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Training Log Archive: loefaas

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Running4 2:21:04 18.31(7:42) 29.48(4:47) 254
  Intervals1 37:00 6.07(6:05) 9.78(3:47) 46
  Strength & plyometrics1 34:16 0.25(2:15:10) 0.41(1:23:59)
  Total4 3:32:20 24.64(8:37) 39.66(5:21) 300
  [1-5]4 3:31:28

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MoTuWeThFrSaSu

Saturday Oct 20, 2012 #

5 PM

Running 32:41 intensity: (15 @0) + (31:15 @1) + (1:11 @2) 6.64 km (4:56 / km) +54m 4:44 / km
ahr:132 max:153 (sick) (rest day) shoes: Mizuno Elixir

Easy jog with Elin, not feeling so bad. HR quite low.

Friday Oct 19, 2012 #

Note
(sick) (rest day)

still not perfect but nothing severe

Thursday Oct 18, 2012 #

Note
(sick) (rest day)

not feelin 100% in the throat, so took it safe and skipped today's planned session.

Wednesday Oct 17, 2012 #

4 PM

Running 41:52 intensity: (4:33 @1) + (36:24 @2) + (55 @3) 10.01 km (4:11 / km) +89m 4:00 / km
ahr:149 max:164 shoes: Mizuno Elixir

Tuesday Oct 16, 2012 #

6 PM

Running warm up/down 13:23 intensity: (10 @0) + (3:21 @1) + (9:19 @2) + (33 @3) 2.48 km (5:23 / km) +24m 5:08 / km
ahr:146 max:163 shoes: NB 905(II)

Intervals 37:00 intensity: (4 @0) + (24 @1) + (5:48 @2) + (7:02 @3) + (18:55 @4) + (4:47 @5) 9.78 km (3:47 / km) +46m 3:42 / km
ahr:169 max:198 shoes: NB 905(II)

Intervals with Linné. 1-2-3-4-5-4-3-2-1 mins. Nice session and pushed really hard by Lingan, Evan and Mats today. The shape is going in the right direction.

Running warm up/down 9:16 intensity: (8:30 @1) + (46 @2) 1.44 km (6:26 / km) +3m 6:22 / km
ahr:136 max:146 shoes: NB 905(II)

Monday Oct 15, 2012 #

5 PM

Running 21:44 intensity: (23 @0) + (11:13 @1) + (9:42 @2) + (26 @3) 4.49 km (4:50 / km) +60m 4:32 / km
ahr:142 max:165 shoes: Saucony Triumph (II)

Strength & plyometrics 34:16 intensity: (17:23 @1) + (10:07 @2) + (6:46 @3) 0.41 km (1:23:59 / km)
ahr:138 max:165 shoes: Asics DS Racer

Running 22:08 intensity: (14:39 @1) + (4:34 @2) + (2:02 @3) + (36 @4) + (17 @5) 4.41 km (5:01 / km) +24m 4:53 / km
ahr:143 max:196 shoes: Saucony Triumph (II)

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