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Training Log Archive: loefaas

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Intervals2 1:50:22 15.4(7:10) 24.79(4:27) 462
  Chariot-running2 1:43:51 13.81(7:31) 22.23(4:40) 268
  Trail running1 49:45 6.72(7:24) 10.81(4:36) 198
  Strength & plyometrics1 40:00
  Strength1 30:00
  SkiErg1 21:31 0.21(1:40:05) 0.35(1:02:11)
  Running1 20:59 2.89(7:15) 4.66(4:30) 41
  Total8 6:16:28 39.05 62.84 969
  [1-5]8 6:04:57

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Chariot-running 40:25 intensity: (17:00 @1) + (18:21 @2) + (4:52 @3) + (12 @4) 8.45 km (4:47 / km) +127m 4:27 / km
ahr:137 max:169 shoes: Energy Boost (IV)

6 PM

Strength & plyometrics 40:00 [1]

Rockgympa with Elin

Saturday Nov 11, 2017 #

6 PM

Intervals 56:54 intensity: (9:03 @1) + (16:13 @2) + (13:40 @3) + (15:24 @4) + (2:34 @5) 12.82 km (4:26 / km) +303m 3:58 / km
ahr:159 max:178 shoes: NB Vazee Prism

Friday Nov 10, 2017 #

6 PM

SkiErg 21:31 intensity: (14 @0) + (8:40 @1) + (6:40 @2) + (2:50 @3) + (3:07 @4) 0.35 km (1:02:11 / km)
ahr:146 max:174

Thursday Nov 9, 2017 #

12 PM

Running 20:59 intensity: (10:33 @0) + (3:05 @1) + (7:21 @2) 4.66 km (4:30 / km) +41m 4:19 / km
ahr:112 max:156

Strength 30:00 [1]

Wednesday Nov 8, 2017 #

1 PM

Chariot-running 1:03:26 intensity: (38 @0) + (30:24 @1) + (19:40 @2) + (4:50 @3) + (4:12 @4) + (3:42 @5) 13.78 km (4:36 / km) +141m 4:23 / km
ahr:145 max:189

Tuesday Nov 7, 2017 #

6 PM

Intervals 53:28 intensity: (19:25 @1) + (9:21 @2) + (2:23 @3) + (8:44 @4) + (13:35 @5) 11.97 km (4:28 / km) +159m 4:11 / km
ahr:157 max:184 shoes: NB Vazee Prism

Intervals with Tuna. 3*8min with 2min rest. (Others did 4 but I didn't want to push since I am still recovering from the cold).
Good pace with an Emil Svensk disappearing in the front.

Monday Nov 6, 2017 #

5 PM

Trail running 49:45 intensity: (6 @0) + (11:29 @1) + (23:17 @2) + (13:10 @3) + (1:36 @4) + (7 @5) 10.81 km (4:36 / km) +198m 4:13 / km
ahr:153 max:177 shoes: UltraBoost (II)

Easy run on the 10k from home.

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