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Training Log Archive: loefaas

In the 7 days ending Jul 2, 2017:

activity # timemileskm+m
  Running4 2:24:53 20.01(7:14) 32.2(4:30) 202
  Chariot-running2 1:49:42 12.51(8:46) 20.13(5:27) 154
  Rollerski2 1:38:47 19.63(5:02) 31.59(3:08) 177
  Intervals2 1:13:32 9.33(7:53) 15.01(4:54) 21
  Total9 7:06:54 61.47(6:57) 98.93(4:19) 555
  [1-5]9 7:04:50

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MoTuWeThFrSaSu

Sunday Jul 2, 2017 #

9 AM

Chariot-running 37:45 intensity: (27 @0) + (29:44 @1) + (7:34 @2) 7.16 km (5:16 / km) +51m 5:05 / km
ahr:137 max:156 shoes: Energy Boost (IV)

Easy with Ella and Algot

Saturday Jul 1, 2017 #

11 AM

Chariot-running 1:11:57 intensity: (16 @0) + (1:10:18 @1) + (1:23 @2) 12.97 km (5:33 / km) +103m 5:20 / km
ahr:135 max:156 shoes: Energy Boost (IV)

Longer easy with Elin and Ella.

Friday Jun 30, 2017 #

6 PM

Running warm up/down 18:06 intensity: (14 @0) + (9:47 @1) + (8:05 @2) 3.74 km (4:50 / km) +8m 4:47 / km
ahr:138 max:158 shoes: Energy Boost (IV)

Running race 16:23 intensity: (22 @1) + (12 @2) + (2:50 @3) + (9:02 @4) + (3:57 @5) 4.97 km (3:18 / km) +17m 3:14 / km
ahr:172 max:181 shoes: Boston Boost

5k race in Norberg.

Running 10:25 intensity: (16 @0) + (6:04 @1) + (4:05 @2) 2.01 km (5:11 / km) +11m 5:03 / km
ahr:140 max:151

Thursday Jun 29, 2017 #

7 AM

Rollerski 46:41 intensity: (4 @0) + (45:17 @1) + (1:20 @2) 15.72 km (2:58 / km) +76m 2:54 / km
ahr:135 max:147

4 PM

Rollerski 52:06 intensity: (14 @0) + (48:18 @1) + (3:34 @2) 15.86 km (3:17 / km) +101m 3:11 / km
ahr:133 max:156

Wednesday Jun 28, 2017 #

11 AM

Running 46:53 intensity: (8 @0) + (26:58 @1) + (19:39 @2) + (8 @3) 9.89 km (4:44 / km) +103m 4:30 / km
ahr:142 max:160 shoes: Energy Boost (IV)

Lunch run with Carl-Olof and Göran.
4 PM

Running 11:44 intensity: (8 @0) + (7:37 @1) + (3:39 @2) + (15 @3) + (5 @4) 2.57 km (4:34 / km) +6m 4:31 / km
ahr:139 max:170

Intervals 26:02 intensity: (7:20 @1) + (8:01 @2) + (6:30 @3) + (3:59 @4) + (12 @5) 4.98 km (5:14 / km) +2m 5:13 / km
ahr:154 max:180 shoes: Boston Boost

Track intervals. 400m with varying rest.

Running 8:48 intensity: (2:02 @1) + (6:46 @2) 1.8 km (4:53 / km) +7m 4:48 / km
ahr:148 max:158

Tuesday Jun 27, 2017 #

5 PM

Running 32:34 intensity: (17 @0) + (11:39 @1) + (20:05 @2) + (33 @3) 7.22 km (4:31 / km) +51m 4:21 / km
ahr:144 max:161 shoes: Energy Boost (IV)

easy one. tired legs.

Monday Jun 26, 2017 #

4 PM

Intervals 47:30 intensity: (15:39 @1) + (17:52 @2) + (6:40 @3) + (6:16 @4) + (1:03 @5) 10.04 km (4:44 / km) +20m 4:41 / km
ahr:150 max:179 shoes: Boston Boost

Track intervals in between very windy and storm conditions. 200-400-600-800-1000-600-400-200. With 30s-90s on the way up to 1k and one minute more on the four last. Skipped the 800m on the way down since I had lost pace and the long ones were really tough in the wind.
The aim was 3min/k on the ones up to 1k and faster on the way down. Ok speed on the two last ones, otherwise slow.

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