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Training Log Archive: loefaas

In the 7 days ending Jul 21, 2013:

activity # timemileskm+m
  Running12 12:57:46 113.95(6:50) 183.38(4:14) 1072
  Intervals2 1:13:00 11.31(6:27) 18.2(4:01)
  Total12 14:10:46 125.26(6:48) 201.58(4:13) 1072
  [1-5]12 14:05:24

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MoTuWeThFrSaSu

Sunday Jul 21, 2013 #

10 AM

Running 2:20:19 intensity: (11:27 @1) + (2:08:47 @2) + (5 @3) 34.03 km (4:07 / km) +179m 4:01 / km
ahr:151 max:161 shoes: Adidas Energy Boost

Nice long run listening to the first stage of oringen. Not as warm today but very windy instead. Good end to a really good training week.

Saturday Jul 20, 2013 #

11 AM

Running 1:17:56 intensity: (20 @0) + (5:22 @1) + (30:06 @2) + (42:03 @3) + (5 @4) 20.36 km (3:50 / km) +120m 3:43 / km
ahr:158 max:176 shoes: Brooks Launch

Longer tempo, 20k incl 3km warm up/down. Felt surprisingly good.
6 PM

Running 45:31 intensity: (25 @0) + (20:58 @1) + (24:08 @2) 10.47 km (4:21 / km) +57m 4:14 / km
ahr:142 max:155 shoes: Adidas Energy Boost

Joined and paced Elin on her threshold run.

Friday Jul 19, 2013 #

2 PM

Running 1:37:37 intensity: (24 @0) + (54:39 @1) + (42:34 @2) 21.46 km (4:33 / km) +195m 4:21 / km
ahr:142 max:157 shoes: Adidas Energy Boost

Went for some forest-hittaut in Stenhagen to get some variation.

Thursday Jul 18, 2013 #

9 AM

Running 43:40 intensity: (29 @0) + (8:39 @1) + (34:32 @2) 10.34 km (4:14 / km) +107m 4:01 / km
ahr:147 max:159 shoes: Adidas Energy Boost

1 PM

Running warm up/down 13:16 intensity: (32 @0) + (12:30 @1) + (14 @2) 2.89 km (4:35 / km) +30m 4:22 / km
ahr:134 max:144 shoes: Saucony Triumph (III)

Intervals 25:00 intensity: (46 @1) + (10:58 @2) + (9:09 @3) + (3:53 @4) + (14 @5) 6.03 km (4:09 / km)
ahr:160 max:186 shoes: Asics Piranha

Another track session with Grahl and Jonatan. Today it was 15*200m with 200m jog rest. Not especially fast today but at least consistent aroun 30.5s. The milage this weeks starts to make real damage now..

Running warm up/down 25:28 intensity: (9:38 @1) + (15:50 @2) 5.47 km (4:39 / km) +39m 4:30 / km
ahr:143 max:150 shoes: Saucony Triumph (III)

Wednesday Jul 17, 2013 #

11 AM

Running 1:01:59 intensity: (21 @0) + (10:11 @1) + (51:27 @2) 14.59 km (4:15 / km) +18m 4:13 / km
ahr:148 max:156 shoes: Saucony Triumph (III)

tired day after yesterday's tough session.
6 PM

Running 50:23 intensity: (34 @0) + (8:43 @1) + (41:06 @2) 11.84 km (4:15 / km) +72m 4:08 / km
ahr:146 max:155 shoes: Adidas Energy Boost

Tuesday Jul 16, 2013 #

11 AM

Running 1:03:28 intensity: (43 @0) + (10:22 @1) + (52:23 @2) 15.14 km (4:12 / km) +115m 4:02 / km
ahr:146 max:158 shoes: Adidas Energy Boost

5 PM

Running warm up/down 16:32 intensity: (25 @0) + (9:06 @1) + (7:01 @2) 3.57 km (4:38 / km) +31m 4:27 / km
ahr:141 max:152 shoes: Adidas Energy Boost

Intervals 48:00 intensity: (14 @0) + (9:02 @1) + (5:28 @2) + (9:30 @3) + (23:46 @4) 12.18 km (3:57 / km)
ahr:161 max:178 shoes: Asics Hyperspeed

Another great session at the track with Grahl. On today's schedule was 7-6-5-4-3-2-1 counted in laps so 2.8k-2.4k-2k-1.6k-1.2k-800m-400m all with 2min rest. The aim was to start at 76s per lap and increase the pace 1s/lap per interval.

Grahl was right on schedule (and a little faster in the end), I could follow for the first two, started to get tougher on the 2k where I lost some on the last lap. On the mile I did a short break in the middle to not die completely. Could follow ok from there to the finish. Good day!

8:53 (76s/lap)
7:32 (75s/lap)
6:18 (75.5s/lap)
2:32+1:13
3:44 (74.5s/lap)
2:21
64.7s

Running warm up/down 11:19 intensity: (15 @0) + (11:04 @1) 2.18 km (5:12 / km)
ahr:135 max:141 shoes: Adidas Energy Boost

Monday Jul 15, 2013 #

11 AM

Running 1:01:41 intensity: (20 @0) + (4:34 @1) + (56:47 @2) 15.0 km (4:07 / km) +84m 4:00 / km
ahr:149 max:157 shoes: Adidas Energy Boost

5 PM

Running 1:08:37 intensity: (20 @0) + (13:54 @1) + (54:23 @2) 16.06 km (4:16 / km) +25m 4:14 / km
ahr:144 max:156 shoes: Saucony Triumph (II)

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