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Training Log Archive: loefaas

In the 7 days ending Feb 11:

activity # timemileskm+m
  Skiing2 2:36:54 21.34(7:21) 34.34(4:34) 589
  Running3 2:18:03 20.36(6:47) 32.76(4:13) 360
  Chariot-running3 2:09:29 15.77(8:13) 25.37(5:06) 199
  Intervals1 38:04 5.59(6:48) 9.0(4:14)
  Total7 7:42:30 63.05(7:20) 101.48(4:33) 1147
  [1-5]7 7:38:49

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Chariot-running 24:27 intensity: (13 @0) + (23:32 @1) + (42 @2) 3.9 km (6:16 / km) +63m 5:48 / km
ahr:126 max:147 shoes: Energy boost (V)

Very easy jog with Elin and Ella.

Skiing 1:20:55 intensity: (7 @0) + (30:30 @1) + (42:24 @2) + (7:54 @3) 17.21 km (4:42 / km) +294m 4:20 / km
ahr:153 max:195

Skiing from home. Tracks not in best condition today.

Saturday Feb 10 #

11 AM

Running warm up/down 16:52 intensity: (11 @0) + (5:06 @1) + (9:05 @2) + (1:29 @3) + (36 @4) + (25 @5) 3.68 km (4:35 / km) +40m 4:21 / km
ahr:147 max:182 shoes: Energy boost (V)

Running race 33:24 intensity: (25 @1) + (11 @2) + (1:45 @3) + (26:48 @4) + (4:15 @5) 10.02 km (3:20 / km) +41m 3:16 / km
ahr:173 max:180 shoes: Adidas Adios Boost (II)

Bore cup 10k winter series in Sala. Some good competition for the current shape, a guy from Ockelbo took the lead the first 5k in a decent place but felt very comfortable. Increased the pace going out to the second 5k lap and only Jonathan could follow. Couldn't get away from him but managed to keep him behind in the Sprint.

The 5k on: 16.54 and 16.28

Running warm up/down 10:00 intensity: (6 @0) + (6:22 @1) + (3:32 @2) 2.13 km (4:42 / km) +19m 4:30 / km
ahr:140 max:148 shoes: Energy boost (V)

Friday Feb 9 #

10 AM

Chariot-running 56:13 intensity: (1:00 @0) + (23:27 @1) + (31:46 @2) 11.32 km (4:58 / km) +104m 4:45 / km
ahr:142 max:157 shoes: Icebug DTS-2

Thursday Feb 8 #

8 AM

Chariot-running 48:49 intensity: (9 @0) + (11:01 @1) + (36:45 @2) + (54 @3) 10.15 km (4:48 / km) +32m 4:44 / km
ahr:148 max:163 shoes: Energy Boost (IV)

Wednesday Feb 7 #

4 PM

Running warm up/down 20:58 intensity: (9 @0) + (9:33 @1) + (10:45 @2) + (31 @3) 4.36 km (4:49 / km) +81m 4:24 / km
ahr:144 max:161 shoes: Icebug DTS-2

Intervals 38:04 intensity: (2:34 @1) + (7:03 @2) + (12:30 @3) + (9:30 @4) + (6:27 @5) 9.0 km (4:14 / km)
ahr:164 max:182 shoes: NB Vazee Prism

6*3min +4*1min. All with 1 min rest.
3min on 18 -> 19.6 kph. 1min on 20->22 kph

Tuesday Feb 6 #

3 PM

Running 56:49 intensity: (32:20 @1) + (23:53 @2) + (36 @3) 12.58 km (4:31 / km) +178m 4:13 / km
ahr:141 max:162 shoes: Icebug DTS-2

Monday Feb 5 #

2 PM

Skiing 1:15:59 intensity: (1:46 @0) + (53:58 @1) + (10:36 @2) + (9:21 @3) + (18 @4) 17.13 km (4:26 / km) +295m 4:05 / km
ahr:133 max:168

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