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Training Log Archive: loefaas

In the 7 days ending Nov 15, 2015:

activity # timemileskm+m
  Rollerski3 4:28:48 42.72(6:18) 68.75(3:55) 347
  Other2 1:10:01 2.26 3.64
  Running2 58:55 7.35(8:01) 11.83(4:59) 47
  Strength2 50:00
  SkiErg1 40:13 0.23(2:55:53) 0.37(1:49:17)
  Intervals1 37:16 5.12(7:17) 8.24(4:31) 22
  Total8 8:45:13 57.68 92.83 416
  [1-5]8 8:41:51

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MoTuWeThFrSaSu

Sunday Nov 15, 2015 #

5 PM

Running 43:12 intensity: (1:00 @0) + (27:47 @1) + (6:27 @2) + (5:20 @3) + (2:32 @4) + (6 @5) 8.81 km (4:54 / km) +44m 4:47 / km
ahr:139 max:177 shoes: Adidas Glide Boost

Saturday Nov 14, 2015 #

9 AM

Rollerski 2:30:27 intensity: (28 @0) + (1:25:52 @1) + (58:36 @2) + (5:31 @3) 38.34 km (3:55 / km) +175m 3:50 / km
ahr:143 max:165

Nice day out on the rollerskis. First part together with Elin and another guy from västerås ski-club, but they were doing a longer route when I cut home after about 50 min. Tried to push the pace between km 24 to km 34.

Friday Nov 13, 2015 #

Other warm up/down 15:00 [1]

Strength 40:00 [1]

Thursday Nov 12, 2015 #

6 PM

Intervals hills 37:16 intensity: (31 @0) + (9:03 @1) + (14:28 @2) + (4:41 @3) + (7:10 @4) + (1:23 @5) 8.24 km (4:31 / km) +22m 4:28 / km
ahr:152 max:179 shoes: NB 890

Back to nice hill-route at home. 5 laps, with not so good times but the running shape is not the best right now. HR in the celing today, long time since the aerobic was the limiting factor.

Wednesday Nov 11, 2015 #

7 AM

Rollerski 58:53 intensity: (58:01 @1) + (52 @2) 15.37 km (3:50 / km) +73m 3:45 / km

Job commute. Cold and a bit icy both in the morning and the evening, but no problems.
5 PM

Rollerski 59:28 intensity: (57:21 @1) + (2:07 @2) 15.04 km (3:57 / km) +99m 3:50 / km
ahr:153 max:193

Tuesday Nov 10, 2015 #

5 PM

Running warm up/down 15:43 intensity: (20 @0) + (4:40 @1) + (6:35 @2) + (4:00 @3) + (8 @4) 3.02 km (5:12 / km) +3m 5:11 / km
ahr:146 max:169 shoes: Adidas Glide Boost

SkiErg intervals 40:13 intensity: (32 @0) + (10:48 @1) + (10:39 @2) + (6:57 @3) + (11:17 @4) 0.37 km (1:49:17 / km)
ahr:153 max:176

Intervals on the skierg at home. 5*5min with 2min rest, sweat-party!

Monday Nov 9, 2015 #

4 PM

Other 55:01 intensity: (31 @0) + (42:34 @1) + (11:56 @2) 3.64 km (15:07 / km)
ahr:137 max:152

35min on xtrainer and 20 min bike with short strength session in between.

Strength 10:00 [1]

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