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Training Log Archive: loefaas

In the 7 days ending Dec 19, 2010:

activity	#	time	miles		km		+m
Running	7	5:11:17	44.88	(6:56)	72.22	(4:19)	409
Intervals	3	1:55:25	18.07	(6:23)	29.08	(3:58)	55
Terrain running	1	1:40:59	6.24	(16:11)	10.04	(10:03)	113
Strength	1	50:00
Jympa	1	40:00
Steady State	1	9:03	1.86	(4:51)	3.0	(3:01)
Total	8	10:26:44	71.05		114.34		577
[1-5]	8	10:12:04

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Sunday Dec 19, 2010 #

9 AM

Terrain running 1:40:59 **** 10.04 km (10:03 / km) +113m 9:31 / km
ahr:141 max:157 shoes: Icebug Sisu OLX

OK Linné training day, we went to south of Sthlm for some nice trainings. The only problem was that it was a lot more snow than Uppsala. Almost waist height in the open areas. Long and easy.

2 PM

Running 12:52 3.0 km (4:17 / km)
ahr:144 max:152 shoes: NB 750

Steady State 9:03 3.0 km (3:01 / km)
ahr:179 max:186 shoes: Asics DS Racer

Exchanged the second snow-training for some indoor instead. First a 3k TT but nothing to celebrate, kept the pace ok in start but the had some serious bowl problem, probably due to the short time from the lunch after the first training to the start of this one. 3:00 for the first 1k, lost time on the second and passed 2k in 6:03 something. Tried to push it in the end a good 68s on the last 400m but not so much more.. The aim was to beat the whole norwegian national o-team but missed it by some 5s.. I'll take them next time, when I have someone to fight.

C • Nice 13

Intervals 12:33 2.4 km (5:14 / km)
ahr:160 max:181 shoes: Asics DS Racer

Mattias was doing intervals while we other did the TT. Had to go to the bathroom after the TT, but then went with some intervals. Albin pushed really hard on the last one making for the good time.

400m, 1:16
1k, 3:05
1k, 2:57

Running warm up/down 10:12 2.0 km (5:06 / km)
ahr:144 max:147 shoes: NB 750

3000m - Splits

Saturday Dec 18, 2010 #

11 AM

Running 1:27:50 20.98 km (4:11 / km) +84m 4:06 / km
ahr:151 max:160 shoes: NB 750

Slippery around south of uppsala.

Friday Dec 17, 2010 #

5 PM

Running 47:24 [2] 10.87 km (4:22 / km) +65m 4:14 / km
shoes: NB 750

Easy run, very bad conditions today, more snow and warmer so no grip at all..

Jympa 40:00 [1]

Stopped halfway during the run for some "jympa" at friskis as a goodbye for sebba who is going back to australia again. According to seb the leader is the best looking guy he had ever seen, so had to check him out.

C • and... 2

Thursday Dec 16, 2010 #

6 PM

Running 12:05 [1] 1.82 km (6:38 / km) +6m 6:31 / km
ahr:136 max:142 shoes: NB 905

Intervals 55:43 12.68 km (4:24 / km) +55m 4:18 / km
ahr:153 max:175 shoes: NB 905

Intervals with Linné. The weather gods blessed us with some 5-10cm more snow today, which made it hard for smooth running. The pace maybe wasn't that high but the effort was good. Nice training, 6*5min with 2min rest.

Wednesday Dec 15, 2010 #

7 PM

Running warm up/down 22:01 [2] 4.72 km (4:40 / km) +13m 4:36 / km
shoes: NB 758

Strength 50:00 [1]

Strength, coordination and a lot of jumps with the UIF sprinters.

Tuesday Dec 14, 2010 #

5 PM

Running 9:26 2.1 km (4:30 / km) +10m 4:23 / km
ahr:149 max:164 shoes: NB 758

Intervals 47:09 14.0 km (3:22 / km)
ahr:161 max:179 shoes: NB 905

Another session on the treadmill. First 5min in 4:00 pace then right on a plain set of 10*3min with 1min rest jog @ 4:15 pace.
pace on intervals
3:20
3:15
3:10
3:05
3:00
3:00
3:00
3:00
3:00 (incline increased to 2% since the treadmill didn't go faster, to simulate sub-3 pace)
3:00 (incline 2%->2.5% last 1min)

Running 9:18 2.1 km (4:26 / km)
ahr:146 max:153 shoes: NB 758

Monday Dec 13, 2010 #

5 PM

Running 1:40:09 24.63 km (4:04 / km) +231m 3:53 / km
ahr:151 max:167 shoes: NB 758

Monday club run. Nice group of 5 (me, janne, tomas, jonatan and pettsson) went out in the crisp winter night. 21km around south of Uppsala, higher pace in the end.

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