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Training Log Archive: loefaas

In the 7 days ending Jan 14, 2016:

activity # timemileskm+m
  Skiing3 4:00:17 38.8(6:12) 62.45(3:51) 618
  Running3 2:12:03 16.86(7:50) 27.13(4:52) 139
  Terrain running1 1:33:09 7.97(11:41) 12.83(7:15) 90
  Intervals1 35:59 3.7(9:43) 5.95(6:03)
  Total7 8:21:28 67.34(7:27) 108.37(4:38) 847
  [1-5]7 8:17:48

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FrSaSuMoTuWeTh

Thursday Jan 14, 2016 #

8 PM

Running warm up/down 11:15 intensity: (13 @0) + (9:16 @1) + (1:42 @2) + (4 @3) 2.21 km (5:05 / km)
ahr:135 max:160 shoes: UltraBoost (II)

Intervals 35:59 intensity: (6:56 @1) + (5:41 @2) + (7:39 @3) + (9:24 @4) + (6:19 @5) 5.95 km (6:03 / km)
ahr:161 max:181 shoes: Boston Boost

Comeback at the indoor track. Joined västerås orientering for their thursday training to get away from the cold outside.

Really nice to be back on the indoor track, last time was the indoor champs last winter when I destroyed my foot.

Very unsure about how the foot was going to handle this but went very well, no pain at all, not under the session and not after (so far) so very positive.

The plan for the training was 14*600m with start every 3rd minute, which felt a little too much for me with the current background. So skipped some laps here and there.

So it became

600m: 1:52 r:1:08
600m: 1:48 r:1:12
600m: 1:51 r:1:09
600m: 1:52 r:1:08
450m: 1:26 r:1:34
200m: 35.6 r:32s
230m: 42.9 r:1:10
400m: 1:12 r: 1:48
600m: 1:52 r: 1:08
200m: 35.4 r: 31.2s
210m: 43.1 r: 1:10
400m: 1:12 r: 1:48
600m: 1:51 r: 1:09
200m: 35.7 r: 34
210m: 40.3

Nice pacing of Öset. Felt quite good running but looking from the HR the local capacity is not so good right now.
C • Nice 1

Running 4:54 intensity: (9 @0) + (1:34 @1) + (2:59 @2) + (12 @3) 0.98 km (5:01 / km)
ahr:143 max:159 shoes: UltraBoost (II)

Wednesday Jan 13, 2016 #

10 AM

Running 40:03 intensity: (12 @0) + (6:13 @1) + (33:38 @2) 8.85 km (4:31 / km) +37m 4:26 / km
ahr:147 max:157 shoes: UltraBoost (II)

Tuesday Jan 12, 2016 #

5 PM

Skiing 59:13 intensity: (42:55 @1) + (13:17 @2) + (3:01 @3) 14.43 km (4:06 / km) +140m 3:55 / km
ahr:136 max:163

Monday Jan 11, 2016 #

6 PM

Terrain running 1:33:09 intensity: (3:02 @0) + (54:31 @1) + (35:28 @2) + (8 @3) 12.83 km (7:15 / km) +90m 7:01 / km
ahr:136 max:160 shoes: X-talon 212 (II)

Sunday Jan 10, 2016 #

10 AM

Skiing race 2:29:22 intensity: (15:19 @1) + (53:09 @2) + (50:52 @3) + (23:08 @4) + (6:54 @5) 39.77 km (3:45 / km) +392m 3:35 / km
ahr:159 max:202

Saturday Jan 9, 2016 #

10 AM

Skiing 31:42 intensity: (10:42 @1) + (1:58 @2) + (1:32 @3) + (7:51 @4) + (9:39 @5) 8.25 km (3:50 / km) +86m 3:39 / km
ahr:159 max:192

Friday Jan 8, 2016 #

Note

New year, new training targets!

Managed the 365h last year so increasing by 1h this year (leap year :-))
Lowered the running target from 3650 km to 3000 km since the foot is still not recovered from the problems starting in February last year.
2 PM

Running 1:15:51 intensity: (4 @0) + (27:24 @1) + (48:04 @2) + (19 @3) 15.09 km (5:02 / km) +102m 4:52 / km
ahr:146 max:161 shoes: UltraBoost (II)

Easy tour on Bruksleden. Lovely winter wonderland.

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