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Training Log Archive: coach

In the 7 days ending Feb 1:

activity # timemileskm+m
  paved running6 4:02:03 18.31(13:13) 29.47(8:13) 192
  trail running5 3:19:43 14.21(14:03) 22.87(8:44) 202
  track running2 1:07:11 6.85(9:48) 11.03(6:06)
  Exercises1 14:00
  Total9 8:42:57 39.37 63.36 395
  [1-5]9 8:32:00
averages - sleep:9 weight:149lbs

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Saturday Feb 1 #

4 PM

trail running 58:02 intensity: (13 @0) + (3:17 @1) + (12:10 @2) + (42:22 @3) 4.53 mi (12:49 / mi) +56m 12:20 / mi
ahr:110 max:128 shoes: Asics 1000-5

Gula Stigen to red loop. 4C and quite dark near the end of the loop. Mud is getting slippery as the ground has thawed.

paved running 4:37 intensity: (11 @1) + (1:59 @2) + (2:27 @3) 0.39 mi (11:50 / mi) +1m 11:43 / mi
ahr:107 max:112 shoes: Asics 1000-5

Lighted path in the Gippen.

trail running 3:48 intensity: (55 @1) + (2:53 @2) 0.3 mi (12:40 / mi)
ahr:101 max:106 shoes: Asics 1000-5

paved running 29:14 intensity: (2:38 @1) + (4:57 @2) + (20:27 @3) + (37 @4) + (35 @5) 2.32 mi (12:36 / mi) +29m 12:07 / mi
ahr:112 max:153 shoes: Asics 1000-5

Lighted Bike/Ped paths back home.

Friday Jan 31 #

11 AM

track running intervals 52 [3] 0.2 km (4:20 / km)
ahr:132 max:137 shoes: Asics 1000-5

track running intervals 50 intensity: (12 @2) + (19 @3) + (11 @4) + (8 @5) 0.2 km (4:10 / km)
ahr:128 max:147 shoes: Asics 1000-5

track running intervals 49 intensity: (6 @1) + (1 @2) + (18 @3) + (12 @4) + (12 @5) 0.2 km (4:05 / km)
ahr:130 max:148 shoes: Asics 1000-5

track running intervals 49 intensity: (2 @1) + (23 @3) + (11 @4) + (13 @5) 0.2 km (4:05 / km)
ahr:132 max:149 shoes: Asics 1000-5

track running intervals 50 intensity: (1 @2) + (23 @3) + (13 @4) + (13 @5) 0.2 km (4:10 / km)
ahr:133 max:148 shoes: Asics 1000-5

track running intervals 50 intensity: (28 @3) + (7 @4) + (15 @5) 0.2 km (4:10 / km)
ahr:132 max:149 shoes: Asics 1000-5

track running intervals 49 intensity: (3 @1) + (2 @2) + (21 @3) + (12 @4) + (11 @5) 0.2 km (4:05 / km)
ahr:130 max:147 shoes: Asics 1000-5

track running intervals 50 intensity: (20 @3) + (24 @4) + (6 @5) 0.2 km (4:10 / km)
ahr:135 max:147 shoes: Asics 1000-5

track running intervals 51 intensity: (32 @3) + (13 @4) + (6 @5) 0.2 km (4:15 / km)
ahr:130 max:147 shoes: Asics 1000-5

track running intervals 1:45 intensity: (5 @1) + (4 @2) + (21 @3) + (17 @4) + (58 @5) 0.4 km (4:22 / km)
ahr:139 max:154 shoes: Asics 1000-5

track running intervals 51 intensity: (7 @1) + (3 @2) + (21 @3) + (11 @4) + (9 @5) 0.2 km (4:15 / km)
ahr:127 max:147 shoes: Asics 1000-5

track running intervals 52 intensity: (23 @3) + (15 @4) + (14 @5) 0.2 km (4:20 / km)
ahr:134 max:147 shoes: Asics 1000-5

track running intervals 1:45 intensity: (1 @1) + (4 @2) + (23 @3) + (18 @4) + (59 @5) 0.4 km (4:22 / km)
ahr:142 max:155 shoes: Asics 1000-5

track running warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Asics 1000-5

