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Training Log Archive: loefaas

In the 7 days ending Aug 14, 2016:

activity # timemileskm+m
  Rollerski3 4:59:04 48.35(6:11) 77.81(3:51) 347
  Trail running1 1:54:12 16.57(6:53) 26.67(4:17) 217
  Intervals2 1:42:27 15.42(6:39) 24.81(4:08) 87
  Strength2 50:00
  Running1 37:46 5.44(6:57) 8.75(4:19) 103
  SkiErg1 10:00
  Other1 10:00 0.81(12:20) 1.3(7:40)
  Total8 10:23:29 86.58 139.34 755
  [1-5]8 10:16:05

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MoTuWeThFrSaSu

Sunday Aug 14, 2016 #

12 PM

Trail running 1:54:12 intensity: (17 @0) + (18:39 @1) + (1:32:38 @2) + (2:38 @3) 26.67 km (4:17 / km) +217m 4:07 / km
ahr:148 max:166 shoes: UltraBoost (II)

Vasaloppet trail from Risberg to Oxberg. First part really nice with smaller trails, soft ski-track and footbridges through the marshes. Second part is together with the bike-vasa route so mainly gravel over marshed and everywhere so more ordinary running and not as fun.

Saturday Aug 13, 2016 #

7 AM

Rollerski 3:07:50 intensity: (1:15 @0) + (26:46 @1) + (2:30:18 @2) + (7:17 @3) + (2:14 @5) 47.65 km (3:57 / km) +171m 3:52 / km
ahr:148 max:189 shoes: Swenor

Up in risberg this weekend. The "bike-vasa" today so a lot of traffic along the main road. Got a ride down to tennäng than rollerskiing on the smaller not so good road to venjan and back. Cheered for elin's brother when he passed tennäng then ended the session with the nice climb up to risberg.

Friday Aug 12, 2016 #

11 AM

Intervals 44:05 intensity: (10:20 @1) + (11:59 @2) + (12:58 @3) + (7:39 @4) + (1:09 @5) 10.06 km (4:23 / km) +27m 4:19 / km
ahr:155 max:187

Lunch intervals at the hillängen track in ludvika. 10 by 400 m with 200m jog rest. No times to celebrate but starting to get a better flow in the running at least.

Thursday Aug 11, 2016 #

11 AM

Running 37:46 intensity: (5:10 @0) + (6:13 @1) + (25:03 @2) + (1:20 @3) 8.75 km (4:19 / km) +103m 4:05 / km
ahr:139 max:163

Strength 20:00 [1]

Wednesday Aug 10, 2016 #

7 AM

Rollerski 58:21 intensity: (8 @0) + (33:54 @1) + (24:19 @2) 14.98 km (3:54 / km) +74m 3:48 / km
ahr:143 max:156 shoes: Swenor

job commute
5 PM

Rollerski 52:53 intensity: (24 @0) + (46:06 @1) + (6:23 @2) 15.18 km (3:29 / km) +102m 3:22 / km
ahr:139 max:150 shoes: Swenor

Tuesday Aug 9, 2016 #

5 PM

Intervals 58:22 intensity: (10 @0) + (5:43 @1) + (16:22 @2) + (9:16 @3) + (20:28 @4) + (6:23 @5) 14.75 km (3:57 / km) +60m 3:53 / km
ahr:162 max:179 shoes: Boston Boost

Realised afterwards that it was a bad idea with a tough session on roads with calves still destroyed since Saturday's race.
Today it was 1k-2k-3k-2k-1k in very windy conditions. Still a lot to work on to get some speed in the running.

Monday Aug 8, 2016 #

4 PM

Other warm up/down 10:00 [1] 1.3 km (7:40 / km)
ahr:116 max:157

SkiErg 10:00 intensity: (5:00 @1) + (2:00 @2) + (2:00 @3) + (1:00 @4)

10*30s - 30 s rest, avg ~1.44-1.45 s/500m

Strength 30:00 [1]

Had planned a longer running + strength cross-session. But a last minute work dinner popped up so had to keep it short.

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