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Training Log Archive: loefaas

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Trail running1 2:25:21 12.4(11:43) 19.96(7:17) 1368
  Running4 2:24:04 20.65(6:59) 33.23(4:20) 439
  Other3 1:40:51 2.01 3.23 1
  Strength1 40:00
  Intervals1 12:03 1.86(6:28) 3.0(4:01)
  Total7 7:22:19 36.93 59.43 1808
  [1-5]7 7:18:31

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MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

12 PM

Running warm up/down 19:36 intensity: (28 @0) + (12:06 @1) + (5:56 @2) + (1:06 @3) 4.01 km (4:53 / km) +6m 4:51 / km
ahr:139 max:166 shoes: Boston Boost

Running race 29:06 intensity: (41 @1) + (1:30 @2) + (2:55 @3) + (3:03 @4) + (20:57 @5) 8.7 km (3:21 / km) +22m 3:18 / km
ahr:174 max:182 shoes: Boston Boost

5mile run at the Swisscitymarathon in Lucerne. The "baby"-course for us who don't want to run that long. Had expected some more competition, but not this year. Alone from about 1k and victory with almost 1.5min. Still a very nice day with nice course and a very good crowd! Nice to end the stay here with a victory.

Results:
http://services.datasport.com/2015/lauf/lucerne/RA...




Saturday Oct 24, 2015 #

12 PM

Trail running 2:25:21 intensity: (14 @0) + (1:02:26 @1) + (48:43 @2) + (32:57 @3) + (57 @4) + (4 @5) 19.96 km (7:17 / km) +1368m 5:25 / km
ahr:146 max:177 shoes: Energy boost (III)

Last weekend with easy access to the alps so had to find som nice route to do. Started from Klewenalp up to hinterjochli, thought it would be to much snow to get up there but was no problem at all, parts with 5-10cm but most was melted on the sunny side. Super nice views from up there (2104 masl). Back down the same way as it was no choice to continue up the rig, way too much snow there. Instead a really nice path along the valley with nice views over Stanserhorn, Pilatus and the Luzern area. Allt the way down to 1300masl then a nice climb of 300m on about 1km up to Müsenalp before going back and end in Stockhütte.

Up on hinterjochli


Ended with a nice Rüblitorte in Stockhütte.
C • Home again soon? 2

Friday Oct 23, 2015 #

5 PM

Running 46:31 intensity: (15 @0) + (15:49 @1) + (27:20 @2) + (3:07 @3) 10.07 km (4:37 / km) +249m 4:07 / km
ahr:146 max:167 shoes: Energy boost (III)

Baldegg route home from work.

Thursday Oct 22, 2015 #

5 PM

Other intervals 28:16 intensity: (41 @0) + (12:06 @1) + (3:50 @2) + (5:38 @3) + (6:01 @4) 1.99 km (14:11 / km)
ahr:147 max:174

Intervals 12:03 intensity: (33 @1) + (2:01 @2) + (5:24 @3) + (2:38 @4) + (1:27 @5) 3.0 km (4:01 / km)
ahr:164 max:180 shoes: Boston Boost

Better feeling today. Similar training as last week. Started with 4*1k on the rowing machine, could push it little harder there today. Followed by 3*3min on the treadmill. Either the two treadmills were very different calibrated or I was very slow today but the heart rate to the celing and bad recovery.

Other warm up/down 10:01 [1] 0.06 km (2:44:12 / km)
ahr:125 max:130

Wednesday Oct 21, 2015 #

5 PM

Other warm up/down 20:01 intensity: (29 @0) + (19:32 @1) 1.18 km (17:01 / km) +1m 16:57 / km
ahr:125 max:134

Strength 40:00 [1]

Still not feeling really fresh, hard to do good strength training with a sluggish body.

Tuesday Oct 20, 2015 #

6 PM

Running 23:51 intensity: (20 @0) + (17:53 @1) + (5:13 @2) + (15 @4) + (10 @5) 5.05 km (4:43 / km) +82m 4:22 / km
ahr:137 max:180 shoes: Energy boost (III)

Nah, body and mind not a fresh at all. So just a short one home from work, followed by movie and ice-cream instead. :-)

Monday Oct 19, 2015 #

6 PM

Running 13:21 intensity: (10:47 @1) + (2:34 @2) 2.82 km (4:45 / km) +44m 4:24 / km
ahr:139 max:151 shoes: Energy boost (III)

Other 42:33 intensity: (52 @0) + (38:23 @1) + (3:08 @2) + (10 @3)
ahr:134 max:159

To/from the gym and 20 min xtrainer + 20min stat bike.

Running 11:39 intensity: (29 @0) + (3:24 @1) + (6:24 @2) + (1:01 @3) + (21 @4) 2.58 km (4:31 / km) +36m 4:13 / km
ahr:146 max:170 shoes: Energy boost (III)

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