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Training Log Archive: loefaas

In the 7 days ending Jun 30, 2013:

activity # timemileskm+m
  Running10 6:46:10 57.42(7:04) 92.4(4:24) 903
  Intervals1 12:30 1.24(10:04) 2.0(6:15)
  Total10 6:58:40 58.66(7:08) 94.4(4:26) 903
  [1-5]10 6:56:19

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MoTuWeThFrSaSu

Sunday Jun 30, 2013 #

10 AM

Running warm up/down 7:53 intensity: (8 @0) + (4:41 @1) + (2:55 @2) + (9 @3) 1.59 km (4:57 / km) +1m 4:56 / km
ahr:141 max:160

Running race 1:29:50 intensity: (8 @0) + (11 @1) + (12 @2) + (47:13 @3) + (41:42 @4) + (24 @5) 20.4 km (4:24 / km) +338m 4:04 / km
ahr:169 max:181 shoes: X-talon 212

Back to Globen and stockholm trail, this year the 21km course. Mainly because I wanted to challenge my competitor Svanebo from last year's trail tour. This became a really tough weekend, probably would have been better off with the 10k..

Yesterday, after the track session continued with the wedding of Janne and Linnea. Beautiful day and a great party in the night (which ended a little to late if you're competing the day after).

Also if you're going to compete in trail-running (this course is super-tough) it is necessary with a lot of hill training and running on trails/rough terrain, something I have really skimped this spring.
Felt already in the first hill that this was going to be a tough day, followed Svanebo until about 5km where I more or less hit the wall. More or less survival the rest of the run, and looking at the HR I was barely over distance-HR.. Some other guys also passed me, was on a 6th place at the top on the ski-hill on the way home but managed to dig up some powers and finish strong passing two people in the last km (or was it just that we came out on roads and hard even surface again?).

Over 5min after Svanebo today...
12 PM

Running warm up/down 10:09 intensity: (16 @0) + (9:26 @1) + (27 @2) 1.57 km (6:27 / km) +28m 5:56 / km
ahr:132 max:145 shoes: Adidas Energy Boost

Saturday Jun 29, 2013 #

9 AM

Running warm up/down 11:55 intensity: (15 @0) + (8:10 @1) + (3:30 @2) 2.42 km (4:55 / km) +4m 4:53 / km
ahr:141 max:152 shoes: Saucony Triumph (II)

Running tempo 16:05 intensity: (13 @1) + (1:09 @2) + (2:45 @3) + (8:05 @4) + (3:53 @5) 4.86 km (3:19 / km) +2m 3:18 / km
ahr:173 max:185 shoes: Asics Piranha

Hard work as pacer today. Started with 1700m for Albin in 2:59 pace, 100m easy jog before a 75s lap for Alexander another short rest before pacing Albin on his last lap for the 3000m. Short rest again before pacing the last 2k for Alex on his 5000m.

Running tempo 11:00 intensity: (17 @1) + (37 @2) + (10:06 @3) 3.13 km (3:31 / km) +2m 3:31 / km
ahr:164 max:168 shoes: Asics Piranha

About 10min rest before next heat where I was pacing Oscar for a 3k, not as bloody pace in this one.

Running warm up/down 4:31 intensity: (10 @0) + (4:09 @1) + (12 @2) 0.95 km (4:45 / km)
ahr:136 max:144 shoes: Saucony Triumph (II)

Friday Jun 28, 2013 #

11 AM

Running 41:30 intensity: (15 @0) + (5:55 @1) + (17:54 @2) + (16:38 @3) + (48 @4) 7.68 km (5:24 / km) +233m 4:41 / km
ahr:155 max:172 shoes: Saucony Triumph (II)

Time to build some strength again, one lap on the mighty backbana in about 27.5min..

Thursday Jun 27, 2013 #

11 AM

Running 21:04 intensity: (17 @0) + (4:43 @1) + (16:04 @2) 4.49 km (4:42 / km) +69m 4:22 / km
ahr:145 max:153 shoes: Saucony Triumph (II)

8 PM

Running warm up/down 21:11 [2] 4.21 km (5:02 / km) +15m 4:57 / km
shoes: Adidas Energy Boost

Running race 15:35 [5] 5.0 km (3:07 / km)
shoes: Asics Turbo Ghost II

5k race at sollentuna GP in stockholm. Really good people running and perfect conditions. But as the last couple of weeks training have indicated the shape is pretty bad right now. Stayed with the group for the first km which was passed in 2:50, way too fast for me today. A solo race from there and mainly thought about when I was going to quit... Passed 2k in 6:00, and kept about 3:10min/k the rest of the race. Not what I hoped for but maybe wasn't som much else to expect.

Wednesday Jun 26, 2013 #

4 PM

Running 41:33 intensity: (14 @0) + (2:31 @1) + (37:03 @2) + (1:45 @3) 9.97 km (4:10 / km) +77m 4:01 / km
ahr:153 max:164 shoes: Saucony Triumph (II)

Tuesday Jun 25, 2013 #

11 AM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony Triumph (II)

Intervals 12:30 intensity: (10:00 @1) + (1:00 @4) + (1:30 @5) 2.0 km (6:15 / km)
shoes: Saucony Triumph (II)

Went with Oscar to the track for some shorter stuff to get some speed before thursday.

Forgot my watch but we did 5*200m with 2min rest, average just below 30s.
5 PM

Running 52:12 intensity: (21 @0) + (5:13 @1) + (46:38 @2) 12.16 km (4:18 / km) +58m 4:12 / km
ahr:149 max:157 shoes: Adidas Energy Boost

Afternoon slow hittaut checkpoint hunt.

Monday Jun 24, 2013 #

11 AM

Running 41:42 intensity: (17 @0) + (2:40 @1) + (37:28 @2) + (1:17 @3) 9.97 km (4:11 / km) +76m 4:02 / km
ahr:153 max:165 shoes: Adidas Energy Boost

Another day with heavy feeling and no energy in the afternoon so only one lazy session.

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