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Training Log Archive: loefaas

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Running8 6:17:09 53.08(7:06) 85.42(4:25) 686
  Strength & plyometrics1 40:50 0.16(4:09:52) 0.26(2:35:16)
  Intervals1 24:40 3.21(7:41) 5.17(4:46) 158
  Total8 7:22:39 56.45(7:50) 90.85(4:52) 844
  [1-5]8 7:21:23

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MoTuWeThFrSaSu

Sunday Mar 17, 2013 #

Note
(rest day)

Still not recovered, and some strange feeling in the throat.

Saturday Mar 16, 2013 #

12 PM

Running 1:06:17 intensity: (57:03 @1) + (8:05 @2) + (1:09 @3) 13.85 km (4:47 / km) +112m 4:36 / km
ahr:134 max:163 shoes: Brooks Launch

Still very tired so just followed Elin as pacer on her run.

Friday Mar 15, 2013 #

Note
(rest day)

Completely out of energy today. Guess started off a little too hard after the halfmarathon.

Thursday Mar 14, 2013 #

11 AM

Running 41:26 intensity: (13 @0) + (3:02 @1) + (33:01 @2) + (4:28 @3) + (42 @4) 10.0 km (4:09 / km) +75m 4:00 / km
ahr:148 max:174 shoes: Brooks Launch

5 PM

Running warm up/down 8:04 intensity: (14 @0) + (5:00 @1) + (2:45 @2) + (5 @3) 1.69 km (4:47 / km) +42m 4:15 / km
ahr:138 max:159 shoes: NB 905(II)

Intervals hills 24:40 intensity: (3 @0) + (13:26 @1) + (4:09 @2) + (6:15 @3) + (47 @4) 5.17 km (4:46 / km) +158m 4:08 / km
ahr:140 max:170 shoes: NB 905(II)

Hill session with Jonatan and Anders G, quite tired before so took it easy and cut it short after 5 hills.

Running warm up/down 9:13 intensity: (9:11 @1) + (2 @2) 1.97 km (4:40 / km) +2m 4:39 / km
ahr:133 max:150 shoes: NB 905(II)

Wednesday Mar 13, 2013 #

11 AM

Running 43:51 intensity: (22 @0) + (27:56 @1) + (8:59 @2) + (3:29 @3) + (2:06 @4) + (59 @5) 9.99 km (4:23 / km) +77m 4:13 / km
ahr:144 max:189 shoes: Brooks Launch

6 PM

Running 42:29 intensity: (8 @0) + (7:55 @1) + (31:15 @2) + (3:11 @3) 9.99 km (4:15 / km) +89m 4:04 / km
ahr:147 max:166 shoes: Asics DS Trainer

Tuesday Mar 12, 2013 #

11 AM

Running 42:02 intensity: (16 @0) + (1:08 @1) + (35:07 @2) + (4:58 @3) + (33 @4) 10.0 km (4:12 / km) +81m 4:02 / km
ahr:149 max:172 shoes: Brooks Launch

6 PM

Running 1:22:45 intensity: (7:52 @1) + (1:14:53 @2) 20.0 km (4:08 / km) +143m 4:00 / km
ahr:148 max:155 shoes: Asics DS Trainer

Nice longer run with Cat from the clubhouse, not me that pushed the pace today. :-) Alone the 2nd half.

Monday Mar 11, 2013 #

5 PM

Running 19:38 [1] 3.93 km (4:59 / km) +51m 4:41 / km
shoes: Brooks Launch

Strength & plyometrics 40:50 [2] 0.26 km (2:35:16 / km)
shoes: Asics DS Racer

Running 21:24 [1] 3.99 km (5:22 / km) +14m 5:17 / km
shoes: Brooks Launch

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