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Training Log Archive: loefaas

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Skiing4 6:36:37 55.55(7:08) 89.4(4:26) 600
  SkiErg2 1:41:13
  Intervals1 49:07 6.95(7:04) 11.19(4:23) 24
  Running1 30:00 3.96(7:34) 6.37(4:42) 38
  Strength1 25:00
  Total7 10:01:57 66.46 106.96 662
  [1-5]7 9:58:22

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

4 PM

Skiing 1:53:30 intensity: (50 @0) + (18:27 @1) + (55:31 @2) + (33:10 @3) + (1:01 @4) + (4:31 @5) 32.17 km (3:32 / km) +300m 3:22 / km
ahr:160 max:210

A try for some longer threshold on ski. Tracks at vedbobacken, one lap around 1.1 km with a short very steep uphill. Quite ok, but hard to get hr up just double poling.

Saturday Jan 7, 2017 #

5 PM

Skiing 1:27:35 intensity: (20 @0) + (1:12:47 @1) + (14:28 @2) 21.02 km (4:10 / km) +86m 4:05 / km
ahr:138 max:156

Friday Jan 6, 2017 #

5 PM

Running 30:00 intensity: (7:15 @1) + (20:45 @2) + (2:00 @3) 6.37 km (4:42 / km) +38m 4:34 / km
ahr:149 max:163

Strength 25:00 [3]

Thursday Jan 5, 2017 #

12 PM

Skiing warm up/down 1:08:32 intensity: (15:01 @1) + (53:13 @2) + (18 @3) 12.35 km (5:33 / km) +79m 5:23 / km
ahr:147 max:164

Skiing from home, -14 degrees today so very harsh snow like skiing in potato flour.

SkiErg 44:41 intensity: (13:32 @1) + (11:44 @2) + (17:47 @3) + (1:38 @4)
ahr:160 max:215

Due to the cold outside I felt it was better to do the harder bit indoor to save the respiratory system.

10*3min on the ski-erg. First one very tough, better and better along the way. From 1:54/500m down to 1:49/500m.

Wednesday Jan 4, 2017 #

3 PM

Skiing 2:07:00 intensity: (45:34 @1) + (1:17:26 @2) + (2:53 @3) + (1:07 @4) 23.84 km (5:20 / km) +136m 5:11 / km
ahr:145 max:175

Skiing from home. Tough conditions with quite soft tracks and a lot of fresh snow during the night and the day. Mostly old-style classic skiing.

Tuesday Jan 3, 2017 #

4 PM

SkiErg intervals 56:32 intensity: (1:45 @0) + (9:01 @1) + (12:05 @2) + (10:01 @3) + (20:17 @4) + (3:23 @5)
ahr:158 max:177

Intervals on the skierg. 500m-1k-2k-3k-2k-1k-500m. Good feeling today.

Monday Jan 2, 2017 #

5 PM

Intervals 49:07 intensity: (40 @0) + (9:37 @1) + (18:30 @2) + (7:12 @3) + (13:08 @4) 11.19 km (4:23 / km) +24m 4:21 / km
ahr:155 max:176 shoes: NB 890

8 times the hill route. Quite slow times but got the hr up.

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