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Training Log Archive: loefaas

In the 7 days ending Jul 12, 2015:

activity # timemileskm+m
  Running5 3:00:58 23.19(7:48) 37.32(4:51) 907
  Rollerski1 2:56:21 26.47(6:40) 42.59(4:08) 316
  Steady State1 43:22 5.97(7:16) 9.61(4:31) 253
  Intervals1 19:32 2.5(7:49) 4.02(4:51) 1
  Strength & plyometrics1 15:00
  Total7 7:15:13 58.13 93.55 1477

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MoTuWeThFrSaSu

Sunday Jul 12, 2015 #

9 AM

Rollerski 2:56:21 [1] 42.59 km (4:08 / km) +316m 4:00 / km

Plan was have a nice tour from Solothurn back home to Baden. But I destroyed the tip of the pole after about 5km. Managed to get a kind of working pole with a lot of tape and some will. Work ok for a bit but had to stop a lot of time to fix or retape. So we took the train home from Olten. Still a very nice day in the sun and nice landscape.

Saturday Jul 11, 2015 #

10 AM

Running warm up/down 12:49 [1] 2.31 km (5:33 / km) +16m 5:21 / km
shoes: Energy boost (III)

Intervals 19:32 intensity: (5:32 @2) + (5:00 @3) + (8:00 @4) + (1:00 @5) 4.02 km (4:51 / km) +1m 4:51 / km
shoes: Adidas adios boost

First track intervals since the foot gave up during the indoor season in Februari.
8*400 m with start every 2.5min, ~1.20 in rest.
Felt very good having in mind that I haven't run in these speeds for quite some time. First ones in ~70s and last one on 66s.. Over expectation.

But the foot was quite sore during the afternoon, but not sure it was due to the intervals or that we walked around in Zurich the rest of the day wearing bad sandals.

Running warm up/down 8:27 [2] 1.36 km (6:14 / km) +33m 5:33 / km
shoes: Energy boost (III)

Friday Jul 10, 2015 #

6 PM

Running 35:37 intensity: (10:00 @1) + (25:37 @2) 7.94 km (4:29 / km) +97m 4:14 / km
shoes: Energy boost (III)

Tested the vitaparcours (https://www.zurichvitaparcours.ch/) route here. Combined jog and strength training.

Thursday Jul 9, 2015 #

6 PM

Running warm up/down 27:14 [1] 4.86 km (5:36 / km) +135m 4:55 / km
shoes: Energy boost (III)

Strength & plyometrics 15:00 [1]

Wednesday Jul 8, 2015 #

6 PM

Running 56:38 [2] 12.51 km (4:32 / km) +398m 3:54 / km
shoes: Energy boost (III)

Baldegg around, found the correct route this time.

Tuesday Jul 7, 2015 #

5 PM

Steady State 43:22 intensity: (3:22 @1) + (10:00 @2) + (20:00 @3) + (10:00 @4) 9.61 km (4:31 / km) +253m 3:59 / km
shoes: Boston Boost

Monday Jul 6, 2015 #

6 PM

Running 40:13 intensity: (10:00 @1) + (20:00 @2) + (10:13 @3) 8.35 km (4:49 / km) +228m 4:14 / km
shoes: Adidas Glide Boost

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