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Training Log Archive: loefaas

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Skiing3 5:06:14 44.78(6:50) 72.07(4:15) 50
  Running4 3:46:58 34.16(6:39) 54.97(4:08) 342
  Intervals1 36:41 6.21(5:54) 10.0(3:40)
  Total8 9:29:53 85.16(6:42) 137.04(4:10) 392
  [1-5]8 9:28:51

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MoTuWeThFrSaSu

Sunday Feb 23, 2014 #

11 AM

Skiing 2:30:00 intensity: (2:15:00 @2) + (15:00 @3) 37.0 km (4:03 / km)

Nice skiing, started where the vasaloppet track pass under the road between evertsberg and oxberg and went all the way to the ski stadium in mora. Was the "Öppet Spår" today which meant 10000 people skiing the from sälen to mora. Fun to go along with the people. Turned back in Mora and went some km back and met Elin's father who went from Sälen and cheered him on for some of the last km to mora. Warm, about 4-5 degrees today but still quite fast and good tracks but almost no grip at all (tried with Rossa).

Saturday Feb 22, 2014 #

3 PM

Skiing 1:10:00 [2] 16.0 km (4:22 / km) +41m 4:19 / km

skiing on the vasaloppet track, went out of battery of my garmin and didn't bring the charger. First part with testing skis with Andreas who is doing öppet spår tomorrow.,

Friday Feb 21, 2014 #

3 PM

Skiing 1:26:14 [2] 19.07 km (4:31 / km) +9m 4:31 / km

Testing skis with Elin får tomorrow's Tjejvasan and then skiing a bit towards evertsberg and back. Warm and a lot of new snow during the day made it slopw.

Thursday Feb 20, 2014 #

7 AM

Running 1:02:25 intensity: (6:34 @1) + (36:48 @2) + (19:03 @3) 14.81 km (4:13 / km) +86m 4:06 / km
ahr:160 max:224 shoes: Adidas Energy Boost (II)

Wednesday Feb 19, 2014 #

5 PM

Intervals 36:41 intensity: (19 @0) + (5 @1) + (16:12 @2) + (10:53 @3) + (8:48 @4) + (24 @5) 10.0 km (3:40 / km)
ahr:161 max:180 shoes: NB 890

4*4min on the treadmill, with 1 min jog rest. Starting at 3:15 min/k and increasing and ending last interval on 3:00.

Tuesday Feb 18, 2014 #

7 AM

Running 1:01:37 intensity: (22 @0) + (1:47 @1) + (53:21 @2) + (6:07 @3) 15.03 km (4:06 / km) +105m 3:58 / km
ahr:154 max:165 shoes: Adidas Energy Boost (II)

Tried this with commuting running to work. Quite nice start of the day.
5 PM

Running 1:03:31 intensity: (8 @0) + (3:51 @1) + (57:48 @2) + (1:44 @3) 15.11 km (4:12 / km) +110m 4:03 / km
ahr:150 max:163 shoes: Adidas Energy Boost (II)

And back home again.

Monday Feb 17, 2014 #

6 PM

Running 39:25 intensity: (13 @0) + (5:56 @1) + (16:53 @2) + (14:44 @3) + (1:39 @4) 10.02 km (3:56 / km) +41m 3:51 / km
ahr:156 max:172 shoes: NB 890

First try to some faster training again. Still some cough deep in the chest but mostly afterwards. 5k in increasing pace, dark and headwind in the beginning but better pace in the end.

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