4 PM

paved running 19:14 intensity: (15 @0) + (1:33 @1) + (3:55 @2) + (13:31 @3) 1.49 mi (12:54 / mi) +19m 12:25 / mi
ahr:108 max:119 shoes: Asics 1000-5

trail running 7:49 intensity: (49 @1) + (3:52 @2) + (3:08 @3) 0.59 mi (13:15 / mi)
ahr:105 max:114 shoes: Asics 1000-5

Evening run on the lit paths (actually the trail section was unlit, but there was some reflected light).

paved running 15:29 intensity: (1:38 @1) + (6:27 @2) + (7:24 @3) 1.15 mi (13:28 / mi) +19m 12:47 / mi
ahr:105 max:115 shoes: Asics 1000-5

Thursday Jan 30 #

3 PM

paved running 1:13:27 intensity: (29 @0) + (3:24 @1) + (7:25 @2) + (1:02:01 @3) + (3 @4) + (5 @5) 6.26 mi (11:44 / mi) +97m 11:12 / mi
ahr:115 max:147 shoes: Asics 1000-5

Gula Stigen to the red loop and bqck.

Wednesday Jan 29 #

6 AM

trail running 27:25 intensity: (2:36 @0) + (23:18 @1) + (29 @2) + (1:02 @3) 1.77 mi (15:29 / mi) +39m 14:30 / mi
ahr:86 max:102 slept:9.0 shoes: Asics 1000-5

North on the Gula Stigen with Judy

paved running 25:37 intensity: (25 @0) + (25:05 @1) + (7 @3) 1.71 mi (14:59 / mi) +5m 14:52 / mi
ahr:88 max:96 shoes: Asics 1000-5

Over to the river

trail running 21:23 intensity: (6 @0) + (15:05 @1) + (4:02 @2) + (2:10 @3) 1.54 mi (13:53 / mi) +16m 13:28 / mi
ahr:95 max:111 shoes: Asics 1000-5

Back south along the river

paved running 12:36 intensity: (20 @0) + (12:00 @1) + (16 @3) 0.88 mi (14:19 / mi)
ahr:86 max:97 shoes: Asics 1000-5

To home through the future O Ringen arena area.

Tuesday Jan 28 #

Exercises (ballista) 14:00 [3]

9 AM

paved running 22:48 intensity: (1:57 @0) + (20:39 @1) + (12 @3) 1.49 mi (15:18 / mi) +11m 14:57 / mi
ahr:86 max:96 shoes: Asics 1000-5

trail running 8:09 intensity: (11 @0) + (7:50 @1) + (8 @3) 0.54 mi (15:06 / mi) +12m 14:07 / mi
ahr:88 max:93 shoes: Asics 1000-5

paved running 22:07 intensity: (9 @0) + (21:29 @1) + (19 @2) + (10 @3) 1.48 mi (14:57 / mi) +10m 14:38 / mi
ahr:90 max:101 shoes: Asics 1000-5

Monday Jan 27 #

Note
weight:149lbs

Indoor at the IF Uppsala arena.
Huge complex.
http://www.ifuarena.se/trana
Plan was 12x200 at 50seconds. Just looks so slow, but that's what I m these days. Everyone was still running, so I put in 2 more, then finished off with a 400 trying to run with Kate.
11 AM

track running 1:52 intensity: (4 @0) + (9 @1) + (3 @2) + (1:36 @3) 0.2 km (9:20 / km)
ahr:118 max:136 shoes: Asics GT-1000

an example of the 200 m . rest, but I decided to not record them.

