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Training Log Archive: loefaas

In the 7 days ending Jan 12, 2014:

activity # timemileskm+m
  Skiing3 3:08:43 28.66(6:35) 46.12(4:05) 939
  Running3 1:17:14 10.55(7:19) 16.98(4:33) 74
  Other4 1:13:15
  Steady State1 30:00 4.97(6:02) 8.0(3:45)
  Strength & plyometrics1 10:00
  Total8 6:19:12 44.18 71.11 1013
  [1-5]8 6:11:33

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MoTuWeThFrSaSu

Sunday Jan 12, 2014 #

1 PM

Skiing 1:09:00 intensity: (2:18 @0) + (17:14 @1) + (34:23 @2) + (14:57 @3) + (8 @4) 16.06 km (4:18 / km) +229m 4:01 / km
ahr:149 max:170

6 PM

Running 23:19 [2] 5.43 km (4:18 / km) +42m 4:08 / km
shoes: Adidas Energy Boost (II)

Saturday Jan 11, 2014 #

12 PM

Skiing 1:21:27 intensity: (17 @0) + (26:19 @1) + (41:36 @2) + (13:15 @3) 19.8 km (4:07 / km) +497m 3:39 / km
ahr:148 max:168

Friday Jan 10, 2014 #

6 PM

Skiing 38:16 intensity: (18:16 @1) + (20:00 @2) 10.26 km (3:44 / km) +213m 3:23 / km

Thursday Jan 9, 2014 #

Steady State 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4) 8.0 km (3:45 / km)
shoes: Adidas Energy Boost (II)

Other 15:00 intensity: (5:00 @1) + (10:00 @2)

Wednesday Jan 8, 2014 #

5 PM

Other warm up/down 10:25 intensity: (1:01 @0) + (9:24 @1)
ahr:122 max:140

Running 19:18 intensity: (8 @0) + (46 @1) + (9:40 @2) + (8:44 @3) 5.0 km (3:52 / km)
ahr:156 max:169 shoes: Saucony Triumph (III)

Other warm up/down 15:21 intensity: (5:44 @1) + (9:32 @2) + (5 @3)
ahr:148 max:161

Tuesday Jan 7, 2014 #

5 PM

Other warm up/down 15:00 intensity: (2:38 @0) + (11:48 @1) + (34 @2)
ahr:123 max:145

Strength & plyometrics 10:00 [1]

Other tempo 10:31 intensity: (15 @0) + (30 @1) + (1:09 @2) + (4:50 @3) + (3:47 @4)
ahr:164 max:177

Back to the gym. WU+CD on crosstrainer. Some strength (cleans+jerk+squats) and 3k on the rowing machine (tough, puh)..

Other warm up/down 5:01 [1]
ahr:128 max:137

Monday Jan 6, 2014 #

3 PM

Running 34:37 intensity: (50 @0) + (19:38 @1) + (10:07 @2) + (4:02 @3) 6.55 km (5:17 / km) +32m 5:10 / km
ahr:143 max:169 (injured) shoes: NB 890

Warm up with Elin, calf not feeling so good today, but hills have actually worked better so tried that today. 8 short hills on the lit track. Felt good running up the first and limping/walking down, the leg started to go numb on the eighth interval so quit there.

Other 1:57 intensity: (12 @0) + (18 @1) + (1:00 @2) + (27 @3)
ahr:148 max:163

Short test on our new toy at home, a skierg. 500m max-test, maybe went out a little to hard starting in 1:44 pace and the arms died halfway but managed a 1:50.9 on the 500m in the end.

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