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Training Log Archive: loefaas

In the 7 days ending Feb 15, 2015:

activity # timemileskm+m
  Running5 4:02:39 35.37(6:52) 56.93(4:16) 277
  Skiing2 2:18:56 24.82(5:36) 39.94(3:29) 245
  Intervals1 32:00 3.29(9:43) 5.3(6:02)
  Drills and strides2 15:00 0.93(16:06) 1.5(10:00)
  Total7 7:08:35 64.42(6:39) 103.67(4:08) 522
  [1-5]7 7:05:40

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MoTuWeThFrSaSu

Sunday Feb 15, 2015 #

9 AM

Skiing warm up/down 13:20 [1] 2.79 km (4:47 / km) +30m 4:32 / km
ahr:114 max:136

Skiing race 55:59 intensity: (14 @0) + (3:17 @1) + (51:58 @2) + (30 @3) 17.67 km (3:10 / km) +63m 3:07 / km
ahr:151 max:159

Skiing competition arranged by Letro in Surahammar. 2*9km mostly on a lake and flat marsh. Nice conditions with hard icy tracks and quite flat course so only option was blanke skiis.
Not used to racing on skiis, and too weak in the upper body so hard to get the HR up high, very fun though.
Beat Elin by 1 min, but guess that could have something to do with that she did a 42km race yesterday.

Skiing warm up/down 6:00 [1] 1.2 km (4:59 / km) +2m 4:57 / km
ahr:109 max:118

Saturday Feb 14, 2015 #

6 PM

Skiing 1:03:37 intensity: (2:41 @0) + (1:00:56 @1) 18.27 km (3:29 / km) +150m 3:21 / km
ahr:123 max:143

Easy ski from home when we got back after a full day at a skiing competition in Stockholm.
Very fast and icy tracks, but very nice to have more than 15k of skiing tracks just 300m from the door.

Friday Feb 13, 2015 #

6 PM

Running warm up/down 13:59 [2] 3.11 km (4:30 / km) +21m 4:21 / km
shoes: Adidas Glide Boost

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

Running race 8:56 [5] 3.0 km (2:59 / km)
shoes: Asics Turbo Ghost II

3k race in Stockholm. Had hoped for a fast good race, but all the good people signed up didn't show up. I was the only sub9 runner there so had a mental breakdown before since the plan was just to keep the backs of some fast runners.

Alone from the first step, good pace first km, started to loose it after that.
2:56
5:57
8:57
C • a win is a win :) 1

Running warm up/down 15:00 [1] 3.0 km (5:00 / km) +1m 5:00 / km
shoes: Adidas Glide Boost

Thursday Feb 12, 2015 #

5 PM

Running 51:01 [2] 12.22 km (4:10 / km) +71m 4:03 / km
shoes: Adidas Glide Boost

Tuesday Feb 10, 2015 #

5 PM

Running warm up/down 13:58 [2] 3.0 km (4:39 / km) +1m 4:39 / km
shoes: Adidas Glide Boost

Drills and strides 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas Glide Boost

Intervals 32:00 intensity: (15:00 @2) + (5:00 @3) + (8:00 @4) + (4:00 @5) 5.3 km (6:02 / km)
shoes: Adidas adios boost

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Adidas Glide Boost

Monday Feb 9, 2015 #

7 AM

Running 1:02:49 [2] 14.81 km (4:15 / km) +84m 4:08 / km
shoes: Adidas Glide Boost

First time this year with work commute both ways. Last bit home a little tough but otherwise fine.
5 PM

Running 1:04:56 [2] 15.28 km (4:15 / km) +99m 4:07 / km
shoes: Adidas Glide Boost

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