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Training Log Archive: loefaas

In the 7 days ending Aug 17, 2014:

activity # timemileskm+m
  Running8 4:29:53 38.99(6:55) 62.76(4:18) 499
  Intervals2 39:41 6.37(6:14) 10.25(3:52) 6
  Orienteering1 35:19 3.99(8:51) 6.42(5:30) 41
  Trail running1 21:14 2.16(9:49) 3.48(6:06) 51
  Total9 6:06:07 51.51(7:06) 82.9(4:25) 597
  [1-5]9 6:00:09

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MoTuWeThFrSaSu

Sunday Aug 17, 2014 #

10 AM

Trail running warm up/down 14:15 intensity: (58 @0) + (10:44 @1) + (2:33 @2) 2.41 km (5:55 / km) +51m 5:21 / km
ahr:133 max:151 shoes: Supra Spikes

Orienteering race 35:19 intensity: (14 @0) + (20 @1) + (1:26 @2) + (31:42 @3) + (1:37 @4) 6.42 km (5:30 / km) +41m 5:20 / km
ahr:165 max:174 shoes: Supra Spikes

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Trail running warm up/down 6:59 intensity: (30 @0) + (6:29 @1) 1.07 km (6:30 / km)
ahr:120 max:129 shoes: Supra Spikes

5 PM

Running 30:00 intensity: (15:00 @1) + (15:00 @2) 6.34 km (4:44 / km) +37m 4:36 / km
shoes: Saucony Triumph (III)

Saturday Aug 16, 2014 #

8 PM

Running warm up/down 21:26 intensity: (21 @0) + (16:50 @1) + (3:39 @2) + (36 @3) 4.11 km (5:13 / km) +22m 5:04 / km
ahr:136 max:166 shoes: Adidas Glide Boost

Running race 32:46 intensity: (14 @1) + (6 @2) + (1:08 @3) + (28:31 @4) + (2:47 @5) 10.19 km (3:13 / km) +125m 3:02 / km
ahr:177 max:182 shoes: Adidas adios boost

10 PM

Running warm up/down 12:06 intensity: (24 @0) + (8:18 @1) + (3:24 @2) 2.23 km (5:26 / km) +50m 4:53 / km
ahr:134 max:149 shoes: Adidas Glide Boost

Friday Aug 15, 2014 #

11 AM

Running 47:59 intensity: (19 @0) + (27:13 @1) + (20:27 @2) 11.04 km (4:21 / km) +51m 4:15 / km
ahr:142 max:152 shoes: Adidas Glide Boost

Thursday Aug 14, 2014 #

11 AM

Running warm up/down 19:26 intensity: (34 @0) + (9:58 @1) + (8:54 @2) 4.44 km (4:23 / km) +52m 4:08 / km
ahr:140 max:151 shoes: NB 890

Intervals 15:41 intensity: (3 @0) + (45 @1) + (4:14 @2) + (7:55 @3) + (2:44 @4) 4.21 km (3:43 / km) +3m 3:43 / km
ahr:161 max:176 shoes: NB 890

Back to the track to test some speed. 10*200m with 200m jog in between. The lack of speed training last 1.5 year showed itself. Tried as hard I could but fast it didn't go. Starting at 36s going down to low 31s in the end.

36.2s
34.4s
33.4s
33.0s
33.0s
32.8s
33.3s
33.2s
31.7s
31.3s

Running warm up/down 5:30 intensity: (28 @1) + (5:02 @2) 1.21 km (4:33 / km) +1m 4:32 / km
ahr:148 max:152 shoes: NB 890

Wednesday Aug 13, 2014 #

5 PM

Running 1:04:39 [2] 15.66 km (4:08 / km) +106m 4:00 / km
shoes: Adidas Glide Boost

commute home from work

Tuesday Aug 12, 2014 #

11 AM

Running warm up/down 9:23 intensity: (25 @0) + (8:58 @1) 2.05 km (4:35 / km) +13m 4:26 / km
ahr:133 max:142 shoes: Airia One

Intervals 24:00 intensity: (1:26 @0) + (5:26 @1) + (2:38 @2) + (8:32 @3) + (5:58 @4) 6.03 km (3:59 / km) +3m 3:58 / km
ahr:154 max:177 shoes: Airia One

Intervals on the track. 5*1000m today, start every 5min so about 2min rest. Slow start but better and better during the workout. Running in the Airia shoes today, really nice feeling when running fast in those. Feels like the shoes are working with the runner instead of against the runner.

3:10
3:06
3:06
3:05
2:59

Running warm up/down 6:34 intensity: (2:37 @1) + (3:57 @2) 1.43 km (4:36 / km)
ahr:144 max:150 shoes: Airia One

Monday Aug 11, 2014 #

6 PM

Running 20:04 intensity: (44 @0) + (18:17 @1) + (1:03 @2) 4.05 km (4:57 / km) +42m 4:43 / km
ahr:134 max:149 shoes: Saucony Triumph (III)

More like a rest day today. Sleepy the whole day, but nice to get out to get some air after work anyway.

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