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Training Log Archive: loefaas

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Intervals2 1:39:38 14.55(6:51) 23.42(4:15) 290
  Snow running1 1:35:26 9.04(10:34) 14.54(6:34) 480
  Terrain running1 1:28:12 8.19(10:46) 13.18(6:41) 46
  Running2 1:23:36 10.78(7:45) 17.35(4:49) 122
  SkiErg1 50:02
  Strength2 35:00
  Total7 7:31:54 42.56 68.5 938
  [1-5]7 7:12:06

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

12 PM

Intervals 58:47 intensity: (17 @0) + (10:01 @1) + (24:50 @2) + (21:38 @3) + (2:01 @4) 13.58 km (4:20 / km) +173m 4:04 / km
ahr:154 max:174 shoes: X-talon 212 (IV)

A try to intervals in the snow. Hard to push when it is so slippery.

Saturday Nov 5, 2016 #

2 PM

Snow running 1:35:26 intensity: (16:57 @0) + (47:30 @1) + (30:59 @2) 14.54 km (6:34 / km) +480m 5:38 / km
ahr:135 max:157 shoes: X-talon 212 (IV)

Nice long run in deep snow in risberg. About 30-40 cm snow already now, but very soft and wet under.

Friday Nov 4, 2016 #

10 AM

Intervals 40:51 intensity: (18 @0) + (7:34 @1) + (18:05 @2) + (5:51 @3) + (9:03 @4) 9.84 km (4:09 / km) +118m 3:55 / km
ahr:154 max:175 shoes: UltraBoost (II)

Lunch-time 4*4min intervals on ice and snow in Ludvika.

Thursday Nov 3, 2016 #

11 AM

Running 22:07 intensity: (21 @0) + (3:02 @1) + (14:11 @2) + (4:33 @3) 4.97 km (4:27 / km) +36m 4:18 / km
ahr:150 max:167

Strength 20:00 [1]

Usual gym stuff

Wednesday Nov 2, 2016 #

5 PM

Running 1:01:29 intensity: (32 @0) + (26:40 @1) + (33:33 @2) + (44 @3) 12.39 km (4:58 / km) +86m 4:48 / km
ahr:144 max:164

Strength 15:00 [1]

core in the basement

Tuesday Nov 1, 2016 #

6 PM

SkiErg intervals 50:02 intensity: (53 @0) + (15:46 @1) + (11:08 @2) + (12:26 @3) + (9:49 @4)
ahr:151 max:176

4*8min. From 1:52/500m down to 1:50.5/500m

Monday Oct 31, 2016 #

6 PM

Terrain running 1:28:12 intensity: (30 @0) + (1:02:29 @1) + (23:16 @2) + (1:57 @3) 13.18 km (6:41 / km) +46m 6:35 / km
ahr:137 max:162 shoes: X-talon 212 (III)

Longish run with the b-boys in surahammar. Quite easy pace today.

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