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Training Log Archive: loefaas

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Rollerski1 2:20:19 24.1(5:49) 38.79(3:37) 237
  Running4 2:16:26 19.13(7:08) 30.78(4:26) 163
  Intervals3 1:59:03 11.95(9:58) 19.23(6:11) 26
  Trail running1 1:23:22 10.77(7:45) 17.33(4:49) 314
  Strength2 40:00
  SkiErg1 23:10
  Drills and strides1 10:00 0.62(16:06) 1.0(10:00)
  Total9 9:12:20 66.57 107.13 740
  [1-5]9 9:06:08

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

9 AM

Rollerski 2:20:19 intensity: (13 @0) + (1:28:47 @1) + (51:08 @2) + (11 @3) 38.79 km (3:37 / km) +237m 3:31 / km
ahr:141 max:161

Saturday Nov 19, 2016 #

5 PM

Running warm up/down 23:22 intensity: (29 @0) + (16:54 @1) + (5:59 @2) 4.41 km (5:18 / km) +18m 5:12 / km
ahr:139 max:154 shoes: Energy Boost (IV)

Including 3 min ski-erg in the end.

SkiErg 18:04 intensity: (51 @1) + (3:22 @2) + (3:10 @3) + (7:42 @4) + (2:59 @5)
ahr:167 max:177

5000m time-trial on the skierg. Felt good and strong the whole way so that was nice. Ended up just under 18min, 17.59, meaning average of 1:48/500m. (3.54 W/kg).
About 1 min faster compared to the test in the spring.

SkiErg warm up/down 5:06 intensity: (4:44 @1) + (22 @2)
ahr:141 max:146

Friday Nov 18, 2016 #

4 PM

Running 30:01 intensity: (13 @0) + (19:31 @1) + (10:17 @2) 6.78 km (4:26 / km) +34m 4:19 / km
ahr:141 max:152

Strength 20:00 [1]

Core in the basement

Thursday Nov 17, 2016 #

7 AM

Intervals 22:38 intensity: (7:16 @1) + (4:35 @2) + (4:39 @3) + (5:48 @4) + (20 @5) 4.28 km (5:17 / km)
ahr:155 max:178

Run class with work colleagues. First some warm-up with drills followed by 10min 15s-15s intervals at the 115m indoor track in Punkt. Lastly 5*1lap with some core in between. Hard to run when you have to turn all the time.

Drills and strides warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Energy Boost (IV)

3 PM

Intervals 43:01 intensity: (11 @0) + (12:13 @1) + (9:45 @2) + (10:49 @3) + (10:03 @4) 2.88 km (14:57 / km) +4m 14:51 / km
ahr:149 max:172

Cross-training. 2*4 min rowing maching, 2*4min running, 2*4min skierg

Wednesday Nov 16, 2016 #

11 AM

Running warm up/down 20:24 intensity: (4:21 @0) + (8:24 @1) + (3:29 @2) + (3:42 @3) + (28 @4) 4.7 km (4:20 / km) +38m 4:10 / km
ahr:132 max:172 shoes: Energy Boost (IV)

Strength 20:00 [1]

usual gym stuff
6 PM

Running 1:02:39 intensity: (11:17 @1) + (51:22 @2) 14.89 km (4:12 / km) +74m 4:06 / km
ahr:148 max:157

Tuesday Nov 15, 2016 #

5 PM

Intervals hills 53:24 intensity: (24 @0) + (13:31 @1) + (21:25 @2) + (9:09 @3) + (8:45 @4) + (10 @5) 12.07 km (4:25 / km) +22m 4:23 / km
ahr:152 max:178 shoes: NB 890

8*hill route. Slippery conditions.

Monday Nov 14, 2016 #

11 AM

Trail running 1:23:22 intensity: (21 @0) + (32:07 @1) + (50:35 @2) + (19 @3) 17.33 km (4:49 / km) +314m 4:25 / km
ahr:144 max:160 shoes: UltraBoost (II)

So nice to be in Ludvika and have the wilderness and some hills just around the corner. Nice lunch-run exploring some new trails. Had even some nice views out over ludvika and väsman at the top just below the mist. Need to find better shoes, very slippery on snowy trails.

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