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Training Log Archive: loefaas

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Skiing2 3:55:15 36.09(6:31) 58.08(4:03) 378
  Running5 2:52:25 24.86(6:56) 40.0(4:19) 181
  Intervals2 54:29 6.77(8:03) 10.9(5:00)
  Steady State1 30:00 5.28(5:41) 8.5(3:32)
  Other1 15:00
  Total8 8:27:09 73.0 117.48 559
  [1-5]8 8:20:18

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

11 AM

Skiing 2:06:31 intensity: (1:48 @0) + (1:07:55 @1) + (52:54 @2) + (3:54 @3) 30.08 km (4:12 / km) +178m 4:05 / km
ahr:142 max:165

Saturday Feb 1, 2014 #

3 PM

Skiing 1:48:44 intensity: (1:36 @0) + (1:02:48 @1) + (42:43 @2) + (1:37 @3) 28.0 km (3:53 / km) +200m 3:45 / km
ahr:141 max:160

Nice evening ski from the cabin in Risberg after coaching Elin on ski-race during the day. First time this year with really nice skiing conditions. A lot of fresh snow last week so quite slow tracks but really nice.

Friday Jan 31, 2014 #

11 AM

Running warm up/down 10:08 intensity: (9 @0) + (13 @1) + (2:50 @2) + (5:09 @3) + (1:09 @4) + (38 @5) 2.31 km (4:23 / km) +24m 4:10 / km
ahr:162 max:199 shoes: Adidas Energy Boost (II)

Steady State 30:00 intensity: (13 @0) + (52 @1) + (7:04 @2) + (16:16 @3) + (5:35 @4) 8.5 km (3:32 / km)
ahr:163 max:178 shoes: NB 890

Friday threshold on the treadmill. 30min in increasing pace
5' @ 4:15->3:40
25' @ 3:40->3:15 (decreasing roughly 1s/k every 1min)

Long time since I did this kind of training, had down period around 15' and wanted to quit but manage to keep up and nice that I could keep the plan all the way to the finish.

WU/CD from work to friskis.

Running warm up/down 9:55 intensity: (1:08 @1) + (6:47 @2) + (2:00 @3) 2.37 km (4:11 / km) +15m 4:03 / km
ahr:154 max:162 shoes: Adidas Energy Boost (II)

Thursday Jan 30, 2014 #

7 AM

Running 20:22 [2] 4.32 km (4:43 / km) +11m 4:40 / km
shoes: Saucony Triumph (III)

pre-breakfeast run, a lot of snow during the night made it tough. sore legs from yesterday.
7 PM

Running 43:05 intensity: (32 @0) + (19 @1) + (21:45 @2) + (20:29 @3) 10.01 km (4:18 / km) +67m 4:10 / km
ahr:187 max:248 shoes: Adidas Energy Boost (II)

even more snow now and hard winds made it tough.

Wednesday Jan 29, 2014 #

6 PM

Running warm up/down 15:13 intensity: (43 @0) + (11:49 @1) + (2:41 @2) 3.5 km (4:21 / km)
ahr:138 max:152 shoes: Adidas Energy Boost (II)

Intervals 28:29 intensity: (1:31 @0) + (9:26 @1) + (8:16 @2) + (4:30 @3) + (4:00 @4) + (46 @5) 3.6 km (7:55 / km)
ahr:147 max:183 shoes: Adidas adios boost

Intervals at the indoor track with Grahl and Jesper.
3*(200m-400m-600m) with 1min-2min-4min rest.

Leg is getting better and better so could run without problem today. But not so fast right now but could almost keep the backs of grahl and jesper so that was a positive sign.

30s
65s
1:39

30s
64s
1:39

29s
63s
1:38

Running warm up/down 10:22 intensity: (1:04 @1) + (9:18 @2) 2.4 km (4:19 / km)
ahr:149 max:155 shoes: Adidas Energy Boost (II)

Tuesday Jan 28, 2014 #

5 PM

Other warm up/down 15:00 [2]

10min WU and 5 CD on xtrainer.

Intervals 26:00 intensity: (2:00 @1) + (4:00 @2) + (10:00 @3) + (10:00 @4) 7.3 km (3:34 / km)
shoes: NB 890

Treadmill intervals. 4*4min with 2min rest jog (4:36m/k)
1st interval: 3:20->3:15
2nd interval: 3:15->3:10
3rd interval: 3:10->3:05
4th interval: 3:05->3:00

Went surprisingly easy, thought it was a too tough plan considering the shape the last couple of weeks. But was only the last 45s on the last interval I had to work really hard. Nice.

Monday Jan 27, 2014 #

6 PM

Running 1:03:20 intensity: (19 @0) + (5:54 @1) + (56:19 @2) + (48 @3) 15.09 km (4:12 / km) +64m 4:07 / km
ahr:148 max:163 shoes: Adidas adios boost

Run from home. Calf quite sore first 2-3k but getting better after that. Strange, don't know what to do about it. Running shape quite bad at the moment.

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