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Training Log Archive: loefaas

In the 7 days ending Jan 28:

activity # timemileskm+m
  Intervals5 2:42:57 26.1(6:15) 42.0(3:53)
  Running2 1:32:25 12.53(7:23) 20.16(4:35) 263
  Skiing1 1:00:40 8.87(6:51) 14.27(4:15) 188
  Total8 5:16:02 47.49(6:39) 76.43(4:08) 451
  [1-5]8 5:13:17

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MoTuWeThFrSaSu

Sunday Jan 28 #

3 PM

Running 58:55 intensity: (3 @0) + (8:17 @1) + (45:29 @2) + (5:06 @3) 13.13 km (4:29 / km) +200m 4:10 / km
ahr:150 max:164 shoes: Icebug DTS-2

Easy run at home after getting back from skiing competition

Saturday Jan 27 #

10 AM

Skiing 1:00:40 intensity: (41 @0) + (50:11 @1) + (9:48 @2) 14.27 km (4:15 / km) +188m 3:59 / km
ahr:135 max:154

Skiing with Elin and Ella in Smedjebacken. First the 5k track but it was well prepared for skate so stayed ona Short loop at the stadium after that.

Friday Jan 26 #

4 PM

Running 33:30 intensity: (15 @0) + (30:49 @1) + (2:26 @2) 7.03 km (4:46 / km) +62m 4:34 / km
ahr:137 max:149 shoes: Icebug DTS-2

Very easy run, legs dead.

Thursday Jan 25 #

10 AM

Intervals 19:55 intensity: (42 @0) + (4:51 @1) + (8:44 @2) + (4:45 @3) + (53 @4) 5.0 km (3:59 / km)
ahr:148 max:174 (rest day) shoes: NB Vazee Prism

Plan was to end the interval period with 2 sessions of 4*4min but was completely wasted already on the warmup in the morning, tried to start the intervals so see if it would feel better, but no. No point to continue. Still a very good interval period done. Some easy days now.

Wednesday Jan 24 #

1 PM

Intervals 38:54 intensity: (16 @0) + (6:50 @1) + (7:22 @2) + (11:24 @3) + (10:34 @4) + (2:28 @5) 10.0 km (3:53 / km)
ahr:159 max:179 shoes: NB Vazee Prism

4*5min with 2 min rest

Tuesday Jan 23 #

10 AM

Intervals 30:54 intensity: (17 @0) + (6:40 @1) + (9:15 @2) + (7:22 @3) + (4:50 @4) + (2:30 @5) 8.0 km (3:52 / km)
ahr:156 max:180 shoes: NB Vazee Prism

4*4min with 1.5min rest
3 PM

Intervals 31:01 intensity: (10 @0) + (6:27 @1) + (10:21 @2) + (4:14 @3) + (7:51 @4) + (1:58 @5) 8.0 km (3:53 / km)
ahr:157 max:179 shoes: NB Vazee Prism

Same as in the morning

Monday Jan 22 #

3 PM

Intervals 42:13 intensity: (21 @0) + (6:01 @1) + (10:13 @2) + (9:10 @3) + (10:53 @4) + (5:35 @5) 11.0 km (3:50 / km)
ahr:161 max:180 shoes: NB Vazee Prism

Back to the treadmill, 8*3min with 1min rest.

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