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Training Log Archive: loefaas

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Running9 4:17:34 34.51(7:28) 55.53(4:38) 408
  Intervals8 3:55:06 36.88(6:22) 59.35(3:58) 422
  Orienteering3 3:12:28 13.77(13:59) 22.16(8:41) 255
  Total12 11:25:08 85.15(8:03) 137.04(5:00) 1085
  [1-5]12 11:06:49

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MoTuWeThFrSaSu

Sunday Apr 3, 2011 #

11 AM

Running 19:07 intensity: (15:12 @1) + (3:55 @2) 4.11 km (4:39 / km) +18m 4:33 / km
ahr:138 max:158 shoes: NB 759

Running race 20:13 intensity: (20 @0) + (21 @1) + (6 @2) + (34 @3) + (18:52 @4) 6.31 km (3:12 / km) +38m 3:07 / km
ahr:171 max:179 shoes: Saucony Fastswitch

"brukslunken", small road race outside uppsala. The body was not on track at all today. Followed the former european marathon champ on the first km, but had to let go after that, even if the pace was not brutal. Heart rate some 10bpms lower than normal competiton heart rate, guess I am pretty tired and not so strange after this week.. 2 weeks easy now before the cross-crountry champs!
C • janne Holmén ? 4

Running 14:34 intensity: (20 @0) + (14:06 @1) + (8 @2) 2.56 km (5:41 / km) +9m 5:35 / km
ahr:130 max:146 shoes: NB 759

Saturday Apr 2, 2011 #

10 AM

Orienteering 1:05:37 intensity: (49:45 @1) + (8:16 @2) + (7:31 @3) + (5 @4) **** 7.4 km (8:52 / km) +69m 8:28 / km
ahr:139 max:170 shoes: VJ Ghostrator

"10mila"-training south of stockholm. Loads of snow, continous of at least 20-30cm.. No way to do proper training... useless.
3 PM

Orienteering 49:59 intensity: (19:54 @1) + (26:48 @2) + (3:17 @3) **** 7.04 km (7:06 / km) +123m 6:32 / km
ahr:143 max:165 shoes: VJ Ghostrator

Another area, maybe not as much snow but still too much for good training. 2*2.5k with mass-start.

Friday Apr 1, 2011 #

5 PM

Running warm up/down 10:37 [2] 2.24 km (4:45 / km) +45m 4:19 / km
ahr:142 max:159 shoes: NB 905

Intervals hills 31:36 intensity: (5:00 @2) + (10:00 @3) + (16:36 @4) 7.89 km (4:00 / km) +133m 3:42 / km
ahr:159 max:176 shoes: NB 905

Same intervals around the castle as last week. Awful feeling today, felt so tired and no flow at all in the running. Still, 10s faster on the intervals compared to last week, and lower HR. strange. The conditions shouldn't have changed that much.

Running 18:49 [1] 4.07 km (4:37 / km) +20m 4:31 / km
ahr:141 max:150 shoes: NB 905

Thursday Mar 31, 2011 #

8 AM

Running warm up/down 10:46 intensity: (55 @0) + (2:36 @1) + (7:15 @2) 1.94 km (5:34 / km) +8m 5:27 / km
ahr:145 max:158 shoes: NB 750

Intervals 30:00 intensity: (38 @1) + (9:01 @2) + (7:39 @3) + (12:42 @4) 8.1 km (3:42 / km)
ahr:162 max:179 shoes: NB 905(II)

Back to the treadmill with Elin, 4*4min today again. started at 3:20 and worked my way up, finished off the last minute sub-3.. lovely
C • Intervals 3

Running warm up/down 9:14 intensity: (1:19 @1) + (7:49 @2) + (6 @3) 1.97 km (4:42 / km)
ahr:148 max:160 shoes: NB 750

6 PM

Running warm up/down 10:43 intensity: (22 @0) + (9:32 @1) + (49 @2) 1.76 km (6:05 / km) +15m 5:50 / km
ahr:131 max:153 shoes: NB 905

Intervals 36:00 intensity: (2:30 @0) + (2:54 @1) + (8:26 @2) + (10:10 @3) + (12:00 @4) 8.39 km (4:17 / km) +86m 4:05 / km
ahr:161 max:175 shoes: NB 905

Linné-intervals. 12*2min on a "90%"-snow free field.. not so much snow but wet and slippery, for sure a bad shoe choice today with ordinary runners. Still good training.