track running intervals 52 intensity: (35 @3) + (17 @4) 0.2 km (4:20 / km)
ahr:129 max:144 shoes: Asics GT-1000

track running intervals 52 intensity: (20 @3) + (14 @4) + (18 @5) 0.2 km (4:20 / km)
ahr:138 max:148 shoes: Asics 1000-5

track running intervals 51 intensity: (21 @3) + (12 @4) + (18 @5) 0.2 km (4:15 / km)
ahr:136 max:149 shoes: Asics 1000-5

track running intervals 49 intensity: (15 @3) + (9 @4) + (25 @5) 0.2 km (4:05 / km)
ahr:140 max:152 shoes: Asics 1000-5

track running intervals 49 intensity: (25 @3) + (10 @4) + (14 @5) 0.2 km (4:05 / km)
ahr:134 max:150 shoes: Asics 1000-5

track running intervals 50 intensity: (21 @3) + (12 @4) + (17 @5) 0.2 km (4:10 / km)
ahr:135 max:149 shoes: Asics 1000-5

track running intervals 49 intensity: (18 @3) + (8 @4) + (23 @5) 0.2 km (4:05 / km)
ahr:138 max:152 shoes: Asics 1000-5

track running intervals 49 intensity: (15 @3) + (9 @4) + (25 @5) 0.2 km (4:05 / km)
ahr:141 max:153 shoes: Asics 1000-5

track running intervals 49 intensity: (19 @3) + (9 @4) + (21 @5) 0.2 km (4:05 / km)
ahr:138 max:152 shoes: Asics 1000-5

track running intervals 50 intensity: (23 @3) + (10 @4) + (17 @5) 0.2 km (4:10 / km)
ahr:135 max:153 shoes: Asics 1000-5

track running intervals 49 intensity: (24 @3) + (12 @4) + (13 @5) 0.2 km (4:05 / km)
ahr:133 max:149 shoes: Asics 1000-5

track running intervals 49 intensity: (3 @2) + (19 @3) + (14 @4) + (13 @5) 0.2 km (4:05 / km)
ahr:134 max:150 shoes: Asics 1000-5

track running intervals 50 intensity: (16 @3) + (12 @4) + (22 @5) 0.2 km (4:10 / km)
ahr:140 max:152 shoes: Asics 1000-5

track running 1:48 intensity: (4 @1) + (6 @2) + (30 @3) + (17 @4) + (51 @5) 0.4 km (4:30 / km)
ahr:137 max:152 shoes: Asics GT-1000

Tried to run with Kate for 1600, but it became obvious after 2 laps that I was in over my head. But I did get in 3200 meters at an appropriate pace.

track running warm up/down 15:00 [3] 1.0 mi (15:00 / mi)
shoes: Asics 1000-5

Sunday Jan 26 #

1 PM

trail running 48:27 intensity: (2:53 @0) + (40:55 @1) + (2:13 @2) + (1:43 @3) + (7 @4) + (36 @5) 3.0 mi (16:09 / mi) +40m 15:30 / mi
ahr:90 max:152 shoes: Asics GT-1000

with Judy, Gula Stigen. Cloudy and 1C

paved running 1:24 [1] 0.1 mi (14:00 / mi)
ahr:87 max:90 shoes: Asics GT-1000

paved running 1:42 intensity: (9 @0) + (1:07 @1) + (19 @2) + (7 @3) 0.13 mi (13:05 / mi)
ahr:90 max:108 shoes: Asics GT-1000

Myself to the new houses

trail running 12:48 intensity: (10:00 @1) + (1:30 @2) + (1:18 @3) 0.93 mi (13:46 / mi) +24m 12:45 / mi
ahr:97 max:115 shoes: Asics GT-1000

paved running 1:24 intensity: (11 @0) + (59 @1) + (12 @2) + (2 @3) 0.11 mi (12:44 / mi)
ahr:92 max:105 shoes: Asics GT-1000

trail running 11:52 intensity: (3:08 @1) + (3:01 @2) + (5:43 @3) 1.01 mi (11:45 / mi) +16m 11:13 / mi
ahr:104 max:117 shoes: Asics GT-1000

paved running 12:24 intensity: (59 @0) + (10:33 @1) + (52 @3) 0.8 mi (15:30 / mi)
ahr:84 max:91 shoes: Asics GT-1000

onto the bike path

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