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Training Log Archive: loefaas

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Running7 6:11:16 53.86(6:54) 86.68(4:17) 497
  Steady State1 46:10 7.82(5:54) 12.58(3:40) 37
  Intervals1 36:00 5.74(6:16) 9.23(3:54) 26
  Total8 7:33:26 67.42(6:44) 108.5(4:11) 560
  [1-5]8 7:33:06

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MoTuWeThFrSaSu

Sunday Jul 27, 2014 #

4 PM

Running 1:28:46 [2] 20.78 km (4:16 / km) +69m 4:12 / km
shoes: Brooks Launch

Saturday Jul 26, 2014 #

12 PM

Steady State 46:10 intensity: (2:00 @1) + (10:00 @2) + (20:00 @3) + (14:10 @4) 12.58 km (3:40 / km) +37m 3:37 / km
shoes: Brooks Launch

Back on Gotland again and a nice 10k in decent pace from the beach in Herta. Got really hot in the tail-wind back home when no chill effect at all, managed to do about 34.5min.

Friday Jul 25, 2014 #

8 AM

Running 33:04 [2] 7.6 km (4:21 / km) +67m 4:10 / km
shoes: Adidas Energy Boost (II)

Easy morning run from my parents house.

Thursday Jul 24, 2014 #

10 AM

Running 1:05:51 [2] 15.1 km (4:22 / km) +31m 4:19 / km
shoes: Adidas Energy Boost (II)

Met up with the very good runner Patrik Engström (http://patrik.familyengstrom.com/) who is training for the european marathon champs in a couple of weeks for a easy run from their summer cottage outside Sala. Warm day but we tried to stay in the shadow for most of the run, nice chat so time went by fast.

Wednesday Jul 23, 2014 #

4 PM

Running 1:24:11 [2] 20.03 km (4:12 / km) +169m 4:02 / km
shoes: Saucony Triumph (III)

Another tough and slow day in the heat.

Tuesday Jul 22, 2014 #

10 AM

Running 41:24 [2] 9.83 km (4:13 / km) +71m 4:04 / km
shoes: Saucony Triumph (III)

new morning route.
7 PM

Running warm up/down 8:45 intensity: (20 @0) + (8:25 @1) 2.01 km (4:21 / km) +12m 4:13 / km
ahr:136 max:143 shoes: NB 890

Intervals 36:00 intensity: (1:22 @1) + (13:27 @2) + (16:35 @3) + (4:36 @4) 9.23 km (3:54 / km) +26m 3:51 / km
ahr:160 max:175 shoes: NB 890

Tried to wait out the heat but was around 28-29 degrees still when I went out at around half past seven. An attempt to some intervals today, but legs not really responding. No speed at all in them right now, just feeling like two very rigid poles.

Running warm up/down 5:44 intensity: (37 @1) + (5:07 @2) 1.32 km (4:21 / km) +15m 4:07 / km
ahr:149 max:155 shoes: NB 890

Monday Jul 21, 2014 #

5 PM

Running 43:31 [2] 10.01 km (4:21 / km) +63m 4:13 / km
shoes: Adidas Energy Boost (II)

Short visit back home. Easy run around the standard route.

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