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Training Log Archive: loefaas

In the 7 days ending Aug 26, 2012:

activity	#	time	miles		km		+m
Running	9	3:34:40	27.19	(7:54)	43.76	(4:54)	230
Orienteering	3	1:08:54	10.39	(6:38)	16.73	(4:07)	63
Intervals	1	22:03	2.55	(8:39)	4.11	(5:22)	2
Total	9	5:05:37	40.13	(7:37)	64.59	(4:44)	295

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Sunday Aug 26, 2012 #

11 AM

Running warm up/down 18:23 [1] 2.83 km (6:30 / km) +17m 6:18 / km
shoes: Asics Piranha

Orienteering race 16:31 [5] 4.58 km (3:36 / km) +2m 3:36 / km
shoes: Asics Piranha

Running warm up/down 3:41 [1] 0.64 km (5:43 / km) +4m 5:33 / km
shoes: Asics Piranha

Saturday Aug 25, 2012 #

10 AM

Running 21:57 4.6 km (4:46 / km) +2m 4:46 / km
ahr:135 max:146 shoes: Saucony Triumph

4 PM

Running warm up/down 22:36 [1] 4.27 km (5:18 / km) +5m 5:16 / km
shoes: Asics Piranha

Orienteering race 15:32 [5] 4.27 km (3:38 / km) +14m 3:35 / km
shoes: Asics Piranha

Running warm up/down 14:17 [1] 2.27 km (6:18 / km) +12m 6:08 / km
shoes: Saucony Triumph

Friday Aug 24, 2012 #

Running race 31:12 [5] 10.0 km (3:07 / km)
shoes: Asics Piranha

First race in the combined Swedish Champs weekend. 10k at the olympia stadium in Stockholm. Perfect conditions with about 15 degrees, no wind, rain some hour before the race and really good field.

Had a plan, for once I was not going to open too hard. The big crowd took it quite easy in the start, first lap about 73s. Started to go faster but not superfast, and I stayed in the end of the big group that started to split up soon. Only one clock at the finish so don't know the time for the first km. Past 2km in 6:05 which was some seconds faster compared to my plan. Here we were just a group of 4 people. From 2.5km I was all alone the rest of the race. But managed to keep my 75-76s laps. Passed 5km in something like 15:35-15:40. With 2km to go the fastest started to lap me, which helped to increase the pace somewhat. Nice with 1200m to the guys finishing just under 30 passed and I could follow for little more than one lap, so much easier.
Last 800m in about 2:20.. And finished with a new PB of 31.12. With some help during the race a sub31 probably would have been possible. It will come..

Best of all I managed to keep the pace, and even go a little faster the second half of the race which have been my biggest problem on the races so far this year, to fast in the beginning and really bad second half..

And best of all, I managed a 10k on the track without a mental breakdown..

7 PM

Running warm up/down 14:01 [2] 2.82 km (4:58 / km) +12m 4:52 / km
shoes: Saucony Triumph

9 PM

Running warm up/down 10:54 [1] 1.62 km (6:43 / km) +26m 6:13 / km
shoes: Saucony Triumph

Thursday Aug 23, 2012 #

11 AM

Running 37:19 7.62 km (4:54 / km) +85m 4:38 / km
ahr:143 max:166 shoes: Saucony Triumph

easy run, tough weekend coming up. Meet up Oscar and Petros at Sten sture and run a bit with them

Tuesday Aug 21, 2012 #

8 AM

Running warm up/down 8:31 [1] 1.83 km (4:40 / km) +3m 4:37 / km
shoes: Saucony Fastswitch

Intervals 22:03 4.11 km (5:22 / km) +2m 5:22 / km
shoes: Saucony Fastswitch

Easy session at the track. Had not planned to anything in the morning but Oscar and Petros were going there so joined them. They were doing 5*400m, I paced them for 70s, then continued 400m more. So did 3*800, 2*400m and also one 200m at the end.

Not so good times, I am blaming the early morning.
2:24
2:22
2:20
75s
61s
30s

Running warm up/down 6:24 [1] 1.24 km (5:10 / km) +22m 4:45 / km
shoes: Saucony Fastswitch

6 PM

Running warm up/down 6:03 [1] 0.9 km (6:42 / km) +15m 6:11 / km
ahr:127 max:137 shoes: Saucony Fastswitch

Orienteering intervals 36:51 7.88 km (4:41 / km) +47m 4:33 / km
ahr:160 max:179 shoes: Saucony Fastswitch

Sprint training on the new map for the Sprint-SM quali 2014. Really nice area will be a fun quali later.

5 longer intervals, the first 4 gaffeld, so we run in groups. Running with Oskar, Albin, Niklas and Thierry.

Good pace and much better feeling compared to the morning session. Couldn't really keep up to Thierry but not so far behind.

Running warm up/down 19:22 [1] 3.12 km (6:13 / km) +27m 5:57 / km
ahr:119 max:150 shoes: Saucony Fastswitch

Monday Aug 20, 2012 #

Note
(rest day)

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