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Training Log Archive: loefaas

In the 7 days ending Aug 28, 2016:

activity # timemileskm+m
  Intervals6 3:55:39 35.04(6:44) 56.39(4:11) 441
  Rollerski4 3:21:50 38.13(5:18) 61.36(3:17) 352
  Running1 43:22 6.26(6:55) 10.08(4:18) 61
  Total11 8:00:51 79.43(6:03) 127.83(3:46) 854
  [1-5]11 7:58:01

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MoTuWeThFrSaSu

Sunday Aug 28, 2016 #

5 PM

Running 43:22 intensity: (22 @0) + (18:39 @1) + (24:21 @2) 10.08 km (4:18 / km) +61m 4:11 / km
ahr:144 max:158 shoes: Energy Boost (IV)

Saturday Aug 27, 2016 #

7 PM

Intervals 34:00 intensity: (16 @0) + (9:46 @1) + (11:31 @2) + (11:08 @3) + (1:19 @4) 8.36 km (4:04 / km) +31m 3:59 / km
ahr:151 max:170 shoes: Boston Boost

Friday Aug 26, 2016 #

7 AM

Rollerski 48:12 intensity: (3 @0) + (33:41 @1) + (14:28 @2) 15.23 km (3:10 / km) +75m 3:05 / km
ahr:142 max:154 shoes: skigo C2

4 PM

Rollerski 43:27 intensity: (16 @0) + (37:23 @1) + (5:48 @2) 15.35 km (2:50 / km) +104m 2:44 / km
ahr:139 max:150 shoes: skigo C2

Thursday Aug 25, 2016 #

11 AM

Intervals 39:51 intensity: (10 @0) + (6:56 @1) + (14:32 @2) + (10:30 @3) + (6:52 @4) + (51 @5) 9.79 km (4:04 / km) +63m 3:57 / km
ahr:156 max:178 shoes: NB 890

lunchtime 4*4min
6 PM

Intervals hills 35:29 intensity: (23 @0) + (5:47 @1) + (17:04 @2) + (4:50 @3) + (7:25 @4) 8.0 km (4:26 / km) +100m 4:10 / km
ahr:153 max:176 shoes: NB 890

Back home again. 5 times the hill route. Tough going now.

Wednesday Aug 24, 2016 #

9 AM

Intervals 39:39 intensity: (9 @0) + (11:36 @1) + (13:07 @2) + (8:20 @3) + (4:26 @4) + (2:01 @5) 9.83 km (4:02 / km) +29m 3:59 / km
ahr:154 max:180 shoes: UltraBoost (II)

4*4min on the bike path along väsman.
5 PM

Intervals 41:01 intensity: (3 @0) + (8:00 @1) + (16:30 @2) + (5:56 @3) + (10:32 @4) 9.4 km (4:22 / km) +105m 4:08 / km
ahr:156 max:176 shoes: UltraBoost (II)

4*4min on the biskopsnäset track.

Tuesday Aug 23, 2016 #

11 AM

Intervals 45:39 intensity: (21 @0) + (8:01 @1) + (18:04 @2) + (5:40 @3) + (12:50 @4) + (43 @5) 11.0 km (4:09 / km) +113m 3:57 / km
ahr:155 max:178 shoes: NB 890

First session on a short interval-block. 6*4min on the Rocklunda trail.

Monday Aug 22, 2016 #

7 AM

Rollerski 54:13 intensity: (24 @0) + (48:42 @1) + (5:07 @2) 15.16 km (3:35 / km) +72m 3:30 / km
ahr:137 max:151 shoes: Swenor

5 PM

Rollerski 55:58 intensity: (23 @0) + (52:27 @1) + (3:08 @2) 15.62 km (3:35 / km) +101m 3:28 / km
ahr:136 max:148 shoes: Swenor

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