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Training Log Archive: Arlaharen

In the 7 days ending Jul 4, 2010:

activity # timemileskm+mload
  Running3 2:00:23 15.79(7:37) 25.41(4:44) 25845.9
  Running trail/forest2 1:24:14 9.82(8:35) 15.8(5:20) 139.5
  Cross-training1 25:02 2.5(10:00) 4.03(6:13) 313.4
  Total4 3:49:39 28.11(8:10) 45.24(5:05) 26298.8
  [1-5]4 3:48:06
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Jul 4, 2010 #

5 PM

Running warm up/down 13:53 intensity: (9 @0) + (10 @1) + (1:50 @2) + (11:13 @3) + (31 @4) 3.11 km (4:28 / km) +31m 4:16 / km
ahr:137 max:150 shoes: Asics DS Trainer 13

Cross-training 25:02 intensity: (50 @0) + (2 @1) + (1:46 @2) + (4:13 @3) + (15:47 @4) + (2:24 @5) 4.03 km (6:13 / km) +3m 6:11 / km
ahr:155 max:178 shoes: Asics DS Trainer 13

Cross-Fit training in Vidingsjö. The same two loops as last sunday. A little bit quicker today. Still really hot... but struggled.

20 x lifts from shoulder to fully stretched arms. (Stockarna)
20 x sit-ups in uphill.
1' of sitting against a wall
20 x triceps pulling down a rope attached to some weight contraption
1' of sitting against a wall
20 x pull ups
1 x 1.8 km running

Running warm up/down 12:37 intensity: (34 @0) + (1:13 @2) + (10:50 @3) 2.57 km (4:55 / km) +18m 4:45 / km
ahr:136 max:143 shoes: Asics DS Trainer 13

Friday Jul 2, 2010 #

11 AM

Running long 1:00:46 intensity: (1:42 @1) + (6:20 @2) + (13:58 @3) + (38:44 @4) + (2 @5) 14.07 km (4:19 / km) +153m 4:06 / km
ahr:146 max:171 shoes: Asics DS Trainer 13

Lunch run in Valla and Ryd. Slowly increased the pace during the 10k. It was really warm... tried to run in the shade as much as possibly.

Wednesday Jun 30, 2010 #

Note
slept:5.0

Had some serious itch from being sun burned. Felt like my whole back was being invaded by ants or something...

Had to get up from bed and do some web surfing on remedies and ended up taking a cold water shower at 01.30 this morning. Felt a bit better after that and I got into bed at 2 again.

Was seriously tired when I woke up this morning after a really chopped up night.
11 AM

Running warm up/down 16:36 intensity: (48 @1) + (11:59 @2) + (3:15 @3) + (34 @4) 2.94 km (5:39 / km) +51m 5:12 / km
ahr:127 max:153 shoes: Asics Hyper XC

Running trail/forest intervals 20:37 intensity: (2:58 @1) + (1:56 @2) + (2:27 @3) + (3:24 @4) + (9:52 @5) 3.8 km (5:25 / km) +1m 5:25 / km
ahr:152 max:182 shoes: Asics Hyper XC

Forest intervals in Vallaskogen. The usual loop

This time a good turn up. Dryml, Ptr, Martinsson, Erik, Erik and my brother.
Ptr started off with a really fast lap and we tried to follow him. After that I got a bit tired and the times started to drop off a bit, Tried to keep the pace up on the last ones.

My splits:
2'19", 2'18", 2'20", 2'21", 2'21"

Running warm up/down 16:31 intensity: (47 @1) + (2:46 @2) + (9:25 @3) + (3:24 @4) + (9 @5) 2.73 km (6:04 / km) +5m 6:00 / km
ahr:140 max:179 shoes: Asics Hyper XC

Tuesday Jun 29, 2010 #

6 PM

Running trail/forest tempo 1:03:37 intensity: (45:00 @2) + (18:37 @5) 12.0 km (5:18 / km)
shoes: Asics Hyper XC

Martins bana 1 lap, 18'37"
Felt a bit tired probably from these past night fever, but still OK enough to run. Started right behind Peter and decided to try to keep up with him from start. Was a bit worried about having to let go the first few minutes but after 5' or so I started to get into the breathing and felt that it was time to do something about my general tiredness. Blasted past Peter and tried to keep the pace. Kept a good pace up on top of the small ski hill but after that I was really tired and started to get annoyed with the heat. Pushed on and came to the finish in sub 19' which felt nice.

Results:
http://www.lok.se/index.php?page=1134
C • Martins bana 2

Monday Jun 28, 2010 #

Note
(rest day)

Too tired.... :/

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