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Training Log Archive: loefaas

In the 7 days ending Sep 13, 2015:

activity # timemileskm+m
  Trail running3 3:19:58 19.94(10:02) 32.09(6:14) 1605
  Other4 2:47:05 1.52 2.44
  Strength1 50:00
  Intervals1 43:29 6.17(7:03) 9.92(4:23) 233
  cycling1 35:40 0.56(1:03:47) 0.9(39:38) 1
  Running1 29:38 3.56(8:19) 5.73(5:10) 176
  Total10 8:45:50 31.74 51.09 2015
  [1-5]10 8:36:29

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

10 AM

Trail running 1:14:39 intensity: (43:14 @1) + (24:28 @2) + (6:20 @3) + (37 @4) 10.27 km (7:16 / km) +775m 5:17 / km
ahr:137 max:174 shoes: Energy boost (III)

Another nice tour, this time on the other side of the valley around Mürren. Not as nice weather today but the views where as impressive. Found some nice hill and ridges to go up there as well.

Saturday Sep 12, 2015 #

11 AM

Trail running 1:33:37 intensity: (52:40 @1) + (26:38 @2) + (14:19 @3) 15.01 km (6:14 / km) +652m 5:07 / km
ahr:140 max:167 shoes: NB 890

Life quality deluxe! On a weekend trip with my parents to Lauterbrunnen. Went up to Männlichen to take the route to Kleine Scheidegg. Combined run and hike for me. Super weather and extraordinary views over the valley and the Jungfrau. Did an extra route up to the top of Lauberhorn. Run down the upper part of the Lauberhornrennen dowhill ski course, bold guys doing that race for sure..


Friday Sep 11, 2015 #

6 AM

Running 29:38 intensity: (14 @0) + (18:53 @1) + (10:31 @2) 5.73 km (5:10 / km) +176m 4:29 / km
ahr:140 max:156 shoes: Energy boost (III)

Thursday Sep 10, 2015 #

7 AM

Other 30:01 intensity: (3:54 @0) + (14:54 @1) + (10:21 @2) + (18 @3) + (8 @4) + (26 @5)
ahr:134 max:182

easy morning on the cross-trainer.
6 PM

Intervals 43:29 intensity: (23 @0) + (11:37 @1) + (14:15 @2) + (10:29 @3) + (5:58 @4) + (47 @5) 9.92 km (4:23 / km) +233m 3:55 / km
ahr:153 max:179 shoes: Energy boost (III)

Back to running intervals! Long time no see, 4*4min. Far from good running shape but nice with some part downhill so at least I could quite fast. Foot pretty good all the way so that was nice also.

Wednesday Sep 9, 2015 #

7 AM

Trail running 31:42 intensity: (33 @0) + (5:34 @1) + (22:21 @2) + (3:14 @3) 6.8 km (4:40 / km) +178m 4:07 / km
ahr:149 max:166 shoes: Energy boost (III)

Morning run, crisp out but lovely sunrise.
5 PM

Other warm up/down 15:00 [1] 0.44 km (34:24 / km)
ahr:105 max:132

Strength 50:00 [1]

Tuesday Sep 8, 2015 #

7 AM

cycling 35:40 [1] 0.9 km (39:38 / km) +1m 39:25 / km
ahr:118 max:134

Very tired morning on the stationary bike.
5 PM

Other warm up/down 10:00 intensity: (1:34 @0) + (7:35 @1) + (51 @2) 0.19 km (52:38 / km)
ahr:126 max:146

Other intervals 30:00 intensity: (9 @0) + (2:44 @1) + (7:11 @2) + (12:09 @3) + (7:47 @4) 0.57 km (52:10 / km)
ahr:160 max:174

Sweatfeast in the gym with crosstrainer intervals. 6*4min.

Other warm up/down 15:01 [1] 0.38 km (39:37 / km)
ahr:134 max:144

Monday Sep 7, 2015 #

5 PM

Other 1:07:03 intensity: (2:34 @0) + (56:41 @1) + (7:48 @2) 0.86 km (1:17:47 / km)
ahr:130 max:155

Recovery day. 30 min cross-trainer and 37min stationary bike

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