Running warm up/down 12:15 intensity: (9:16 @1) + (2:59 @2) 2.35 km (5:13 / km) +33m 4:53 / km
ahr:139 max:147 shoes: NB 905

Wednesday Mar 30, 2011 #

9 AM

Orienteering 1:16:52 intensity: (9:25 @0) + (52:42 @1) + (14:45 @2) *** 7.72 km (9:58 / km) +63m 9:34 / km
ahr:131 max:157 shoes: VJ Ghostrator

Putting out flags for the linné training in the evening. Still loads of snow in the forest, at least 20cm, but some patches of clean ground. Fortunate that it had been a cold night so the ice crust was strong enough even for me most of time, otherwise it would have taken long time
5 PM

Running 13:37 [2] 3.01 km (4:31 / km) +51m 4:10 / km
shoes: NB 905

Intervals 25:46 intensity: (5:00 @2) + (10:00 @3) + (10:46 @4) 6.97 km (3:42 / km) +29m 3:37 / km
shoes: NB 905

More intervals, 4*5min today. The warm up and warm down were really tough today, but on the actual intervals I had very good flow today. pushed hard by lukas and pettsson today, nice.

1.57km (3:11)
1.55km (3:14)
1.57km (3:11)
1.58km (3:10)

Running warm up/down 10:06 [2] 2.07 km (4:53 / km) +2m 4:52 / km
shoes: NB 905

Tuesday Mar 29, 2011 #

7 AM

Running warm up/down 10:45 intensity: (1:18 @0) + (3:02 @1) + (5:24 @2) + (45 @3) + (14 @4) + (2 @5) 2.04 km (5:17 / km) +12m 5:08 / km
ahr:146 max:182 shoes: NB 750

Intervals 26:41 intensity: (51 @1) + (8:44 @2) + (7:48 @3) + (9:14 @4) + (4 @5) 7.5 km (3:33 / km)
ahr:160 max:175 shoes: NB 905(II)

Early morning on the treadmill. 4*4min, 1.5 min jog. Didn't feel awake so easy on the first one, started at 3:20 then worked the pace down and finished off in 3:05

Running warm up/down 9:13 intensity: (28 @0) + (1:55 @1) + (6:50 @2) 1.92 km (4:47 / km)
ahr:145 max:153 shoes: NB 750

6 PM

Running warm up/down 17:45 intensity: (1:45 @0) + (8:59 @1) + (7:01 @2) 4.0 km (4:26 / km) +26m 4:18 / km
ahr:140 max:149 shoes: NB 905

Intervals hills 33:36 intensity: (6:45 @1) + (11:46 @2) + (9:10 @3) + (5:55 @4) 6.86 km (4:54 / km) +160m 4:23 / km
ahr:153 max:173 shoes: NB 905

Short hills at the castle with pettsson and jonatan. 10+5 times with longer rest after the first 10. Felt strong and could keep the times despite the last hard days.

Running warm up/down 16:43 intensity: (33 @0) + (2:54 @1) + (13:16 @2) 3.83 km (4:22 / km) +38m 4:10 / km
ahr:147 max:158 shoes: NB 905

Monday Mar 28, 2011 #

9 AM

Running warm up/down 10:30 intensity: (23 @0) + (10:07 @1) 2.0 km (5:15 / km) +8m 5:09 / km
ahr:132 max:141 shoes: NB 750

Intervals 25:16 intensity: (1:47 @1) + (7:40 @2) + (11:27 @3) + (4:22 @4) 7.0 km (3:37 / km)
ahr:159 max:173 shoes: NB 905

Had forced Elin to the gym for intervals so had to follow an coach. 2*(3'@3:10+2'@3:05+1'@3:00), 1min rest and 2min between sets @4:00. Legs ok from yesterday

Running warm up/down 10:16 [1] 2.07 km (4:58 / km)
ahr:135 max:143 shoes: NB 750

5 PM

Running warm up/down 18:15 intensity: (3:58 @1) + (10:22 @2) + (3:53 @3) + (2 @4) 4.01 km (4:33 / km) +59m 4:15 / km
ahr:146 max:170 shoes: NB 905

Intervals 26:11 intensity: (5:54 @1) + (2:56 @2) + (6:47 @3) + (10:34 @4) 6.64 km (3:56 / km) +14m 3:54 / km
ahr:156 max:172 shoes: NB 905

Intervals with Rånäs. 1'-2'-3'-4'+2*4' 1min rest and 2min before the two last 4min..

Tired but could hold a good pace anyway. Nice to complete the session in daylight.

Running 14:06 intensity: (3:11 @1) + (10:55 @2) 3.28 km (4:18 / km) +26m 4:08 / km
ahr:144 max:152 shoes: NB 905

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