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Training Log Archive: loefaas

In the 7 days ending Aug 10, 2014:

activity # timemileskm+m
  Running7 4:47:57 41.43(6:57) 66.68(4:19) 373
  Trail running1 1:36:44 12.99(7:27) 20.91(4:38) 73
  Intervals2 1:03:01 9.58(6:34) 15.43(4:05) 56
  Other1 20:00
  Strength1 20:00
  Drills and strides1 5:00 0.37(13:25) 0.6(8:20)
  Total8 8:12:42 64.38 103.61 502
  [1-5]8 8:11:12

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MoTuWeThFrSaSu

Sunday Aug 10, 2014 #

11 AM

Trail running 1:36:44 intensity: (38 @0) + (27:57 @1) + (59:03 @2) + (9:06 @3) 20.91 km (4:38 / km) +73m 4:33 / km
ahr:148 max:165 shoes: Saucony Triumph (III)

Longer run from home. Explored part of "bruksleden" a marked trail going all the way from Västerås to Avesta via the small historic industrial villages in this area, in total 250km. 80% of the part I ran today was small technical trails in super nice forest, the other 20% were overgrown clearings where it was hard both to see the markings and to get through.
Second half on roads home, longer and warmer than I thought which meant it would probably been good with some water for the last bit. Quite overheated as can be seen on the HR.

Saturday Aug 9, 2014 #

11 AM

Running warm up/down 13:47 intensity: (43 @0) + (12:14 @1) + (50 @2) 2.46 km (5:37 / km) +47m 5:07 / km
ahr:129 max:150 shoes: NB 890

Intervals 43:01 intensity: (9 @0) + (4:32 @1) + (3:32 @2) + (12:18 @3) + (22:30 @4) 10.43 km (4:08 / km) +56m 4:01 / km
ahr:165 max:178 shoes: NB 890

Intervals at our nice lit track at home. Today first time with 4 full laps. The aim was to have around 9min so starting every 11min meant about 2min rest between each lap. Last warm day for the summer so we took the opportunity to train at noon to make use of the heat.
Ok feeling from the start, didn't really care about the pace but more tried to get a good flow. First two ok, 3rd was really tough and the last one as well but always possible to push a little more in the end.

Kept the a good pace and had around 8:59, 8:55, 9:05 and 9:00 on the intervals. Nice session with a good turn out, faster times compared to last week where I did a shorter variant.

Running warm up/down 10:27 intensity: (9:18 @1) + (1:09 @2) 1.72 km (6:04 / km)
ahr:137 max:149 shoes: NB 890

Friday Aug 8, 2014 #

7 AM

Running 1:00:58 [2] 14.38 km (4:14 / km) +83m 4:07 / km
shoes: Adidas Glide Boost

Commuting home from work.

Thursday Aug 7, 2014 #

8 AM

Running 1:00:39 [2] 14.79 km (4:06 / km) +73m 4:00 / km
shoes: Adidas Glide Boost

6 PM

Running 1:02:06 [2] 14.95 km (4:09 / km) +108m 4:00 / km
shoes: Adidas Energy Boost (II)

commuting home from work.

Wednesday Aug 6, 2014 #

Running warm up/down 22:00 [2] 4.7 km (4:41 / km)
shoes: NB 890

Drills and strides 5:00 [1] 0.6 km (8:20 / km)

Intervals 20:00 intensity: (5:00 @2) + (5:00 @3) + (10:00 @4) 5.0 km (4:00 / km)
shoes: NB 890

Stupid Garmin Express seems to have deleted today and yesterday's trainings.

Back on track today anyway. 10*400m with start every second minute. Average about 70-71s so about 50s rest. Not so much speed today. A lot of work to do.

Tuesday Aug 5, 2014 #

Running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: NB 890

The wind turned today and the smoke from the large forest fire just 10km north of our house took over Västerås.

(Picture from Länsstyrelsen via vlt.se)
The air was difficult to breathe so not possible to serious running outside. Enough with just an easy jog to the gym and some strength so it is not necessary to breathe so much. :)

Strength 20:00 [1]

Other intervals 20:00 intensity: (7:00 @1) + (2:00 @2) + (5:00 @3) + (6:00 @4)

ended with 5*500m on the rowing machine.

Monday Aug 4, 2014 #

7 PM

Running 48:00 intensity: (40:00 @2) + (8:00 @3) 11.48 km (4:11 / km) +62m 4:04 / km
shoes: Adidas Energy Boost (II)

still painful to run.

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