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Training Log Archive: loefaas

In the 7 days ending Oct 27, 2013:

activity # timemileskm+m
  Running7 4:30:58 40.34(6:43) 64.92(4:10) 427
  Trail running1 16:48 3.23(5:12) 5.2(3:14) 47
  Total7 4:47:46 43.57(6:36) 70.12(4:06) 474
  [1-5]7 4:47:05

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MoTuWeThFrSaSu

Sunday Oct 27, 2013 #

9 AM

Running 1:07:59 intensity: (21 @0) + (1:35 @1) + (26:22 @2) + (35:45 @3) + (3:56 @4) 17.67 km (3:51 / km) +51m 3:48 / km
ahr:160 max:174 shoes: NB 890

Heavy legs today, high HR and no flow in the running today.

Saturday Oct 26, 2013 #

12 PM

Running 20:15 intensity: (10:15 @1) + (10:00 @2) 3.91 km (5:11 / km) +40m 4:56 / km
shoes: NB 890

2 PM

Running race 12:46 [5] 4.1 km (3:07 / km) +50m 2:56 / km
shoes: NB RX505(spikes)

Wanted a race and some speed before next weekend and not so much to choose from this weekend, so ended up doing the swedish cross-country champs 4k. Nice course up in Falun, mostly hard gravel surface, some hills and tight corners.
Didn't know at all what to expect before the start, since I decided two days ago to run and hadn't prepared at all for this kind of running. Knew from the past weeks that the shape is good but this speed is a different thing.
Everyone rushed off way to fast in the start, but found a nice pace and some backs to follow early one, our small group kept passing people all the way and at the passing after 2km I was 11th. A little more tired on the second loop but could keep the backs almost all the way to finish where I was 12th.

My best result ever on the 4k cross-country champs and probably one of the best races this year. The guys I was running with have done 14:05-14:30 on 5000m this summer, so really pleased with today's result.
The high milage seems to give a good top-speed also, looking forward to next weekend!

Running 16:55 [1] 2.89 km (5:51 / km) +25m 5:36 / km
shoes: NB 890

Friday Oct 25, 2013 #

4 PM

Running 27:41 [2] 6.82 km (4:04 / km) +70m 3:52 / km
shoes: Brooks Launch

Thursday Oct 24, 2013 #

6 PM

Running 27:49 [2] 6.36 km (4:22 / km) +52m 4:12 / km
shoes: Adidas Energy Boost

Keep the easy days easy.

Wednesday Oct 23, 2013 #

6 PM

Running warm up/down 21:57 intensity: (20 @0) + (3:32 @1) + (17:57 @2) + (8 @3) 5.29 km (4:09 / km) +64m 3:55 / km
ahr:149 max:161 shoes: Adidas Energy Boost

Trail running 16:48 intensity: (17 @1) + (19 @2) + (2:17 @3) + (7:21 @4) + (6:34 @5) 5.2 km (3:14 / km) +47m 3:05 / km
ahr:168 max:183 shoes: Asics Piranha

Cross-country training with the older guys running the swedish champs this weekend. Chase-start on estimated time, so everyone was supposed to finish at the same time. 2 laps on the track at the clubhouse. Estimated 16:50, which I thought was quite optimistic, but managed to run on 16:48, so that was very positive. Maybe should the swedish champs 12k, on Sunday anyway as last tempo-session before NYCM.

Running warm up/down 20:36 intensity: (50 @1) + (19:46 @2) 4.89 km (4:13 / km) +35m 4:04 / km
ahr:152 max:157 shoes: Adidas Energy Boost

Tuesday Oct 22, 2013 #

5 PM

Running 55:00 [2] 13.0 km (4:14 / km) +40m 4:10 / km
shoes: Adidas Energy Boost

Monday Oct 21, 2013 #

Note
(rest day)

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