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Training Log Archive: loefaas

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running3 2:34:35 22.24(6:57) 35.79(4:19) 362
  Intervals2 1:06:03 8.49(7:47) 13.66(4:50) 63
  Chariot-running1 41:13 5.07(8:08) 8.15(5:03) 69
  Total5 4:21:51 35.79(7:19) 57.6(4:33) 495
  [1-5]5 4:17:27

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Saturday Sep 9 #

3 PM

Running 9:23 intensity: (8 @0) + (5:42 @1) + (3:22 @2) + (11 @3) 1.72 km (5:28 / km) +6m 5:23 / km
ahr:138 max:160

Running race 1:13:42 intensity: (13 @1) + (26 @2) + (53 @3) + (58:24 @4) + (13:46 @5) 21.1 km (3:30 / km) +207m 3:20 / km
ahr:175 max:183 shoes: Adidas Adios Boost (II)

Stockholm half-marathon this year as well. Didn't know what to expect beforehand, not especially high traing volume the last couple of month and no longer hard runs on roads. Followed a group from the start that I realized quite soon were going to fast for me (they finished around or sub 70 min), but it was windy so nice with company. Had to let them go after about 6.5km. Thought it would be a very tough journey from there to the finish, but found my own pace after 1-2km and could hold it together quite well. Had one guy 30-40 in front of my from km 8 to the finish..

Finished 13th in 1:13:43 which was above expectations. 2 mins faster compared to last year.
As an experienced runner I bought new shoes to run in 1 hour before the start. :-)

Split Tid Str├Ącktid min/km km/h Plac.
5K 00:16:36 16:36 03:20 18.07 12
10K 00:34:01 17:25 03:29 17.23 14
15K 00:51:53 17:52 03:35 16.80 14
20K 01:10:02 18:09 03:38 16.53 13
Finish 01:13:43 03:42 03:22 17.86 13

Second half much tougher with 2 hills and sharp turns.

Friday Sep 8 #

5 PM

Running 22:14 intensity: (1 @0) + (9:42 @1) + (10:07 @2) + (2:24 @3) 4.75 km (4:41 / km) +60m 4:24 / km
ahr:146 max:166

Thursday Sep 7 #

6 PM

Intervals 42:08 intensity: (3:11 @0) + (9:09 @1) + (13:33 @2) + (5:13 @3) + (5:27 @4) + (5:35 @5) 8.37 km (5:02 / km) +63m 4:51 / km
ahr:149 max:195

Tuesday Sep 5 #

5 PM

Running 22:20 intensity: (14 @0) + (22:05 @1) + (1 @3) 4.18 km (5:21 / km) +38m 5:07 / km
ahr:129 max:144

Intervals 23:55 intensity: (8:52 @1) + (3:46 @2) + (3:08 @3) + (3:04 @4) + (5:05 @5) 5.28 km (4:32 / km)
ahr:153 max:190

Running 26:56 [1] 4.04 km (6:40 / km) +53m 6:15 / km
ahr:130 max:144

Monday Sep 4 #

2 PM

Chariot-running 41:13 intensity: (50 @0) + (32:21 @1) + (7:19 @2) + (43 @3) 8.15 km (5:03 / km) +69m 4:51 / km
ahr:136 max:165

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