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Training Log Archive: loefaas

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running4 2:57:46 26.81(6:38) 43.14(4:07) 208
  Steady State1 41:34 6.84(6:05) 11.01(3:47) 42
  Strength & plyometrics1 7:00
  Total5 3:46:20 33.65 54.15 250
  [1-5]5 3:45:19

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

3 PM

Steady State 41:34 intensity: (22 @0) + (4:03 @1) + (18:17 @2) + (13:28 @3) + (5:24 @4) 11.01 km (3:47 / km) +42m 3:42 / km
ahr:157 max:174 shoes: NB 890

Shorter afternoon training. 5k one direction than a little faster same way back. Snowing, and quite hard to run in some places.

Saturday Dec 7, 2013 #

11 AM

Running 1:03:44 [2] 16.07 km (3:58 / km) +76m 3:52 / km
shoes: Adidas Energy Boost (II)

Exploring new routes. Snow, cold and windy. First 6km in tailwind than strong headwind going back, cold. Better feeling now compared to earlier in the week, good.

Strength & plyometrics 7:00 [1]

Elin was doing the rockgympa, joined for some core.

Thursday Dec 5, 2013 #

4 PM

Running 31:21 [2] 7.63 km (4:07 / km) +30m 4:02 / km
shoes: Adidas Energy Boost (II)

Short easy run in Västerås between work and after work..

Wednesday Dec 4, 2013 #

7 PM

Running 35:58 intensity: (39 @0) + (25 @1) + (3:52 @2) + (16:17 @3) + (14:45 @4) 8.94 km (4:01 / km) +44m 3:56 / km
ahr:165 max:179

Another shorter training, 3 laps on the lit track in increasing speed. 10:30, 9:45, 9:35. Really bad shape right now.

Tuesday Dec 3, 2013 #

6 PM

Running 46:43 [2] 10.5 km (4:27 / km) +58m 4:20 / km
shoes: Saucony Triumph (III)

Finally some time to explore the new neighbourhoods. Really nice lit track around the corner, 2.7km and quite hilly.

Monday Dec 2, 2013 #

Note
(rest day)

First day at new work. Full day.

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