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Training Log Archive: loefaas

In the 7 days ending Mar 27, 2011:

activity	#	time	miles		km		+m
Running	5	3:13:24	27.69	(6:59)	44.57	(4:20)	327
Intervals	3	1:48:46	17.32	(6:17)	27.88	(3:54)	234
Terrain running	1	1:17:00	7.15	(10:47)	11.5	(6:42)	94
Total	6	6:19:10	52.16	(7:16)	83.95	(4:31)	655
[1-5]	6	6:11:05

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Sunday Mar 27, 2011 #

7 AM

Running 13:18 [2] 2.98 km (4:27 / km) +2m 4:26 / km
shoes: NB 750

11 AM

Running warm up/down 22:16 4.94 km (4:31 / km) +25m 4:24 / km
ahr:152 max:168 shoes: NB 759

Running race 32:30 10.07 km (3:14 / km) +38m 3:10 / km
ahr:179 max:184 shoes: Saucony Fastswitch

Season-opening today at "Premiärmilen" 10k race at Stockholm university. Didn't know what to expect, due to last weeks hard training and the last two days throat-problem. Throat felt ok today but probably not 100%.

Maybe opened a little too hard, following the small guy in the front, analyze now afterwards show that I had my max HR at the top of the hill after just a little more than 2k , but still felt ok until 5k than it got tough. Had to let some guys pass, but managed to finish 4th in 32:30, 15:50 at 5k meaning I lost 40s on the second loop... bad...

Still ok for the season start, since I don't have races like this in the legs right now..

Running warm up/down 20:29 3.9 km (5:15 / km) +37m 5:01 / km
ahr:138 max:152 shoes: NB 759

Saturday Mar 26, 2011 #

Note
(sick) (rest day)

throat 90% today, hopefully racing tomorrow.

Friday Mar 25, 2011 #

Note
(sick) (rest day)

Throat only 80% today, so no training. Hopefully better tomorrow.

Thursday Mar 24, 2011 #

5 PM

Running warm up/down 17:27 4.03 km (4:20 / km) +63m 4:01 / km
ahr:152 max:165 shoes: NB 905

Intervals 38:00 9.66 km (3:56 / km) +44m 3:51 / km
ahr:163 max:176 shoes: NB 905

Linné intervals, today's session was 3*(4'-3'-2'). Felt really low and tired from yesterday on the run to the training. But ok when we started with the intervals, good pace together with pettsson.

Running warm up/down 25:01 5.38 km (4:39 / km) +27m 4:32 / km
ahr:144 max:155 shoes: NB 905

Wednesday Mar 23, 2011 #

6 PM

Running warm up/down 12:28 2.74 km (4:33 / km) +44m 4:13 / km
ahr:144 max:165 shoes: NB 905

Intervals hills 36:37 9.42 km (3:53 / km) +158m 3:35 / km
ahr:167 max:182 shoes: NB 905

Back to the castle. Only 3.5weeks left to SM, time to get some more hills in the legs. Good pace today, maybe a little faster and fewer than I had planned.

Running warm up/down 11:52 2.5 km (4:45 / km) +1m 4:44 / km
ahr:145 max:152 shoes: NB 905

Tuesday Mar 22, 2011 #

6 PM

Terrain running 1:17:00 11.5 km (6:42 / km) +94m 6:26 / km
ahr:138 max:176 shoes: Icebug Sisu OLX

Tisdagsbana with linné. Still loads of snow in the forest. At least 20-30cm, took it easy in the back of the group.

Monday Mar 21, 2011 #

5 PM

Running 18:32 4.05 km (4:35 / km) +58m 4:16 / km
ahr:139 max:166 shoes: NB 905

Intervals 34:09 8.8 km (3:53 / km) +32m 3:49 / km
ahr:165 max:181 shoes: NB 905

Rånäs-intervals today also. More "normal" intervals this week, 1'-2'-3'-4'-5'-4'-3'-2'-1' with 1' rest all the way. Very good feeling all the way today, have really felt the increase from week to week, the guys I could barley keep up to two weeks ago were behind today. nice.

Running 19:31 3.98 km (4:54 / km) +32m 4:43 / km
ahr:142 max:168 shoes: NB 905

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