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Training Log Archive: loefaas

In the 7 days ending Mar 10, 2013:

activity # timemileskm+m
  Running7 4:14:28 38.73(6:34) 62.32(4:05) 120
  Intervals1 37:08 6.45(5:45) 10.39(3:35) 4
  Total7 4:51:36 45.18(6:27) 72.71(4:01) 124
  [1-5]7 4:51:28

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MoTuWeThFrSaSu

Sunday Mar 10, 2013 #

8 AM

Running 17:52 [1] 3.98 km (4:29 / km) +4m 4:28 / km
shoes: Saucony Triumph (II)

1 PM

Running warm up/down 14:28 [1] 2.95 km (4:55 / km) +13m 4:48 / km
shoes: Saucony Triumph (II)

Running race 1:08:55 [5] 21.1 km (3:16 / km) +27m 3:15 / km
shoes: Asics Hyperspeed

C • Very nice! 3

Saturday Mar 9, 2013 #

1 PM

Running 47:56 intensity: (12:17 @1) + (30:00 @2) + (5:39 @3) 10.27 km (4:40 / km) +11m 4:39 / km
ahr:146 max:168 shoes: Saucony Triumph (II)

Easy run around the streets of den haag, checking som parts of the course and picking up the number bib for tomorrow.

Friday Mar 8, 2013 #

Note
(rest day)

Another travel day. 6h train Bremen-Den Haag

Thursday Mar 7, 2013 #

2 PM

Running 22:47 intensity: (6:33 @1) + (16:14 @2) 5.2 km (4:23 / km) +31m 4:15 / km
ahr:142 max:151 shoes: Saucony Triumph (II)

Even more packed schedule today but managed a short run just after lunch.

Wednesday Mar 6, 2013 #

5 PM

Running warm up/down 9:56 intensity: (4:28 @1) + (5:00 @2) + (28 @3) 2.35 km (4:13 / km) +6m 4:10 / km
ahr:141 max:165 shoes: Asics Hyperspeed

Intervals 37:08 intensity: (8 @0) + (2:51 @1) + (1:06 @2) + (2:08 @3) + (30:36 @4) + (19 @5) 10.39 km (3:35 / km) +4m 3:34 / km
ahr:170 max:202 shoes: Asics Hyperspeed

Full day but managed to get the last hard training before loop den hague in. 2*~5km in Burger park trying to hold close to competition pace. Not a super feeling but nice to run outside in short and short sleeves again (but it seems that will be really bad weather on the race).

Nice hard packed gravel roads in the park.

Running warm up/down 10:51 intensity: (2:39 @1) + (8:12 @2) 2.44 km (4:27 / km) +14m 4:19 / km
ahr:146 max:151 shoes: Asics Hyperspeed

Tuesday Mar 5, 2013 #

6 AM

Running 19:05 intensity: (9:22 @1) + (9:43 @2) 4.34 km (4:24 / km) +13m 4:20 / km
ahr:165 max:193 shoes: Saucony Triumph (II)

Easy morning jog, so nice to get away from the snow and ice.
4 PM

Running 42:38 intensity: (22:10 @1) + (20:28 @2) 9.7 km (4:24 / km) +1m 4:24 / km
ahr:121 max:151 shoes: Saucony Triumph (II)

Afternoon run up to Burger park. Really nice with around 10degrees and sun. Supernice park to run in.

Monday Mar 4, 2013 #

Note
(rest day)

Travel day to Bremen for work conference.

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