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Training Log Archive: loefaas

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Running6 3:39:24 30.92(7:06) 49.76(4:25) 162
  Skiing2 2:27:26 21.32(6:55) 34.31(4:18) 779
  Intervals2 42:30 4.35(9:46) 7.0(6:04)
  Drills and strides2 20:00 1.24(16:06) 2.0(10:00)
  Total8 7:09:20 57.84(7:25) 93.08(4:37) 941
  [1-5]8 7:08:58

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

1 PM

Skiing 1:01:54 [2] 15.15 km (4:05 / km) +356m 3:39 / km

Saturday Jan 24, 2015 #

12 PM

Skiing 1:25:32 intensity: (25:00 @1) + (17:47 @2) + (37:54 @3) + (4:51 @4) 19.16 km (4:28 / km) +423m 4:01 / km
ahr:165 max:184

Friday Jan 23, 2015 #

5 PM

Running warm up/down 13:28 [2] 3.0 km (4:29 / km)
shoes: Adidas Glide Boost

Drills and strides 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas Glide Boost

Intervals 25:00 intensity: (5:00 @2) + (5:00 @3) + (10:00 @4) + (5:00 @5) 5.0 km (5:00 / km)
shoes: Adidas adios boost

Running warm up/down 10:13 [1] 2.0 km (5:07 / km)
shoes: Adidas Glide Boost

Thursday Jan 22, 2015 #

5 PM

Running 58:25 [2] 12.92 km (4:31 / km) +46m 4:26 / km
shoes: Adidas Glide Boost

Run home from Rocklunda. Heavy snowfall and a lot of snow on the roads made it quite slow.

Wednesday Jan 21, 2015 #

5 PM

Running 19:29 [2] 4.0 km (4:52 / km)
shoes: Adidas Glide Boost

Drills and strides 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas Glide Boost

6 PM

Intervals 17:30 intensity: (6:30 @2) + (3:00 @3) + (3:00 @4) + (5:00 @5) 2.0 km (8:45 / km)
shoes: Asics Turbo Ghost II

Joined the local track club today for some speedwork. 10*200m with a little over 1 min rest. Second oldest (after me) was 17yrs so a lot of young enthusiasm.

First one on 27.6s, way too fast for me but fun to see that I still can run that fast. Kept the average under 30 s and none slower than 30.5 s so turned out to a very good session.

27.6s
28.4s
30.1s
29.0s
30.1s
29.7s
30.4s
30.3s
29.9s
29.8s

C • young enthusiasm 3

Running warm up/down 13:26 [1] 3.0 km (4:29 / km)
shoes: Adidas Glide Boost

Tuesday Jan 20, 2015 #

6 PM

Running 1:03:17 [2] 14.83 km (4:16 / km) +73m 4:10 / km
shoes: Adidas Glide Boost

standard-route

Monday Jan 19, 2015 #

6 PM

Running tempo 41:06 intensity: (22 @0) + (8:24 @1) + (13:21 @2) + (13:01 @3) + (5:58 @4) 10.01 km (4:06 / km) +43m 4:01 / km
ahr:154 max:176 shoes: NB 890

Time to kick-start the body after cold. Easier steady state, 10 min out in ~ 3.45 pace and 10 min back in ~3.35 pace. Fresh layer of snow but not so slippery.

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