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Training Log Archive: loefaas

In the 7 days ending Jul 31, 2011:

activity # timemileskm+m
  Intervals7 3:37:00 31.87(6:49) 51.29(4:14) 423
  Running6 2:46:41 22.21(7:30) 35.74(4:40) 281
  Total8 6:23:41 54.08(7:06) 87.03(4:25) 704
  [1-5]8 6:14:10

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MoTuWeThFrSaSu

Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011
 

Note

This training period over now. Time to find some good shape for the coming tough competition schedule.

Fri. 5/8: 5000m
Sun. 7/8: 1500m
Fri. 12/8: 10000m (Swedish Champs)
Sun. 14/8: 5000m (Swedish Champs)
Wed. 17/8: 10000m (World Universiade, Shenzhen, China)
Fri. 19/8: 5000m (World Universiade, Quali)
Sun. 21/8: 5000m (World Universiade, Final)
3 PM

Running warm up/down 11:57 intensity: (1:07 @0) + (4:00 @1) + (6:50 @2) 2.78 km (4:18 / km) +27m 4:06 / km
ahr:141 max:150 shoes: NB 905(II)

Intervals hills 24:41 intensity: (2:14 @0) + (4:51 @1) + (7:19 @2) + (6:45 @3) + (3:32 @4) 5.5 km (4:29 / km) +150m 3:57 / km
ahr:156 max:176 shoes: NB 905(II)

Hill intervals at Sten sture. Tired body today but still some 2-3s faster per interval compared to three weeks ago and with 10bpms lower heart rate so that was nice.

Running warm up/down 9:07 intensity: (1:34 @1) + (7:33 @2) 2.1 km (4:20 / km) +4m 4:18 / km
ahr:149 max:156 shoes: NB 905(II)

Saturday Jul 30, 2011 #

12 PM

Running warm up/down 16:20 intensity: (22 @0) + (9:12 @1) + (6:46 @2) 3.67 km (4:27 / km) +32m 4:16 / km
ahr:139 max:150 shoes: NB 759

Intervals 28:14 intensity: (2:55 @0) + (6:30 @1) + (2:27 @2) + (3:43 @3) + (10:16 @4) + (2:23 @5) 6.92 km (4:05 / km)
ahr:161 max:181 shoes: Asics Piranha

Hard session at the track. Really bad ass wind today. Mentally tough 3k-2k-1k today. Hard to keep decent pace when one 200m goes "easy" in 34s and the other is super-tough on 40-41s. Had to dig deep to keep up after the first 3k.

Tried out my new shoes today, Asics Piranha, only 164g really nice.

3k: 9:28
2k: 6:17
1k: 3:00
C • Piranha 2

Running warm up/down 12:46 intensity: (5:23 @1) + (7:23 @2) 2.54 km (5:02 / km)
ahr:144 max:153 shoes: NB 759

Friday Jul 29, 2011 #

10 AM

Intervals 39:15 intensity: (6:53 @1) + (15:19 @2) + (8:18 @3) + (8:45 @4) 9.75 km (4:02 / km) +45m 3:56 / km
ahr:157 max:176 shoes: NB 905(II)

morning intervals, 4*4min
5 PM

Intervals 31:26 intensity: (3:36 @1) + (13:25 @2) + (6:24 @3) + (8:01 @4) 7.82 km (4:01 / km) +33m 3:56 / km
ahr:159 max:175 shoes: NB 905(II)

4*4min in stadsskogen.

Running warm up/down 12:36 intensity: (3:30 @1) + (9:06 @2) 2.89 km (4:22 / km) +42m 4:04 / km
ahr:144 max:155 shoes: NB 905(II)

Thursday Jul 28, 2011 #

4 PM

Running warm up/down 27:26 intensity: (20:16 @1) + (7:10 @2) 5.78 km (4:45 / km) +58m 4:31 / km
ahr:139 max:152 shoes: Asics DS Trainer

Intervals 26:41 intensity: (2:53 @0) + (3:15 @1) + (8:19 @2) + (3:13 @3) + (8:23 @4) + (38 @5) 5.17 km (5:10 / km) +1m 5:10 / km
ahr:161 max:181 shoes: Asics Turbo Ghost II

Finally! The first session in about two month that I am really satisfied with. Same thing as last week, 3*600m+3*400m+3*200m, with 2min rest, today together with Johan and Jesper. Nice weather with 25degrees and some wind. Good pace and feeling today, what I have missed it.

600m:
1:40
1:38
1:36

400m
63.9s
62.8s
63.7s

200m
29s
29s
28s

Running warm up/down 17:46 intensity: (1:28 @1) + (16:18 @2) 3.22 km (5:31 / km) +1m 5:30 / km
ahr:146 max:157 shoes: Asics DS Trainer

Tuesday Jul 26, 2011 #

7 AM

Intervals 35:50 intensity: (5:50 @1) + (10:00 @2) + (12:00 @3) + (8:00 @4) 8.71 km (4:07 / km) +112m 3:52 / km
shoes: NB 905(II)

early morning intervals. 4*4min
6 PM

Running warm up/down 13:07 [2] 2.45 km (5:22 / km) +19m 5:10 / km
shoes: NB 905(II)

Intervals 30:53 intensity: (4:53 @1) + (10:00 @2) + (8:00 @3) + (8:00 @4) 7.43 km (4:09 / km) +82m 3:56 / km
shoes: NB 905(II)

evening intervals. Tough day with two trainings and working on the roof for about 9hrs. 4*4min again

Monday Jul 25, 2011 #

6 PM

Running 45:36 [2] 10.32 km (4:25 / km) +98m 4:13 / km
shoes: Asics DS Trainer

Easy run in Djursvik, quite stiff and tired from yesterday and working on the roof of the cottage the whole day.

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