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Training Log Archive: loefaas

In the 7 days ending Jul 24, 2011:

activity # timemileskm+m
  Running8 4:11:33 35.66(7:03) 57.38(4:23) 287
  Trail running1 45:41 7.75(5:54) 12.47(3:40) 123
  Intervals1 26:31 3.08(8:36) 4.96(5:21) 1
  Orienteering1 25:57 2.53(10:14) 4.08(6:22) 24
  Total8 5:49:42 49.02(7:08) 78.89(4:26) 435
  [1-5]8 5:47:06

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MoTuWeThFrSaSu

Sunday Jul 24, 2011 #

12 PM

Running warm up/down 29:54 [2] 6.22 km (4:49 / km) +5m 4:47 / km
shoes: NB 759

Running race 8:50 [5] 3.0 km (2:57 / km)
shoes: Asics Turbo Ghost II

3k race in Gävle. Thought it was gonna be a good race, they had warned that it should be windy today. But when I got there it seemed ok, but 15min before the start the wind came. They had -6.2m/s in some of the sprint races, nice..

Some guys from egypt and qatar showed up with times somewhere between 8-8:30 so thought I was going to have nice pacers in the race but stupid guys open first 200m/400m in 27.5/58s, I thought I started aggressively with just over 64s on the first lap, but some 15m behind the group then. A distance I kept for the next 2k before I started to catch some of the guys. Finished in 8:50 which was not as good as I hoped but still quite satisfied since I have to do the race all bymyself in the wind. I guess it would have been better for everyone if they had started in a more moderate pace instead of WR- pace.. Since I didn't make my goal of 8:45 I signed up to the 1500m 4hrs later to get some more racing.
4 PM

Running warm up/down 19:39 [2] 4.23 km (4:39 / km) +15m 4:34 / km
shoes: NB 759

Running race 4:07 [5] 1.5 km (2:45 / km)
shoes: Asics Turbo Ghost II

1500m later in the evening. Still windy. Felt quite ok despite the earlier race. A little uneven race with lot of changes in the front, maybe not optimal. Hadn't so much to give on the last lap, still lacking a lot of speed. Finished in 4:07
5 PM

Running warm up/down 12:08 [2] 2.45 km (4:57 / km) +5m 4:54 / km
shoes: NB 759

Saturday Jul 23, 2011 #

3 PM

Running 30:00 [2] 6.55 km (4:35 / km) +61m 4:22 / km
shoes: NB 759

Short and very easy jog. Racing 3k tomorrow, tired today after thursday and friday. Don't know what shape I am in right now, but aiming for 8:45 tomorrow, hopefully it is possible.

Friday Jul 22, 2011 #

1 PM

Running 17:56 [2] 3.49 km (5:08 / km) +62m 4:43 / km
shoes: Asics DS Trainer

Orienteering 10:49 intensity: (4:00 @2) + (3:49 @3) + (3:00 @4) 1.52 km (7:08 / km) +11m 6:53 / km
shoes: Asics DS Trainer

Short otervals-typ of training, with the ridefelt-brother and janne. Fun and quite tough training.

Orienteering 15:08 intensity: (5:00 @2) + (5:00 @3) + (5:08 @4) 2.56 km (5:54 / km) +13m 5:46 / km
shoes: Asics DS Trainer

Running 13:52 [2] 3.17 km (4:23 / km) +4m 4:21 / km
shoes: Asics DS Trainer

Thursday Jul 21, 2011 #

6 PM

Running warm up/down 16:01 [2] 3.82 km (4:12 / km) +3m 4:11 / km
shoes: NB 759

Intervals 26:31 intensity: (8:00 @2) + (8:00 @3) + (9:31 @4) + (1:00 @5) 4.96 km (5:21 / km) +1m 5:21 / km
shoes: Asics Turbo Ghost II

Back at the track in Uppsala. First real positive signs in a long while. Nice session with Jonatan, 3*600m-3*400m-3*200m with 2min rest. Good flow in the running again, and could keep a decent pace without to much effort, really nice.

600m
1:43
1:42
1:41

400m
64.5s
64.0s
64.1s

200m
29.2s
28.9s
28.8s

Running warm up/down 13:14 [2] 2.67 km (4:57 / km) +1m 4:57 / km
shoes: NB 759

Tuesday Jul 19, 2011 #

6 PM

Running warm up/down 13:36 intensity: (10:30 @1) + (3:06 @2) 2.75 km (4:57 / km) +47m 4:33 / km
ahr:135 max:154 shoes: NB 905(II)

Trail running race 45:41 intensity: (1:14 @0) + (21 @1) + (4 @2) + (1:34 @3) + (41:44 @4) + (44 @5) 12.47 km (3:40 / km) +123m 3:30 / km
ahr:174 max:181 shoes: NB 905(II)

Jungfruloppet (the "virgin"-race):
Named after the highest rauk on Gotland. They claim that it is the most scenic running race in Sweden, and at least I think it is the most scenic I have run so far. Very nice views along the west coast of Gotland. Very tough course, some hills, and all the way on tiny trails with a lot of roots and stony ground. The heavy rainfall during the day didn't make it easier. Legs not perfect after last couple of days, but could loose pettson after little more than 1km, then could cruise the rest of the race solo, and won by around 1min before pettson. nice day.

Running warm up/down 9:29 intensity: (8:01 @1) + (1:28 @2) 1.55 km (6:06 / km) +27m 5:37 / km
ahr:135 max:146 shoes: NB 905(II)

Monday Jul 18, 2011 #

4 PM

Running 1:02:47 intensity: (1:22 @0) + (4:58 @1) + (39:27 @2) + (17:00 @3) 15.98 km (3:56 / km) +57m 3:52 / km
ahr:153 max:165 shoes: Asics DS Trainer

Nice run, a bit longer than planned so had to speed up in the end to not hit the time-limit when I should be back.

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