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Training Log Archive: loefaas

In the 7 days ending Jul 20, 2014:

activity # timemileskm+m
  Running9 8:01:59 70.96(6:48) 114.19(4:13) 433
  Trail running1 45:10 7.77(5:49) 12.5(3:37) 166
  Intervals1 40:08 5.7(7:03) 9.17(4:23) 28
  Total10 9:27:17 84.42(6:43) 135.86(4:11) 627
  [1-5]10 9:26:36

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MoTuWeThFrSaSu

Sunday Jul 20, 2014 #

11 AM

Running 1:43:23 intensity: (20:00 @1) + (1:00:00 @2) + (23:23 @3) 25.01 km (4:08 / km) +88m 4:04 / km
shoes: Adidas Energy Boost (II)

Saturday Jul 19, 2014 #

11 AM

Running 30:00 [1] 5.5 km (5:27 / km)

easy jog with Elin and Tobbe barefoot on the beach.
4 PM

Intervals 40:08 intensity: (10:00 @1) + (10:00 @2) + (10:08 @3) + (10:00 @4) 9.17 km (4:23 / km) +28m 4:19 / km
shoes: Adidas Energy Boost (II)

Friday Jul 18, 2014 #

10 AM

Running 42:56 [2] 10.18 km (4:13 / km) +27m 4:10 / km
shoes: Brooks Launch

2 PM

Running 1:02:13 [2] 15.01 km (4:09 / km) +78m 4:02 / km
shoes: Brooks Launch

Thursday Jul 17, 2014 #

10 AM

Running 44:34 [2] 10.37 km (4:18 / km) +27m 4:14 / km
shoes: Brooks Launch

6 PM

Running warm up/down 16:51 intensity: (1:57 @1) + (14:45 @2) + (9 @3) 3.72 km (4:32 / km) +3m 4:31 / km
ahr:141 max:161 shoes: Adidas Energy Boost (II)

Running race 33:25 intensity: (1 @0) + (13 @1) + (35 @2) + (1:03 @3) + (31:33 @4) 10.23 km (3:16 / km) +13m 3:15 / km
ahr:173 max:177 shoes: Adidas adios boost

Another race this time 10k on roads, mostly gravel and some small paths. Warm day mostly spent on the beach today as well and could still feel the race from Tuesday in the legs. Harder competition today but could loose the others after about 3k but never got more than 10-20s so had to push hard the whole way. Course a little long but managed to go under 33min on 10k (according to garmin) so satisfied with that after the feeling before the race.

Running warm up/down 7:44 [1] 1.51 km (5:06 / km) +1m 5:05 / km
shoes: Adidas Energy Boost (II)

Wednesday Jul 16, 2014 #

3 PM

Running 1:05:14 intensity: (17 @0) + (5:55 @1) + (45:26 @2) + (13:36 @3) 15.16 km (4:18 / km) +41m 4:15 / km
ahr:153 max:165 shoes: Adidas Energy Boost (II)

Easy run with Elin's brother. Warm day.

Tuesday Jul 15, 2014 #

6 PM

Running warm up/down 13:49 intensity: (20 @0) + (3:21 @1) + (8:24 @2) + (1:44 @3) 2.99 km (4:38 / km) +71m 4:08 / km
ahr:146 max:169 shoes: Adidas adios boost

Trail running race 45:10 intensity: (3 @0) + (9 @1) + (8 @2) + (1:06 @3) + (43:12 @4) + (32 @5) 12.5 km (3:37 / km) +166m 3:23 / km
ahr:176 max:180 shoes: Adidas adios boost

Time for jungfruloppet again, trail race along the coast north of Visby. Very scenic and technical course. Optimal preparation lying on the beach in the sun the whole day. Didn't know what to expect from my shape but hope to go under 46min. Managed without problem, only 30s slower than 2012 so that was unexpected.

Running warm up/down 5:57 intensity: (1:43 @1) + (4:14 @2) 1.07 km (5:33 / km) +23m 5:01 / km
ahr:143 max:152 shoes: Adidas adios boost

Monday Jul 14, 2014 #

10 AM

Running 55:53 [2] 13.44 km (4:09 / km) +61m 4:04 / km
shoes: Brooks Launch

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