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Training Log Archive: loefaas

In the 9 days ending Dec 12, 2010:

activity # timemileskm+m
  Running7 7:06:32 62.13(6:52) 99.98(4:16) 1096
  Trail running1 1:34:48 10.21(9:17) 16.43(5:46) 870
  Steady State1 35:26 6.28(5:39) 10.1(3:30)
  Total8 9:16:46 78.61(7:05) 126.52(4:24) 1966
  [1-5]8 9:15:17

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SaSuMoTuWeThFrSaSu

Sunday Dec 12, 2010 #

11 AM

Running long 2:02:11 intensity: (1:40 @1) + (1:19:48 @2) + (11:35 @3) + (29:08 @4) 31.0 km (3:56 / km) +139m 3:51 / km
ahr:158 max:173 shoes: NB 758

Long run, first 13.5km outside in the cold and snow. Stopped at friskis for a little higher pace on the treadmill, 40min/11.5km. Then back home. Body not on top today either but pretty ok. Heart rate a little higher than it should.

Saturday Dec 11, 2010 #

1 PM

Running 46:35 intensity: (8:30 @1) + (23:25 @2) + (14:38 @3) + (2 @4) 11.1 km (4:12 / km) +74m 4:04 / km
ahr:158 max:171 shoes: NB 758

back in cold and snowy uppsala. easy run, body not recovered after the week in france

Thursday Dec 9, 2010 #

6 PM

Running 59:02 intensity: (21:25 @1) + (23:13 @2) + (9:55 @3) + (4:29 @4) 12.11 km (4:52 / km) +436m 4:08 / km
ahr:149 max:176 shoes: NB 750

Once more up to la bastille. Colder today, and had to go after nightfall. Tried to push a little harder on the uphill. Found another nice trail to go down, but very tricky especially in the dark with my small petzl light.

Wednesday Dec 8, 2010 #

10 AM

Trail running 1:34:48 intensity: (28:52 @1) + (25:13 @2) + (20:20 @3) + (20:23 @4) 16.43 km (5:46 / km) +870m 4:34 / km
ahr:153 max:174 shoes: NB 750

Lovely day with sun and 10-15 degrees, skipped some of the morning chemistry sessions to get outside instead. This is what I miss in Sweden, a nice mountain to run up! Started from the city center and up through the bastille and continued on nice paths up to Mount Jalla. Really nice climb, had some tour de france feelings.. Took another route down with a lot of stairs. Legs pretty wasted when I arrived at the hotel. Don't think I ever had this nice almost equal distribution between the 1-4 intensity zones..
C • Mountains to run up 2

Tuesday Dec 7, 2010 #

6 AM

Running 36:15 [2] 7.35 km (4:56 / km) +115m 4:34 / km
shoes: NB 750

Busy day. Easy run before breakfast to check the surroundings.

Monday Dec 6, 2010 #

Note
(rest day)

Travel most of day to Grenoble for conference during the week. Probably no time for training today.

Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)
 
10 AM

Running 1:02:40 intensity: (1:29 @0) + (1:30 @1) + (59:25 @2) + (16 @3) 15.15 km (4:08 / km) +119m 3:59 / km
ahr:152 max:162 shoes: VJ Ghostrator

Steady State 35:26 intensity: (1:32 @1) + (2:56 @2) + (10:58 @3) + (20:00 @4) 10.1 km (3:30 / km)
ahr:165 max:175 shoes: NB 905

Longer run today, first 15km outside in the snow. Then went into the gym and 10k @ MP (3:20) on the treadmill. Last 5km back home outside again.

Running 20:45 intensity: (1:55 @1) + (17:57 @2) + (53 @3) 4.99 km (4:10 / km) +24m 4:04 / km
ahr:155 max:161 shoes: VJ Ghostrator

Saturday Dec 4, 2010 #

11 AM

Running 46:36 intensity: (3:00 @1) + (42:38 @2) + (58 @3) 11.11 km (4:12 / km) +81m 4:03 / km
ahr:149 max:163 shoes: NB 758

Easy run, not so much grip in the snow. Colder today again, -8 and windy so feels like something -18.
C • Time 3
6 PM

Running 32:28 intensity: (14:36 @1) + (17:49 @2) + (3 @3) 7.17 km (4:32 / km) +108m 4:13 / km
ahr:144 max:164 shoes: VJ Ghostrator

easy run in the evening, some hills around the castle.

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