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Training Log Archive: loefaas

In the 7 days ending Mar 31, 2013:

activity # timemileskm+m
  Running8 6:38:24 55.61(7:10) 89.49(4:27) 959
  Intervals2 1:20:03 12.2(6:34) 19.63(4:05) 118
  Strength & plyometrics1 43:20 0.11(6:50:13) 0.17(4:14:54)
  Total8 8:41:47 67.91(7:41) 109.29(4:46) 1077
  [1-5]8 8:40:08

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MoTuWeThFrSaSu

Sunday Mar 31, 2013 #

Event: Easter Roller Coaster 5K
 
12 AM

Running warm up/down 10:09 intensity: (7:08 @1) + (2:55 @2) + (6 @3) 2.17 km (4:40 / km)
ahr:132 max:159

Intervals 40:03 intensity: (8:58 @1) + (15:02 @2) + (14:45 @3) + (1:18 @4) 9.76 km (4:06 / km) +81m 3:56 / km
ahr:152 max:170 shoes: Adidas Energy Boost

Running warm up/down 7:09 intensity: (6:08 @1) + (1:01 @2) 1.44 km (4:58 / km) +48m 4:16 / km
ahr:137 max:145

7 AM

Running 41:58 intensity: (8:32 @1) + (31:56 @2) + (1:27 @3) + (3 @4) 9.96 km (4:13 / km) +93m 4:02 / km
ahr:147 max:169 shoes: Asics DS Trainer

Saturday Mar 30, 2013 #

5 PM

Running 1:29:13 intensity: (32:33 @1) + (56:16 @2) + (24 @3) 20.71 km (4:18 / km) +224m 4:05 / km
ahr:142 max:160 shoes: Adidas Energy Boost

Friday Mar 29, 2013 #

5 PM

Running 1:12:22 intensity: (32:53 @1) + (34:24 @2) + (5:05 @3) 16.18 km (4:28 / km) +268m 4:08 / km
ahr:142 max:166 shoes: Asics DS Trainer

First training in SF, first part with Elin (until Golden gate park). Quite stiff from walking around town the whole day. Better feeling under the run, but too much traffic and people getting in and out from the hotel to get a good flow.

Thursday Mar 28, 2013 #

Note
(sick)

20hr travel day and still not fully recovered from the sickness so took it easy.

Wednesday Mar 27, 2013 #

Note
(sick)

Backlash with the sickness. Got worse during the day still nothing severe but lower general condition, so skipped the afternoon session.
8 AM

Running 41:30 intensity: (10 @0) + (2:01 @1) + (39:19 @2) 9.86 km (4:13 / km) +77m 4:03 / km
ahr:148 max:158 shoes: Asics DS Trainer

Easy morning run.

Tuesday Mar 26, 2013 #

11 AM

Running 41:03 intensity: (14 @0) + (1:40 @1) + (35:21 @2) + (3:09 @3) + (34 @4) + (5 @5) 10.01 km (4:06 / km) +81m 3:56 / km
ahr:152 max:180 shoes: Asics DS Trainer

5 PM

Running warm up/down 31:14 intensity: (6 @0) + (14:34 @1) + (16:34 @2) 6.78 km (4:36 / km) +87m 4:20 / km
ahr:142 max:154 shoes: Brooks Launch

Intervals 40:00 intensity: (2 @0) + (4:38 @1) + (6:25 @2) + (14:37 @3) + (14:18 @4) 9.87 km (4:03 / km) +37m 3:59 / km
ahr:161 max:174 shoes: Brooks Launch

Intervals with Linné. 3*(1'-2'-3'-1'-'1) today. Great training today, good pace and good feeling. Realized how good it is with drills before, so nice flow on the first interval after that, next thing is to keep it during the full session.
C • Thanks 5

Running warm up/down 23:33 intensity: (22:52 @1) + (41 @2) 4.54 km (5:12 / km) +16m 5:06 / km
ahr:135 max:150 shoes: Brooks Launch

Monday Mar 25, 2013 #

5 PM

Running warm up/down 19:15 intensity: (19:04 @1) + (11 @2) 3.81 km (5:03 / km) +51m 4:44 / km
ahr:131 max:147 shoes: Asics DS Trainer

Strength & plyometrics 43:20 intensity: (1:07 @0) + (22:51 @1) + (13:10 @2) + (6:07 @3) + (5 @4) 0.17 km (4:14:54 / km)
ahr:138 max:170 shoes: Asics DS Racer

Running warm up/down 20:58 [1] 4.03 km (5:12 / km) +14m 5:07 / km
ahr:131 max:139 shoes: Asics DS Trainer

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