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Training Log Archive: loefaas

In the 7 days ending Oct 19, 2014:

activity # timemileskm+m
  Running6 3:07:36 24.43(7:41) 39.31(4:46) 183
  Intervals1 22:31 3.28(6:52) 5.27(4:16) 8
  Total6 3:30:07 27.7(7:35) 44.58(4:43) 191
  [1-5]6 3:20:59

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MoTuWeThFrSaSu

Sunday Oct 19, 2014 #

5 PM

Running 36:00 [1] 5.5 km (6:33 / km)
shoes: Adidas Glide Boost

Arrived at Crete for an one week vacation with Elin. Easy exploration-run from the hotel.

Saturday Oct 18, 2014 #

9 AM

Running 16:59 intensity: (8:21 @0) + (7:35 @1) + (1:03 @2) 3.68 km (4:37 / km) +34m 4:24 / km
ahr:108 max:152 shoes: Adidas Glide Boost

1 PM

Running warm up/down 32:33 [2] 6.11 km (5:20 / km) +58m 5:05 / km
shoes: Adidas Glide Boost

Running race 12:28 [5] 4.0 km (3:07 / km)
shoes: Asics Piranha

Thursday Oct 16, 2014 #

7 PM

Running 39:56 intensity: (28 @0) + (8:07 @1) + (6:13 @2) + (3:22 @3) + (7:30 @4) + (14:16 @5) 8.48 km (4:43 / km) +43m 4:36 / km
ahr:162 max:184 shoes: Adidas Glide Boost

Wednesday Oct 15, 2014 #

7 PM

Running 27:17 intensity: (19 @0) + (11:41 @1) + (9:16 @2) + (5:30 @3) + (31 @4) 6.36 km (4:17 / km) +14m 4:15 / km
ahr:146 max:169 shoes: Adidas Glide Boost

Another long day in Stockholm, but needed some air when I got home. So a short jog includning 10 strides on grass to get the right feeling for the weekend.

Tuesday Oct 14, 2014 #

Note
(rest day)

Full day with training course in Stockholm.

Monday Oct 13, 2014 #

6 PM

Running warm up/down 12:29 [2] 2.58 km (4:50 / km) +34m 4:32 / km
shoes: NB 890

Intervals hills 22:31 intensity: (3:31 @2) + (4:00 @3) + (12:00 @4) + (3:00 @5) 5.27 km (4:16 / km) +8m 4:14 / km
shoes: NB 890

Back to the hill-route. Said some weeks ago that I was going to do 6 times under 2 min before the XC-champs, and today was the doomsday.

6 times the hill route with 2min jog rest. Usually I am slow-starter so maybe went a little too hard today starting with the fastest one. Lost a little focus on the 3rd and 5th but still a great session. Felt good all the way, looking forward to the 4k XC-champs on Saturday, but no clue how I will compare to the others.

1:57
1:58
1:59
1:58
2:00 (missed the lap button, so probably just under 2)
1:58

Running warm up/down 9:54 [1] 2.61 km (3:48 / km)
shoes: NB 890

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