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Training Log Archive: Jac

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Löpning25 30:01:20 203.19 327.0 741
  Paddling13 11:08:00 57.66 92.8
  Cykel4 8:21:00 78.54(9.4/h) 126.4(15.1/h)
  Styrka5 57:00
  Total40 50:27:20 339.39 546.2 741

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Wednesday Nov 30, 2016 #

7 AM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Hoka One One trail

Outside.
5 PM

Löpning intervals 51:00 intensity: (23:00 @3) + (28:00 @4) 12.0 km (4:15 / km)
shoes: Saucony Kinvara 4

Heavy legs. 8×1km intervall session. 1min rest. Speed at 17km/h.

Tuesday Nov 29, 2016 #

7 AM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Hoka One One trail

Outside.
6 PM

Löpning 1:36:00 [3] 15.8 km (6:05 / km)
shoes: VJ Xero Flash

With Lars and Helen. Furuberget/Frøberget.

Monday Nov 28, 2016 #

6 PM

Löpning long 1:38:00 [3] 20.0 km (4:54 / km)
shoes: Hoka One One trail

Sunday Nov 27, 2016 #

11 AM

Cykel 3:14:00 [3] 70.0 km (21.6 kph)
shoes: NOR superlight 29er

Team session, over Brynsåsen and Ådalsbruk to Furuberget.

Saturday Nov 26, 2016 #

11 AM

Paddling 1:30:00 [3] 10.0 km (6.7 kph)

Team session with waves and sea kayak.

Friday Nov 25, 2016 #

6 PM

Löpning 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Hoka One One trail

Thursday Nov 24, 2016 #

6 AM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 4

5 PM

Löpning intervals 45:00 intensity: (25:00 @3) + (20:00 @4) 10.0 km (4:30 / km)
shoes: Saucony Kinvara 4

Antother soft intervall sessiob. Now 1min rest. 6×1k @18.0km/h

Styrka 10:00 [3]

Wednesday Nov 23, 2016 #

6 PM

Löpning 1:35:20 [3] 15.5 km (6:09 / km)
shoes: Hoka One One trail

Tuesday Nov 22, 2016 #

7 AM

Paddling 45:00 [3] 7.0 km (9.3 kph)

Back felt ok at first, but got some problems in left leg for some mins after session.
5 PM

Löpning intervals 47:00 intensity: (26:00 @3) + (21:00 @4) 10.0 km (4:42 / km)
shoes: Saucony Kinvara 4

Softer intervall session today. Increased speed (@18km/h), but only 6×1k with 2min recovery. Felt good.

Monday Nov 21, 2016 #

Note
(rest day)

Felt sick. Took a day off.

Sunday Nov 20, 2016 #

11 AM

Löpning long 3:01:00 [3] 25.9 km (6:59 / km) +741m 6:07 / km
shoes: VJ Xero Flash

Furuberget/ fröberget. Ice, snow and some bare ground.

Saturday Nov 19, 2016 #

12 PM

Cykel 1:07:00 [3] 11.0 km (9.9 kph)
shoes: Surly Ice cream Truck (fatbike

Worst conditions. Ice.
4 PM

Paddling 1:02:00 [3] 8.8 km (8.5 kph)

Mjøsa, Kajak from hamar kajakklubb :)

Friday Nov 18, 2016 #

4 PM

Paddling (Ergo) 1:00:00 [3]

Thursday Nov 17, 2016 #

6 AM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 4

7 PM

Löpning intervals 1:01:00 intensity: (28:00 @3) + (33:00 @4) 14.0 km (4:21 / km)
shoes: Saucony Kinvara 4

Trying out a new intervalls session on the treadmill. 6x1.6km@10k race speed. 2min rest(walk/jogg). Stole the idea from somewhere... intention was " if you'll make the session, you will make 10k at same speed". Read after the session that rest should be 3-4min of jogging.

Today @17.5km/h. Pulse ok for the first 5. No 6 was a struggle.

