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Training Log Archive: loefaas

In the 9 days ending Aug 9, 2010:

activity # timemileskm+m
  Running7 7:10:47 63.48(6:47) 102.17(4:13) 661
  Intervals4 2:36:54 22.06(7:07) 35.49(4:25) 108
  Steady State1 1:05:40 10.59(6:12) 17.04(3:51) 33
  Orienteering1 49:37 5.86(8:28) 9.42(5:16) 66
  Trail running1 11:05 1.16(9:33) 1.87(5:56) 8
  Total12 11:54:03 103.14(6:55) 165.99(4:18) 876
  [1-5]12 11:53:27

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SuMoTuWeThFrSaSuMo

Monday Aug 9, 2010 #

6 PM

Running 28:32 intensity: (4 @0) + (4 @1) + (5:19 @2) + (21:37 @3) + (1:25 @4) + (3 @5) 6.49 km (4:24 / km) +33m 4:17 / km
ahr:148 max:174 shoes: NB 750

easy recovery run.

Sunday Aug 8, 2010 #

11 AM

Running 1:21:13 intensity: (6 @1) + (4:31 @2) + (56:12 @3) + (20:24 @4) 20.01 km (4:03 / km) +158m 3:54 / km
ahr:155 max:165 shoes: NB 750

Nice longer run, ended a very good training week. 3 weeks to the Swedish long champs now!

Saturday Aug 7, 2010 #

5 PM

Running warm up/down 14:21 intensity: (17 @0) + (40 @1) + (12:22 @2) + (1:02 @3) 2.81 km (5:06 / km) +36m 4:48 / km
ahr:125 max:154 shoes: NB 758

Intervals 27:01 intensity: (2:24 @1) + (12:57 @2) + (3:07 @3) + (8:33 @4) 4.46 km (6:04 / km) +1m 6:03 / km
ahr:138 max:170 shoes: Asics Turbo Ghost II

Back home in Stockholm again, long travel today. But managed to get out fpr a interval session. On the way to the track the monsun rain started. Tough conditions with 0-5cm water on the track. Lost some second because of that, otherwise quite good. But strange I didn't manage to get the heart rate above 170..
8*400m with 2min rest. Avraged around 65s.

Running warm up/down 13:32 [2] 2.29 km (5:55 / km) +33m 5:31 / km
ahr:133 max:141 shoes: NB 758

Friday Aug 6, 2010 #

11 AM

Running 1:02:18 intensity: (9 @1) + (9:20 @2) + (47:40 @3) + (5:09 @4) 15.02 km (4:09 / km) +34m 4:06 / km
ahr:151 max:161 shoes: NB 758

Day on the beach on Fårö, smaller island just north of Gotland. Had a nice run first along the beach, nice hard sand almost like running on a road. Then the road back.

Thursday Aug 5, 2010 #

8 AM

Intervals 39:12 intensity: (13 @1) + (11:07 @2) + (13:43 @3) + (13:16 @4) + (53 @5) 9.67 km (4:03 / km) +31m 3:59 / km
ahr:152 max:175 shoes: NB 905

Nice morning session, back to 4*4min again.
5 PM

Trail running warm up/down 2:40 intensity: (11 @0) + (24 @1) + (2:05 @2) 0.47 km (5:43 / km) +6m 5:23 / km
ahr:116 max:136 shoes: NB 905

Orienteering 49:37 intensity: (4 @0) + (9 @1) + (6:48 @2) + (41:23 @3) + (1:13 @4) **** 9.42 km (5:16 / km) +66m 5:05 / km
ahr:150 max:161 shoes: NB 905

Orienteering training on Torsburgen. Orienteering on Gotland is a sport of its own. Not really my cup of tea. Not so much mistakes, but bad focus and really shitty terrain.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Trail running warm up/down 8:25 intensity: (13 @1) + (5:17 @2) + (2:55 @3) 1.4 km (6:00 / km) +2m 5:58 / km
ahr:137 max:168 shoes: NB 905

Wednesday Aug 4, 2010 #

11 AM

Steady State 1:05:40 intensity: (16 @1) + (15:07 @2) + (14:52 @3) + (35:25 @4) 17.04 km (3:51 / km) +33m 3:49 / km
ahr:155 max:170 shoes: NB 905

Longer mid-day intervals today. 4*10min in a nice pace. Tough head-wind on the last one.
C • O map 2

Tuesday Aug 3, 2010 #

8 AM

Intervals 50:53 intensity: (13 @1) + (11:01 @2) + (24:43 @3) + (14:56 @4) 11.63 km (4:23 / km) +37m 4:18 / km
ahr:152 max:169 shoes: NB 905

5*4min, not so fresh legs today. low hr
4 PM

Running 1:10:38 intensity: (8 @1) + (10:46 @2) + (59:44 @3) 17.34 km (4:04 / km) +48m 4:01 / km
ahr:147 max:154 shoes: NB 758

nice longer run, tired legs but good pace and low hr

Monday Aug 2, 2010 #

8 AM

Intervals 39:48 intensity: (15 @1) + (12:06 @2) + (8:28 @3) + (15:59 @4) + (3:00 @5) 9.73 km (4:05 / km) +39m 4:00 / km
ahr:154 max:175 shoes: NB 905

Morning-intervals, 4*4min with 1min rest. OK
4 PM

Running 1:35:47 intensity: (6 @1) + (12:35 @2) + (1:23:06 @3) 22.84 km (4:12 / km) +72m 4:08 / km
ahr:149 max:157 shoes: NB 758

Staying at Elin's parents cottage on Gotland for about a week, plan to get some heavy training in now. Nice long run, first a long the coast south, with an awful smell from the sea water, very varied surface the first half, nice trails, grass, stones, sand, swamp and tried one trail through the forest where I ended up in major bracken field and had to go back more or less. Good pace on the road back home.

Sunday Aug 1, 2010 #

12 PM

Running 1:04:26 intensity: (12 @1) + (3:54 @2) + (36:14 @3) + (24:06 @4) 15.37 km (4:12 / km) +247m 3:53 / km
ahr:156 max:171 shoes: NB 758

Good run today. Nice pace and a hilly track made some good training.

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