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Training Log Archive: loefaas

In the 7 days ending Aug 24, 2014:

activity	#	time	miles		km		+m
Running	5	1:52:25	13.88	(8:06)	22.34	(5:02)	286
Steady State	1	43:56	6.59	(6:40)	10.61	(4:08)	71
Orienteering	1	36:45	4.37	(8:25)	7.03	(5:14)	48
Intervals	1	31:17	4.51	(6:56)	7.26	(4:19)	100
Strength	1	25:00
Other	1	20:00
Total	7	4:29:23	29.35		47.24		505
[1-5]	7	4:28:44

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Sunday Aug 24, 2014 #

9 AM

Running warm up/down 34:39 [2] 7.02 km (4:56 / km) +100m 4:36 / km
shoes: Adidas Glide Boost

10 AM

Orienteering race 36:45 [4] **** 7.03 km (5:14 / km) +48m 5:03 / km
shoes: X-talon 212

11 AM

Running warm up/down 27:14 [1] 4.89 km (5:34 / km) +97m 5:04 / km
shoes: Adidas Glide Boost

Saturday Aug 23, 2014 #

8 AM

Running 21:33 [2] 4.48 km (4:49 / km) +24m 4:41 / km
shoes: Saucony Triumph (III)

Prioritised sleep today so just a short morning jog before taking the bus to Uppsala to help out at a track meet.

Friday Aug 22, 2014 #

6 PM

Steady State 43:56 10.61 km (4:08 / km) +71m 4:00 / km
ahr:157 max:174 shoes: NB 890

Yey, home in decent time today so time for some training. 3 laps on the 2.5k at home in steady pace, aimed for sub-10 per lap. Had 9.45, 9.50 and 9.30 so a good run today.

Thursday Aug 21, 2014 #

Note
(rest day)

Full day of meetings and party at work so no time for training.

Wednesday Aug 20, 2014 #

Note
(rest day)

Work and bachelor party for Mike, so no time for training.

Tuesday Aug 19, 2014 #

9 AM

Running warm up/down 12:34 2.52 km (4:59 / km) +39m 4:38 / km
ahr:143 max:154 shoes: NB 890

Intervals hills 31:17 7.26 km (4:19 / km) +100m 4:02 / km
ahr:157 max:172 shoes: NB 890

Intervals at the hill-route at home. Tired and feeling very empty on energy from the start. Very close to going home after two, but continued and started to wake up after three. Feeling better and better for the last, but still not especially fast. Good session in the end anyway.

Running warm up/down 5:19 1.18 km (4:29 / km)
ahr:144 max:149 shoes: NB 890

Monday Aug 18, 2014 #

5 PM

Running 11:06 [1] 2.25 km (4:56 / km) +26m 4:40 / km
ahr:48 max:72 shoes: Saucony Triumph (III)

Strength 25:00 [1]

Other 20:00

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