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Training Log Archive: loefaas

In the 7 days ending Jan 27, 2013:

activity # timemileskm+m
  Skiing5 10:36:49 90.89(7:00) 146.28(4:21) 1641
  Running5 2:56:20 23.51(7:30) 37.83(4:40) 284
  Steady State1 1:00:01 10.07(5:58) 16.2(3:42) 1
  Strength & plyometrics1 42:41 0.12(5:54:05) 0.19(3:40:01)
  Intervals1 38:31 6.96(5:32) 11.2(3:26) 1
  Total10 15:54:22 131.55(7:15) 211.7(4:30) 1927
  [1-5]10 15:52:18

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MoTuWeThFrSaSu

Sunday Jan 27, 2013 #

9 AM

Skiing 1:27:05 intensity: (57:50 @1) + (28:00 @2) + (1:15 @3) 20.49 km (4:15 / km) +286m 3:58 / km
ahr:126 max:160

Last day at ski-camp. Today on the tougher elite-tracks to get some variation. Good end to a great camp!

Saturday Jan 26, 2013 #

8 AM

Skiing 3:17:07 intensity: (2:11:12 @1) + (1:05:40 @2) + (15 @3) 45.18 km (4:22 / km) +432m 4:10 / km
ahr:139 max:159

2nd day of Linné skicamp in Orsa. Nice long one together with Elin, a litte fresh snow during the night/morning made the tracks a little slower, but otherwise really nice conditions with much better temperature today.
3 PM

Skiing 2:00:04 intensity: (1:51:14 @1) + (8:50 @2) 25.62 km (4:41 / km) +344m 4:23 / km
ahr:128 max:149

Another longish ski this time together with a quite tired Elin. Nice any easy just to get the hours. A little dark since we went without lights.

Friday Jan 25, 2013 #

9 AM

Skiing 2:17:41 intensity: (56:29 @1) + (1:20:04 @2) + (1:08 @3) 32.77 km (4:12 / km) +316m 4:00 / km
ahr:111 max:164

First day at Linné skicamp in Orsa. Nice conditions but really cold something like -17 to -20 degrees. Even colder in some depressions. Together with Elin, Josef and Hakis.
3 PM

Skiing 1:34:52 intensity: (1:13:14 @1) + (21:38 @2) 22.21 km (4:16 / km) +263m 4:02 / km
ahr:137 max:155

Thursday Jan 24, 2013 #

2 PM

Running warm up/down 5:06 intensity: (2:37 @1) + (2:29 @2) 1.13 km (4:32 / km) +2m 4:29 / km
ahr:136 max:158 shoes: Asics DS Trainer

Intervals 38:31 intensity: (11 @0) + (4:16 @1) + (8:27 @2) + (10:06 @3) + (12:46 @4) + (2:45 @5) 11.2 km (3:26 / km) +1m 3:26 / km
ahr:160 max:180 shoes: Asics Hyperspeed

-17 outside so back to the treadmill. Nice session today with 4*2km, 6:30/6:20/6:10/6:00, 2min jog rest at 4:30 pace.

Running warm up/down 6:14 intensity: (5:48 @1) + (26 @2) 1.24 km (5:01 / km)
ahr:140 max:156 shoes: Asics DS Trainer

Wednesday Jan 23, 2013 #

11 AM

Running 47:28 intensity: (1:53 @0) + (5:53 @1) + (33:36 @2) + (5:16 @3) + (50 @4) 10.0 km (4:45 / km) +79m 4:34 / km
ahr:161 max:197 shoes: Asics DS Trainer

5 PM

Running warm up/down 5:17 [1] 1.09 km (4:52 / km) +2m 4:49 / km
ahr:130 max:146 shoes: NB 905(II)

Steady State 1:00:01 intensity: (4:03 @1) + (31:53 @2) + (24:05 @3) 16.2 km (3:42 / km) +1m 3:42 / km
ahr:154 max:168 shoes: Asics Hyperspeed

Freezing cold outside so back in the gym instead. Way too hot inside there but still better. A light-tröskel on the treadmill today to see if I was recovered from the cold. Similar as last week but not as fast in the end. 1h with increasing speed every 10min. 4:00-3:50-3:40-3:35-3:30-3:25. HR shows no sign of infection anymore, nice.

Running warm up/down 6:25 intensity: (5:45 @1) + (34 @2) + (6 @3) 1.26 km (5:05 / km)
ahr:140 max:164 shoes: NB 905(II)

Tuesday Jan 22, 2013 #

6 PM

Running 1:04:41 intensity: (1:33 @1) + (57:29 @2) + (5:36 @3) + (3 @4) 14.86 km (4:21 / km) +124m 4:11 / km
ahr:153 max:172 shoes: Asics DS Trainer

easy run from home to kg

Monday Jan 21, 2013 #

5 PM

Running warm up/down 18:59 intensity: (3:29 @1) + (13:31 @2) + (1:24 @4) + (35 @5) 4.17 km (4:33 / km) +50m 4:18 / km
ahr:154 max:197 shoes: Asics DS Trainer

Strength & plyometrics 42:41 intensity: (16:44 @1) + (19:56 @2) + (5:04 @3) + (18 @4) + (39 @5) 0.19 km (3:40:01 / km)
ahr:146 max:188

Rockgympa, took it a little easier on the tough exercises since the body is still not fully recovered.

Running warm up/down 22:10 [1] 4.08 km (5:26 / km) +27m 5:15 / km
ahr:133 max:140 shoes: Asics DS Trainer

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