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Training Log Archive: loefaas

In the 7 days ending Aug 25, 2013:

activity # timemileskm+m
  Running9 5:54:40 52.56(6:45) 84.59(4:12) 620
  Orienteering1 48:06 5.26(9:09) 8.47(5:41) 101
  Total9 6:42:46 57.82(6:58) 93.06(4:20) 721
  [1-5]9 6:34:02

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MoTuWeThFrSaSu

Sunday Aug 25, 2013 #

5 PM

Running 1:04:30 intensity: (22 @0) + (11:29 @1) + (50:02 @2) + (2:35 @3) + (2 @4) 14.8 km (4:21 / km) +93m 4:13 / km
ahr:147 max:170 shoes: Saucony Triumph (III)

Easy run, with some short and shorter (3+3) hill reps at Sten sture.

Saturday Aug 24, 2013 #

10 AM

Running warm up/down 13:23 intensity: (1:30 @0) + (6:59 @1) + (4:54 @2) 2.76 km (4:51 / km) +28m 4:37 / km
ahr:135 max:158 shoes: Saucony Triumph (III)

Running race 51:36 intensity: (6 @0) + (13 @1) + (12 @2) + (4:28 @3) + (46:37 @4) 14.95 km (3:27 / km) +128m 3:19 / km
ahr:173 max:179 shoes: X-talon 212

Called into Vasastafetten in the last moment. Running-relay on the vasaloppet-track from Sälen to Mora. Was recruited to one of the top-team and was supposed to do an easy leg in the end, but the day before the guy doing the longest and toughest leg was out with a foot-injury. No one else wanted to take it so I got the leg from Evertsberg to Oxberg, 15km in partly very rough terrain.
Not at all trained to run fast on small, stony trails and in marshes and soft ground. Went pretty ok anyway, went out in the lead but about halfway Wille just swooshed pass me in a stony downhill. Could close the gap to him on the following bit on gravel roads, but as soon as it become trails again I had to let him go. Lost a total of 2.5min on the stage, but still was 4th on the leg (40s) after the 2nd time..

Our team won the relay so that was nice.
C • Fun :) 1
11 AM

Running warm up/down 6:25 intensity: (3:11 @0) + (3:14 @1) 0.73 km (8:50 / km)
ahr:112 max:136 shoes: X-talon 212

Friday Aug 23, 2013 #

5 PM

Running 25:54 intensity: (46 @0) + (19:41 @1) + (5:27 @2) 5.23 km (4:57 / km) +67m 4:39 / km
ahr:136 max:153 shoes: Saucony Triumph (III)

Thursday Aug 22, 2013 #

6 PM

Running warm up/down 17:44 intensity: (19 @0) + (9:38 @1) + (7:47 @2) 3.96 km (4:29 / km) +41m 4:16 / km
ahr:140 max:150 shoes: Saucony Triumph (III)

Orienteering 48:06 intensity: (13 @0) + (17:42 @1) + (30:11 @2) 8.47 km (5:41 / km) +101m 5:22 / km
ahr:144 max:155 shoes: X-talon 212

7 PM

Running warm up/down 16:22 intensity: (15 @0) + (6:10 @1) + (9:57 @2) 3.76 km (4:21 / km) +24m 4:13 / km
ahr:142 max:151 shoes: Saucony Triumph (III)

Wednesday Aug 21, 2013 #

6 PM

Running warm up/down 20:36 intensity: (33 @0) + (7:15 @1) + (12:40 @2) + (8 @3) 4.65 km (4:26 / km) +19m 4:21 / km
ahr:143 max:160 shoes: Saucony Triumph (III)

Running race 25:23 intensity: (5 @0) + (10 @1) + (11 @2) + (2:15 @3) + (19:08 @4) + (3:34 @5) 7.78 km (3:16 / km) +79m 3:06 / km
ahr:175 max:180 shoes: Asics Hyperspeed

Another race today, this time a smaller one east of Uppsala. Nice course with some hills in the beginning and a faster second half. Between 2 and 3k they had put some large rough gravel which made it extra tough. Good feeling today and new PB with 26s and new world record, so a nice day.

I have run this course 3times before.

2010: 25:51
2004: 26:42
2002: 26:39

Running warm up/down 10:17 intensity: (5:56 @1) + (4:21 @2) 2.01 km (5:08 / km) +3m 5:05 / km
ahr:141 max:149 shoes: Saucony Triumph (III)

Tuesday Aug 20, 2013 #

5 PM

Running warm up/down 20:54 intensity: (26 @0) + (14:48 @1) + (5:19 @2) + (21 @3) 4.01 km (5:13 / km) +15m 5:07 / km
ahr:139 max:162 shoes: Saucony Triumph (III)

Running race 15:42 intensity: (4 @0) + (12 @1) + (6 @2) + (50 @3) + (5:58 @4) + (8:32 @5) 5.0 km (3:08 / km) +35m 3:02 / km
ahr:177 max:183 shoes: Asics Hyperspeed

Sommarloppet #2. Same course as 18th of June to "see how much you improve during the summer". No Albin to battle against today, but had another that followed for the first 2k. Could keep the pace better on the second half this time and beat Albin's time from the first race with 4s (and mine old with 17s). Had hoped for a time around 15:30, but course is hard with the uneven gravel roads.

Running warm up/down 20:18 intensity: (34 @0) + (17:09 @1) + (2:35 @2) 3.63 km (5:36 / km) +14m 5:30 / km
ahr:133 max:146 shoes: Saucony Triumph (III)

Monday Aug 19, 2013 #

6 PM

Running 45:36 intensity: (20 @0) + (3:47 @1) + (39:40 @2) + (1:49 @3) 11.33 km (4:02 / km) +74m 3:54 / km
ahr:152 max:164 shoes: Saucony Triumph (III)

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