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Training Log Archive: loefaas

In the 7 days ending Aug 12, 2012:

activity	#	time	miles		km		+m
Running	7	4:51:41	38.54	(7:34)	62.02	(4:42)	481
Orienteering	2	1:46:04	7.73	(13:43)	12.44	(8:32)	26
Trail running	1	36:52	6.28	(5:52)	10.1	(3:39)	297
Intervals	1	36:50	5.62	(6:33)	9.05	(4:04)
Total	9	7:51:27	58.17	(8:06)	93.61	(5:02)	804
[1-5]	9	7:51:12

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Sunday Aug 12, 2012 #

7 AM

Orienteering 43:31 [1] **** 5.98 km (7:17 / km) +3m 7:16 / km
shoes: VJ Bold

Putting out controls to our competition.

3 PM

Orienteering 1:02:33 [1] 6.46 km (9:41 / km) +23m 9:31 / km
shoes: VJ Bold

Picking up the controls

Saturday Aug 11, 2012 #

9 AM

Running warm up/down 14:17 2.68 km (5:20 / km) +17m 5:10 / km
ahr:158 max:180 shoes: Saucony Triumph

Intervals 36:50 9.05 km (4:04 / km)
ahr:169 max:183 shoes: Saucony Fastswitch

Nice session at the track. 20*400m with 30s rest (and 2min halfways). Pretty tired before, both because early morning and still since the race.
Completely off time for the first one, after that Anton paced some much better. From #7 to the finish I was alone. Could keep the pace all the way even though it was really tough around #15-17.

Last one on 67 and average for all on 71.2s, nice. Just to keep the pace for 2km more and remove the rest.

Running warm up/down 3:40 0.61 km (5:59 / km) +2m 5:54 / km
ahr:142 max:150

Running warm up/down 10:19 1.83 km (5:39 / km)
ahr:135 max:143 shoes: Saucony Triumph

5 PM

Running 41:13 9.19 km (4:29 / km) +95m 4:16 / km
ahr:145 max:158 shoes: NB 759

easy run in the evening.

Friday Aug 10, 2012 #

5 PM

Running 49:02 11.2 km (4:23 / km) +17m 4:21 / km
ahr:139 max:155 shoes: Saucony Triumph

easy, legs still dead.

Thursday Aug 9, 2012 #

6 PM

Running 1:00:17 13.33 km (4:31 / km) +109m 4:21 / km
ahr:143 max:180 shoes: Saucony Triumph

Easy run, super tired and stiff legs from yesterday. I guess the last 2km took their price.

Wednesday Aug 8, 2012 #

5 PM

Running 28:39 5.36 km (5:20 / km) +141m 4:43 / km
ahr:143 max:163 shoes: Saucony Triumph

long warm-up checking the first and last part of the course which turned out be very fortunate.

Trail running race 36:52 [5] 10.1 km (3:39 / km) +297m 3:11 / km
shoes: Asics Piranha

Third race in the trail-tour this time up in Sundsvall and the third victory! But a very hard battle on a tough course today. Easy first km before the big climb started. The hardest competitor Svanebo pushed hard in the uphill and I could barely follow. Follow to the top but started to loose contact on the downhills on small technical trails. Probably some advantage for him here on his home grounds. Couldn't closed the gap when going uphill again instead continuously lost some, but kept an ok pace and had him sight most of the time. With 2.5km to go the big downhill started, was probably at least 10s after here and had lost sight on the small trails. But last part wasn't as technical and I knew I should be faster here so went all in and did a really crazy downhill, caught and passed him with 1 km to go and manged to keep the pace and he had no chance to follow. Victory by 12 s, nice. Two last km on 2:48 and 2:53, quite a lot downhill but still.

Running 9:11 [1] 1.56 km (5:53 / km) +2m 5:51 / km
shoes: Saucony Triumph

Tuesday Aug 7, 2012 #

6 PM

Running 37:54 8.83 km (4:18 / km) +56m 4:10 / km
ahr:148 max:185 shoes: Saucony Triumph

Monday Aug 6, 2012 #

5 PM

Running 37:09 7.43 km (5:00 / km) +42m 4:52 / km
ahr:149 max:169 shoes: Asics DS Trainer

Easy run back in Uppsala. Ten short hills at Sten Sture to get some blood through my sore quads. Felt a little better at the end.

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