Training Log Archive: loefaas

In the 7 days ending Mar 19, 2017:

1:01

0:00

5 PM

Intervals 34:02 7.54 km (4:31 / km) +21m 4:27 / km
ahr:151 max:175 shoes: NB 890

Plan was usual hill route, but first half just thick ice, so instead som short hills.

Note
(rest day)

Natural strength training, carrying furniture from the 3rd floor in Ludvika.

11 AM

Running warm up/down 10:03 2.13 km (4:43 / km) +1m 4:43 / km
ahr:141 max:155 shoes: Energy Boost (IV)

Intervals 19:34 3.89 km (5:02 / km)
ahr:155 max:183 shoes: Boston Boost

Easy start to find the running form. 5*(400m - 200m) with 1 min rest at the indoor track.
Better and better. Starting 400m in 72s ending up in 67s.

Running warm up/down 6:45 1.46 km (4:37 / km) +12m 4:26 / km
ahr:155 max:165 shoes: Energy Boost (IV)

8 AM

Running 33:54 7.54 km (4:30 / km) +14m 4:27 / km
ahr:152 max:166 shoes: Energy Boost (IV)

Commute from car wash.

4 PM

Running 16:49 3.68 km (4:34 / km) +26m 4:25 / km
ahr:147 max:159 shoes: Energy Boost (IV)

6 PM

Intervals 58:12 11.48 km (5:04 / km) +82m 4:54 / km
ahr:153 max:172 shoes: X-talon 212 (III)

Running technique on trails/forest. 6*4min "intervals" on bruksleden. Feeling as gentle as a bull in a china shop..

Strength & plyometrics 35:00 [1]

My old rockgympa program to build up the running muscles again.

5 PM

Chariot-running 1:01:59 13.31 km (4:39 / km) +63m 4:33 / km
ahr:146 max:166 shoes: Energy Boost (IV)