Training Log Archive: loefaasIn the 7 days ending Aug 7, 2016:
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Saturday Aug 6, 2016 #
1 PM
Running warm up/down 16:48 3.48 km (4:50 / km) +75m 4:22 / km
ahr:140 max:165 shoes: UltraBoost (II)
Running race 34:31 9.99 km (3:27 / km) +124m 3:15 / km
ahr:177 max:181 shoes: Boston Boost
Stopped for Tällbergsmilen 10k race up in Dalarna on our way to Dalhalla. Really like this race, cosy in a very nice surrounding. Have done the half-marathon two times (2012 and 2014) and the quarter (2013) before. The 10k course is new since 2014 so have not done it before (basically the same as the quarter-marathon course).
Easy first 2k followed by a big climb where the top is reached after 4k, 2k downhill then just survive the last four flat kms.
Opened hard but controlled, not the best guys running so alone from the first km. Felt good uphill, but felt the lack of proper running training in the end so the three last kms were really tough.
Always nice with a victory even if the time was't that good.
Easy first 2k followed by a big climb where the top is reached after 4k, 2k downhill then just survive the last four flat kms.
Opened hard but controlled, not the best guys running so alone from the first km. Felt good uphill, but felt the lack of proper running training in the end so the three last kms were really tough.
Always nice with a victory even if the time was't that good.
Running warm up/down 7:06 1.32 km (5:23 / km) +5m 5:17 / km
ahr:144 max:151 shoes: Boston Boost
Friday Aug 5, 2016 #
Event: 2016 Summer Olympics
3 PM
Rollerski 57:18 16.81 km (3:25 / km) +53m 3:21 / km
ahr:140 max:159
Tested the virtual pt wememove on the rollerskis. Two times a 8 min double poling test and some other exercises. Seems to have a lot to work on.
Thursday Aug 4, 2016 #
12 PM
Running 41:01 9.19 km (4:28 / km) +43m 4:22 / km
ahr:155 max:179 shoes: NB 890
Intervals at the lit track at home. 2*Hill route +1 whole lap + 1 Hill route.
Wednesday Aug 3, 2016 #
10 AM
Rollerski 2:54:24 46.88 km (3:43 / km) +330m 3:36 / km
ahr:141 max:157 shoes: Swenor
Long one today. Väsman runt, around the lake north of Ludvika. Mostly on bike paths along an old railroad so no traffic which was nice. But this meant mostly flat also. More hilly along the ordinary roads between Sunnasjö and björnhyttan. Would have been good with some extra energy for the last bit.
Monday Aug 1, 2016 #
5 PM
Intervals 41:01 9.69 km (4:14 / km) +104m 4:01 / km
ahr:161 max:180 shoes: UltraBoost (II)
4*4min intervals on the track at biskopsnäset. Tired after a day roof construction/restoration on the summer cottage.