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Training Log Archive: loefaas

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Running6 4:50:18 43.66(6:39) 70.27(4:08) 419
  Intervals2 2:38:35 26.76(5:56) 43.06(3:41) 287
  Steady State1 1:20:24 13.9(5:47) 22.37(3:36) 177
  Strength1 15:00
  Total8 9:04:17 84.32 135.7 883
  [1-5]8 9:01:34

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MoTuWeThFrSaSu

Sunday Oct 6, 2013 #

10 AM

Running 2:01:47 intensity: (8 @0) + (3:49 @1) + (1:57:50 @2) 30.89 km (3:57 / km) +202m 3:49 / km
ahr:152 max:159

Long run today. Quite tired already after an hour today, but still good pace all the way, mentally tough day.
C • Nice route 2

Saturday Oct 5, 2013 #

12 PM

Steady State 1:20:24 intensity: (11 @0) + (3:23 @1) + (16:30 @2) + (1:00:20 @3) 22.37 km (3:36 / km) +177m 3:27 / km
ahr:160 max:167 shoes: Adidas adios boost

Halfmarathon run in marathon pace. Felt surprisingly easy today. Good pace on the second half and nice to have a tailwind on dag hammarskiöld for once. Tried my new shoes for NYCM, adios boost, felt really good even though they are a little heavier compared to other racing flats.

Friday Oct 4, 2013 #

6 PM

Running 41:02 intensity: (16 @0) + (6:13 @1) + (34:33 @2) 10.16 km (4:02 / km) +73m 3:54 / km
ahr:146 max:153 shoes: Adidas Energy Boost

Long day at work so just a short run in the evening.

Thursday Oct 3, 2013 #

11 AM

Running 40:06 intensity: (42 @0) + (3:19 @1) + (35:40 @2) + (25 @3) 9.82 km (4:05 / km) +78m 3:56 / km
ahr:148 max:161 shoes: Adidas Energy Boost

5 PM

Running warm up/down 14:38 intensity: (29 @0) + (10:12 @1) + (3:57 @2) 3.21 km (4:33 / km) +1m 4:33 / km
ahr:139 max:152 shoes: NB 890

Intervals 40:00 intensity: (5 @0) + (45 @1) + (9:03 @2) + (16:33 @3) + (13:34 @4) 11.05 km (3:37 / km) +56m 3:32 / km
ahr:164 max:175 shoes: NB 890

Interval session with UIF. Only me and Jonatan today. 10*3min with 1min rest on schedule today. Quite good feeling but maybe not as fast as I wanted, but have been training quite hard last couple of weeks so maybe not so strange.

Running warm up/down 10:18 intensity: (6 @0) + (5:45 @1) + (4:27 @2) 2.16 km (4:46 / km) +2m 4:44 / km
ahr:138 max:148 shoes: NB 890

Wednesday Oct 2, 2013 #

8 AM

Running 40:44 intensity: (22 @0) + (22:21 @1) + (18:01 @2) 9.1 km (4:28 / km) +60m 4:20 / km
ahr:142 max:150 shoes: Saucony Triumph (III)

easy run with dead legs from yesterday.

Tuesday Oct 1, 2013 #

10 AM

Intervals 1:58:35 intensity: (24 @0) + (7:08 @1) + (33:42 @2) + (1:17:21 @3) 32.01 km (3:42 / km) +231m 3:35 / km
ahr:158 max:168 shoes: NB 890

A first tougher marathon session. 5*5km with 1km of easier jog in between. Quite hilly route so could really hold the goal of 3:25-3:30min/k. Still feeling pretty good on the last one even though I passed 30k on that one, nice day.

Monday Sep 30, 2013 #

6 PM

Strength 15:00 [1]

Running 21:43 [1] 4.91 km (4:25 / km) +3m 4:24 / km
shoes: Adidas Energy Boost

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