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Training Log Archive: loefaas

In the 7 days ending Jan 21:

activity # timemileskm+m
  Intervals7 3:49:30 36.54(6:17) 58.8(3:54)
  Skiing1 56:10 6.22(9:02) 10.01(5:37) 92
  Trail running1 53:00 6.34(8:22) 10.2(5:12) 200
  Total9 5:38:40 49.09(6:54) 79.01(4:17) 292
  [1-5]9 5:37:47

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MoTuWeThFrSaSu

Sunday Jan 21 #

Note
(rest day)

Saturday Jan 20 #

10 AM

Skiing 56:10 intensity: (50:00 @1) + (6:10 @2) 10.01 km (5:37 / km) +92m 5:22 / km
ahr:116 max:146

Very easy skate-skiing with Elin and Ella around the track for tomorrow's competition.
4 PM

Intervals 38:53 intensity: (1 @0) + (4:17 @1) + (16:18 @2) + (6:30 @3) + (8:20 @4) + (3:27 @5) 10.0 km (3:53 / km)
ahr:159 max:180 shoes: NB Vazee Prism

Intervals 4*5min with 2min rest on the treadmill.

Friday Jan 19 #

9 AM

Intervals 31:31 intensity: (19 @0) + (6:49 @1) + (12:09 @2) + (3:09 @3) + (8:22 @4) + (43 @5) 8.0 km (3:56 / km)
ahr:155 max:179 shoes: NB Vazee Prism

4*4min, 1.5min rest.
2 PM

Intervals 31:15 intensity: (6 @0) + (3:45 @1) + (14:10 @2) + (4:23 @3) + (7:36 @4) + (1:15 @5) 8.0 km (3:54 / km)
ahr:157 max:178 shoes: NB Vazee Prism

Same as in the morning

Thursday Jan 18 #

1 PM

Intervals 22:05 intensity: (10 @0) + (4:50 @1) + (5:44 @2) + (4:30 @3) + (6:51 @4) 5.8 km (3:48 / km)
ahr:155 max:176 shoes: NB Vazee Prism

Plan was 4*5min with 2min rest, but Ella woke up halfway through the 3rd interval so a little shorter.

Wednesday Jan 17 #

2 PM

Intervals 42:13 intensity: (17 @0) + (5:17 @1) + (9:01 @2) + (11:31 @3) + (13:22 @4) + (2:45 @5) 11.0 km (3:50 / km)
ahr:161 max:179 shoes: NB Vazee Prism

8*3min with 1min rest on the treadmill

Tuesday Jan 16 #

10 AM

Intervals 31:49 intensity: (3:29 @1) + (6:22 @2) + (9:25 @3) + (7:24 @4) + (5:09 @5) 8.0 km (3:59 / km)
ahr:161 max:181 shoes: NB Vazee Prism

Start of some kind of interval-period. Short WU/CD and 4*4min with 1.5min rest on the treadmill.
3 PM

Intervals 31:44 intensity: (2:06 @1) + (12:36 @2) + (5:21 @3) + (8:41 @4) + (3:00 @5) 8.0 km (3:58 / km)
ahr:161 max:179 shoes: NB Vazee Prism

Same as in the morning. Pace starting at 3:30 and increasing up to 3:15 min/k.

Monday Jan 15 #

5 PM

Trail running 53:00 [2] 10.2 km (5:12 / km) +200m 4:44 / km
shoes: Icebug DTS-2

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