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Training Log Archive: loefaas

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Rollerski3 4:15:36 44.11(5:48) 70.99(3:36) 522
  Intervals3 2:09:15 18.4(7:01) 29.62(4:22) 187
  SkiErg1 34:50
  Strength1 20:00
  Running1 19:06 2.42(7:54) 3.89(4:54) 33
  Other1 4:12 0.18(23:58) 0.28(14:54)
  Total9 7:42:59 65.11 104.78 742
  [1-5]9 7:33:11

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

5 PM

Intervals 46:38 intensity: (12 @0) + (12:50 @1) + (16:07 @2) + (3:06 @3) + (11:44 @4) + (2:39 @5) 9.99 km (4:40 / km) +45m 4:34 / km
ahr:153 max:178 shoes: NB 890

Saturday Oct 15, 2016 #

11 AM

Rollerski 2:32:12 intensity: (5:55 @0) + (1:56:43 @1) + (21:13 @2) + (1:11 @3) + (7:10 @4) 40.64 km (3:45 / km) +342m 3:36 / km
ahr:161 max:215 shoes: skigo C2

Rollerski in sthlm. Met up with some people for a tour on the rollerskis. Had some time before we were going to meet so explored Täby some first. Then out to Vallentuna and back in a nice group of 6 people. Quite easy today.
2 PM

Other 4:12 intensity: (1:21 @0) + (1:25 @1) + (49 @2) + (37 @3) 0.28 km (14:54 / km)
ahr:121 max:163

Friday Oct 14, 2016 #

5 PM

Strength 20:00 [1]

Core in the basement while watching the sprint-relay from Aarau.

Thursday Oct 13, 2016 #

3 PM

Intervals 42:43 intensity: (16 @0) + (8:36 @1) + (18:10 @2) + (6:44 @3) + (8:52 @4) + (5 @5) 10.49 km (4:04 / km) +124m 3:51 / km
ahr:154 max:177 shoes: NB 890

4*4min intervals on part of the course for the XC-champs. Quite boring course with mostly flat grass and a small hill.

Wednesday Oct 12, 2016 #

6 PM

Running warm up/down 19:06 intensity: (17 @0) + (11:52 @1) + (6:57 @2) 3.89 km (4:54 / km) +33m 4:42 / km
ahr:140 max:156 shoes: Energy Boost (IV)

SkiErg intervals 34:50 intensity: (13 @0) + (8:55 @1) + (4:55 @2) + (7:08 @3) + (13:39 @4)
ahr:158 max:175

"Strength"-training on the SkiErg, 8min intervals on the highest resistance, starting at 1:51/500m, and increasing 0.5 s/500m per interval. Hoped to manage at least 4, but 3 was enough today. Long time since last time on the skierg so quite weak.

Tuesday Oct 11, 2016 #

6 PM

Intervals 39:54 intensity: (22 @0) + (10:59 @1) + (15:09 @2) + (9:40 @3) + (3:44 @4) 9.14 km (4:22 / km) +18m 4:19 / km
ahr:151 max:172 shoes: UltraBoost (II)

10*400m on Hillängen. Slow start but better and better.

Monday Oct 10, 2016 #

7 AM

Rollerski 51:18 intensity: (10 @0) + (50:09 @1) + (59 @2) 15.2 km (3:23 / km) +78m 3:17 / km
ahr:131 max:149

5 PM

Rollerski 52:06 intensity: (1:02 @0) + (39:27 @1) + (11:36 @2) + (1 @4) 15.15 km (3:26 / km) +102m 3:20 / km
ahr:162 max:210

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