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Training Log Archive: loefaas

In the 7 days ending Jul 14, 2013:

activity # timemileskm+m
  Running6 6:06:25 54.97(6:40) 88.47(4:09) 589
  Intervals2 1:17:47 10.38(7:30) 16.7(4:39) 1
  Total6 7:24:12 65.35(6:48) 105.17(4:13) 590
  [1-5]6 7:21:22

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MoTuWeThFrSaSu

Sunday Jul 14, 2013 #

12 PM

Running 1:46:37 intensity: (21 @0) + (5:18 @1) + (1:30:41 @2) + (10:17 @3) 26.1 km (4:05 / km) +311m 3:51 / km
ahr:153 max:165 shoes: Adidas Energy Boost

Lovely run on winding gravel roads from my parents.

Saturday Jul 13, 2013 #

11 AM

Running tempo 1:16:22 intensity: (17 @0) + (3:03 @1) + (5:40 @2) + (20:34 @3) + (46:48 @4) 20.09 km (3:48 / km) +70m 3:44 / km
ahr:169 max:179 shoes: Brooks Launch

Longer tempo-run on roads, timed it well with the hottest day of the summer. Really tough one, nice to have Elin on rollerski helping with the pace.

Friday Jul 12, 2013 #

Note
(rest day)

Foot to sore today to be doing anything useful..

Thursday Jul 11, 2013 #

5 PM

Running warm up/down 18:16 intensity: (27 @0) + (9:44 @1) + (8:05 @2) 4.16 km (4:23 / km) +28m 4:15 / km
ahr:140 max:153 shoes: Adidas Energy Boost

Intervals 30:00 intensity: (6 @0) + (9:04 @1) + (6:35 @2) + (8:16 @3) + (5:59 @4) 5.23 km (5:44 / km)
ahr:154 max:175 shoes: Asics Turbo Ghost II

Another workout at the track with Grahl. Today a more speedy one. 10*400m with start every 3min (~1:55 rest). Not fully recovered since Tuesday so nice with company to keep the pace up. Still hard to get up in HR and not perfect flow in the running.
Nice to run in spikes, but they are destroying my right foot even more. Probably need to stay in heavier shoes with more heel-to-toe drop to save the heel.

63.8s
63.1s
65.1s
64.7s
65.3s
64.5s
65.8s
64.3s
63.7s
62.7s

Running warm up/down 5:24 [1] 0.99 km (5:27 / km)
ahr:136 max:141 shoes: Adidas Energy Boost

Wednesday Jul 10, 2013 #

5 PM

Running 1:29:55 intensity: (40 @0) + (15:13 @1) + (1:14:02 @2) 21.12 km (4:15 / km) +154m 4:06 / km
ahr:147 max:156 shoes: Adidas Energy Boost

Easy run with legs destroyed from yesterday. Some hittaut-checkpoints.

Tuesday Jul 9, 2013 #

3 PM

Running warm up/down 11:25 intensity: (19 @0) + (6:18 @1) + (4:48 @2) 2.64 km (4:19 / km) +2m 4:18 / km
ahr:141 max:150 shoes: Adidas Energy Boost

Intervals 47:47 intensity: (11:30 @1) + (3:38 @2) + (4:58 @3) + (26:10 @4) + (1:31 @5) 11.47 km (4:10 / km) +1m 4:10 / km
ahr:162 max:181 shoes: Asics Hyperspeed

Nice session at the track with Grahl. Timed it perfect with the hottest part of the day around 25-30 degrees. First plan was 2*(3k-2k-1k) but we did a small modification and did 3k-2*2k-3*1k instead, all with 3min rest.

Not so good flow today and felt the heat already on the first one. Had hoped to keep around 9:20 on the 3k, 6:10 on the 2k and sub-3 on the 1k. But a little too hot and tired legs from the weekend for that, still a very good session with quite som km in good pace.

9:30
6:19
6:24
3:03
3:01
2:57

Running warm up/down 9:57 intensity: (2:51 @1) + (7:06 @2) 2.03 km (4:54 / km)
ahr:143 max:148 shoes: Adidas Energy Boost

Monday Jul 8, 2013 #

3 PM

Running 48:29 intensity: (40 @0) + (22:44 @1) + (25:05 @2) * 11.34 km (4:17 / km) +24m 4:14 / km
ahr:142 max:152 shoes: Adidas Energy Boost

Tired today after quite hard training in the weekend and long travel home yesterday. Dragged me out for a easy hittaut-checkpoint run, but by coincidence I run into Grahl after just 3k and he followed for rest of the run and pushed the pace.

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