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Training Log Archive: loefaas

In the 7 days ending Sep 29, 2013:

activity # timemileskm+m
  Running10 8:10:26 74.18(6:37) 119.39(4:06) 936
  Intervals2 1:47:57 18.05(5:59) 29.05(3:43) 57
  Total10 9:58:23 92.24(6:29) 148.44(4:02) 993
  [1-5]10 9:54:02

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MoTuWeThFrSaSu

Sunday Sep 29, 2013 #

9 AM

Running 2:48:00 intensity: (48:00 @1) + (1:30:00 @2) + (30:00 @3) 40.0 km (4:12 / km) +294m 4:03 / km
shoes: Adidas Energy Boost

Nice long run today to prepare the body for running 40k.. First half quite easy with the UIF group (jesper, jonatan, örjan and one more guy). Some parts on small trails so slow pace. Jonatan started to increase the pace after 18k and followed to 26k. Nice and easy feeling all the way today, and last 10k was the fastest. Gel after 20k and some energy-tab after 30k.

Perfect motivation running with speaker from the SM relay champs in the ears where the Linne-kids (raz, albin and oskar) smashed all the other teams in men elite.

10k: 44:12
10-20k: 44:43 (mostly on small trails, Gula Stigen)
20-30: 40:20
30-40: 38:45

Saturday Sep 28, 2013 #

6 PM

Running 40:51 [2] 9.92 km (4:07 / km) +79m 3:58 / km
shoes: Adidas Energy Boost

at lidingöloppet cheering all day. short when we got home again.

Friday Sep 27, 2013 #

4 PM

Running 1:11:41 intensity: (18 @0) + (5:16 @1) + (47:34 @2) + (18:33 @3) 18.75 km (3:49 / km) +165m 3:40 / km
ahr:153 max:165 shoes: Brooks Launch

another start easy finisher harder faster run, a little longer today. Tough in the headwind back on dag h road.

Thursday Sep 26, 2013 #

11 AM

Running 41:12 intensity: (22 @0) + (3:14 @1) + (36:54 @2) + (42 @3) 10.23 km (4:02 / km) +77m 3:53 / km
ahr:149 max:162 shoes: Adidas Energy Boost

5 PM

Running warm up/down 20:39 intensity: (1:01 @0) + (17:38 @1) + (2:00 @2) 4.36 km (4:44 / km) +73m 4:22 / km
ahr:134 max:150

Intervals 42:00 intensity: (5 @0) + (5:10 @1) + (7:29 @2) + (13:36 @3) + (15:40 @4) 10.55 km (3:59 / km) +57m 3:53 / km
ahr:161 max:173

Interval session with UIF today. 6*5min in stadsskogen with 2min rest. The younger guys (Jesper and Jonatan) are starting to get fast now so have to run fast to keep them behind me (or are I getting slower?).
Quite ok feeling today, first week since July I have had a good flow and feeling in the running. Still hope for some good shape to new york.

Running warm up/down 14:42 intensity: (10 @0) + (14:32 @1) 2.87 km (5:07 / km) +3m 5:06 / km
ahr:132 max:142

Wednesday Sep 25, 2013 #

5 PM

Running 37:44 intensity: (19 @0) + (5:09 @1) + (25:43 @2) + (6:33 @3) 9.92 km (3:48 / km) +79m 3:40 / km
ahr:153 max:169 shoes: Brooks Launch

shorter run, kenyan style. Easy start and faster in the end.

Tuesday Sep 24, 2013 #

11 AM

Running 41:32 intensity: (58 @0) + (3:57 @1) + (36:27 @2) + (10 @3) 10.3 km (4:02 / km) +87m 3:52 / km
ahr:147 max:160 shoes: Adidas Energy Boost

5 PM

Running warm up/down 8:21 intensity: (1:58 @1) + (6:23 @2) 2.01 km (4:10 / km) +3m 4:08 / km
ahr:107 max:148 shoes: Adidas Energy Boost

Intervals 1:05:57 intensity: (49 @0) + (6:08 @1) + (2:02 @2) + (33:19 @3) + (23:39 @4) 18.5 km (3:34 / km)
ahr:157 max:174 shoes: Asics Hyperspeed

Cheated at the treadmill today also. Plan was 4*4km, but quit the last one after 3k, when in it started to get too tough.

First 4k on 3:30min/k,
2nd: 4k on 3:25min/k
3rd: 4k on 3:25-3:20min/k
last 3k on 3:25-3:15min/k

rest 1k on 4-4:15min/k
6 PM

Running warm up/down 4:43 intensity: (1:23 @1) + (3:20 @2) 1.02 km (4:37 / km)
ahr:142 max:150 shoes: Adidas Energy Boost

Monday Sep 23, 2013 #

11 AM

Running 41:01 intensity: (19 @0) + (16 @1) + (35:45 @2) + (4:41 @3) 10.01 km (4:06 / km) +76m 3:57 / km
ahr:153 max:168 shoes: Adidas Energy Boost

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