intensity: (5:00 @1) + (8:40 @2) + (37:18 @3) + (1:27 @4) + (4 @5) **** 9.56 km (5:29 / km) +61m 5:19 / km
ahr:162 max:182 shoes: VJ Ghostrator

Training race with linné. Still a lot of snow but possible to run through the forest. Hard to run hard, slippery on the trails, ok orienteering at least.

http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down 20:03 intensity: (16 @0) + (1:03 @1) + (18:44 @2) 4.79 km (4:11 / km) +30m 4:04 / km
ahr:150 max:156 shoes: NB 759

Friday Mar 11, 2011 #

9 AM

Running 42:37 intensity: (5:30 @1) + (27:02 @2) + (10:05 @3) 10.07 km (4:14 / km) +91m 4:03 / km
ahr:156 max:167 shoes: NB 750

5 PM

Running warm up/down 21:00 [1] 3.96 km (5:18 / km) +11m 5:14 / km
shoes: NB 759

Jympa 30:00 [1]

jympa but not snygg-mange today (home with herniated disc), another girl instead,. Not as tough but still good.

Thursday Mar 10, 2011 #

6 PM

Running warm up/down 20:14 intensity: (1:06 @0) + (5:19 @1) + (13:23 @2) + (26 @3) 4.29 km (4:43 / km) +47m 4:28 / km
ahr:145 max:169 shoes: NB 905

Intervals hills 35:49 intensity: (4:17 @0) + (5:36 @1) + (9:52 @2) + (4:35 @3) + (9:35 @4) + (1:54 @5) 7.8 km (4:35 / km) +286m 3:53 / km
ahr:159 max:181 shoes: NB 905

Linné-intervals. Negative splits up to the castle. The goal was to start moderate and increase the speed by ~5s per interval. Not perfect but negative on most at least. Nice that the body and legs work fine again.
C • working fine again 2

Running warm up/down 15:06 intensity: (41 @0) + (5:18 @1) + (9:07 @2) 2.9 km (5:12 / km) +28m 4:58 / km
ahr:145 max:157 shoes: NB 905

Wednesday Mar 9, 2011 #

6 PM

Running warm up/down 27:14 intensity: (45 @0) + (1:27 @1) + (25:00 @2) + (2 @3) 5.78 km (4:43 / km) +3m 4:42 / km
ahr:141 max:160 shoes: NB 759

Strength & plyometrics 35:00 [2]

usual wednesday strength, only me and Johan today so not as much rest today

Tuesday Mar 8, 2011 #

6 PM

Trail running 1:35:43 intensity: (6:00 @0) + (14:54 @1) + (1:11:35 @2) + (3:14 @3) ** 18.49 km (5:11 / km) +171m 4:57 / km
ahr:148 max:166 shoes: NB 750

tisdagsbana with linné, easy start faster in the end. roads, trails and some pure forest (snow)

Monday Mar 7, 2011 #

5 PM

Running warm up/down 20:30 intensity: (16:23 @1) + (3:45 @2) + (16 @3) + (4 @4) + (2 @5) 4.11 km (4:59 / km) +53m 4:41 / km
ahr:138 max:183 shoes: NB 905

Intervals 42:02 intensity: (2:08 @0) + (12:17 @1) + (5:17 @2) + (7:36 @3) + (14:44 @4) 9.23 km (4:33 / km) +25m 4:30 / km
ahr:155 max:177 shoes: NB 905

Time to kick-start the body into running again. Interval session with Rånäs (the other track club in uppsala). 2*(1'-2'-3'-3'-2'-1'), nice pace today but had to push hard and the heart had to work hard today.

Running warm up/down 21:39 intensity: (14:14 @1) + (7:25 @2) 4.18 km (5:10 / km) +31m 4:59 / km
ahr:138 max:159 shoes: NB 905

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