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Training Log Archive: loefaas

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Rollerski1 2:51:36 31.44(5:27) 50.6(3:23) 226
  SkiErg2 1:41:29
  Trail running1 1:12:31 10.5(6:54) 16.9(4:18) 262
  Intervals2 53:38 7.85(6:50) 12.63(4:15) 44
  Running2 34:35 4.53(7:38) 7.29(4:45) 46
  Strength1 20:00
  Drills and strides1 15:00 0.62(24:08) 1.0(15:00)
  Total6 7:48:49 54.94 88.42 577
  [1-5]6 7:45:01

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

12 PM

Intervals 28:37 intensity: (10 @0) + (10:12 @1) + (7:55 @2) + (9:34 @3) + (46 @4) 7.12 km (4:01 / km) +44m 3:54 / km
ahr:150 max:168 shoes: NB 890

Original plan was intervals on the rollerskis, but storm and snowing in the morning made it less appealing. Instead warm up and 3*4min outside (first one in tail wind, the other two in strong headwind).

SkiErg intervals 32:20 intensity: (5:38 @1) + (11:35 @2) + (12:27 @3) + (2:40 @4)
ahr:155 max:173

Followed by 10*500m on the skierg. Quite weak and bad feeling today, around 1:45/500m on the first 8, a little faster on the two last. Low HR all the way.

Saturday Nov 26, 2016 #

9 AM

Rollerski 2:51:36 intensity: (1:41 @0) + (1:16:13 @1) + (1:33:39 @2) + (3 @3) 50.6 km (3:23 / km) +226m 3:19 / km
ahr:144 max:195

New route, svanå-fräckelbo-sätra brunn-home. Nice roads and scenery but very flat.

Friday Nov 25, 2016 #

4 PM

Running 19:32 intensity: (33 @0) + (12:53 @1) + (6:06 @2) 4.2 km (4:39 / km) +46m 4:24 / km
ahr:139 max:158

Strength 20:00 [3]

Thursday Nov 24, 2016 #

8 PM

Running 9:43 intensity: (1:28 @1) + (7:34 @2) + (41 @3) 1.99 km (4:54 / km)
ahr:150 max:161 shoes: Energy Boost (IV)

Intervals 25:01 intensity: (2:26 @1) + (2:06 @2) + (2:45 @3) + (14:17 @4) + (3:27 @5) 5.52 km (4:32 / km)
ahr:166 max:186 shoes: Boston Boost

Indoor training with västerås orienteering. They did a 2 or 3k time-trial. Didn't feel to start with that so did two sets of "fast-slow" intervals, 35s/45s on the laps.

Running warm up/down 5:20 [1] 1.1 km (4:51 / km)
shoes: Energy Boost (IV)

Drills and strides 15:00 [3] 1.0 km (15:00 / km)

Tuesday Nov 22, 2016 #

6 PM

SkiErg 1:09:09 intensity: (36 @0) + (21:41 @1) + (16:14 @2) + (24:43 @3) + (5:55 @4)
ahr:150 max:170

More like threshold-intervals on the ski-erg. 2'-4'-6'-8'-10'-8'-6'-4'-2' with mostly 1 min rest, 1.5min after the longer intervals on the way down. ~1.52/500m on the 5 intervals, increasing speed after that down to 1:48 on the last.

Monday Nov 21, 2016 #

11 AM

Trail running 1:12:31 intensity: (48 @0) + (36:34 @1) + (33:53 @2) + (1:16 @3) 16.9 km (4:18 / km) +262m 3:59 / km
ahr:141 max:163 shoes: UltraBoost (II)

Similar route as last monday but opposite direction to pick-up my bike in the end. Nice hill, 3km/150m climb in one go.

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