Wednesday Nov 16, 2016 #

6 PM

Paddling (Ergo) 1:10:00 [3] 11.0 km (9.4 kph)

Tuesday Nov 15, 2016 #

6 AM

Paddling (Ergo) 45:00 [3] 7.0 km (9.3 kph)

5 PM

Löpning intervals 56:00 intensity: (24:00 @3) + (32:00 @4) 13.0 km (4:18 / km)
shoes: Saucony Kinvara 4

Still heavy legs. Intervalls 1, 2.5, 2.5,1,1,1k

Monday Nov 14, 2016 #

6 PM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 4

Why am I not just ending the life of these trainers? Kinvara 4.... they are releasing no 8 soon. Maybe it's time? Today's legs felt... heavy.

Styrka 17:00 [3]

Sunday Nov 13, 2016 #

10 AM

Paddling (Ergo) 31:00 [3] 5.0 km (9.7 kph)

Löpning long 3:11:00 [2] 30.7 km (6:13 / km)
shoes: VJ Xero Flash

Furuberget/ fröberget. Snowy tracks. Helen kept us to the plan and we got 3h+ in a tiny area. Might be wise to bring water next time (especially after a warm up at the Kajak ergo).

Saturday Nov 12, 2016 #

11 AM

Cykel 2:08:00 [3] 28.6 km (13.4 kph)
shoes: Surly Ice cream Truck (fatbike

Furuberget/ fröberget. Technical fatbike session. Feet almost amputated due to cold. New shoes needed....

Friday Nov 11, 2016 #

Note
(rest day)

Thursday Nov 10, 2016 #

7 AM

Paddling (Ergo) 45:00 [3] 8.0 km (10.7 kph)

6 PM

Löpning intervals 50:00 intensity: (22:00 @3) + (28:00 @4) 11.8 km (4:14 / km)
shoes: Saucony Kinvara 4

Another intervall session on treadmill. 1,2,2,2,1 km @17,5. 1min rest. Felt good at first but faded and struggled with high lactate at last 2 intervalls.

Wednesday Nov 9, 2016 #

7 AM

Löpning 45:00 [3]
shoes: Saucony Kinvara 4

6 PM

Löpning 1:06:00 [3] 11.3 km (5:50 / km)
shoes: Inov8 X-claw 275

Snow running Furuberget.

Tuesday Nov 8, 2016 #

4 PM

Löpning intervals 50:00 intensity: (22:00 @3) + (28:00 @4) 12.0 km (4:10 / km)
shoes: Saucony Kinvara 4

1,2,2,2,1km intervalls (1min rest) @ 17.5. Lactate issues on last k of the last 2k. All in all improving...

Paddling (Ergo) 30:00 [3] 5.0 km (10.0 kph)

Styrka 10:00 [3]

Monday Nov 7, 2016 #

6 AM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 4

6 PM

Paddling (Ergo) 50:00 [3] 7.0 km (8.4 kph)

Sunday Nov 6, 2016 #

11 AM

Löpning 2:01:00 [3] 18.7 km (6:28 / km)
shoes: Inov8 X-claw 275

Snow tracks in Mosjömarka.

Saturday Nov 5, 2016 #

11 AM

Cykel 1:52:00 [3] 16.8 km (9.0 kph)
shoes: Surly Ice cream Truck (fatbike

Fatbike in 15cm snow.
6 PM

Paddling (Ergo) 45:00 [3] 7.0 km (9.3 kph)

Styrka 10:00 [3]

Friday Nov 4, 2016 #

Note
(rest day)

Thursday Nov 3, 2016 #

7 AM

Paddling (Ergo) 45:00 [3] 8.0 km (10.7 kph)

I'm loosing my native language anyway, so I might just convert to a more international one.

Kajak ergo in the morning does not work for my back. Last intervall session (6pm) without any problems.
6 PM

Löpning intervals 48:00 intensity: (20:00 @3) + (28:00 @4) 11.5 km (4:10 / km)
shoes: Saucony Kinvara 4

1,2,2,2,1km at threshold. 1min rest. Better today :) constant speed on all, but the final k of the last 2k.

Wednesday Nov 2, 2016 #

6 PM

Löpning 1:35:00 [3] 15.8 km (6:01 / km)
shoes: Inov8 X-claw 275

Furuberget/ fröberget

Tuesday Nov 1, 2016 #

7 AM

Löpning 40:00 [3] 8.0 km (5:00 / km)
shoes: Saucony Kinvara 4

På band. Inne. Kom på att jag hade en tid för däckbyte kl 0800 och avbröt.
6 PM

Paddling (Ergo) 50:00 intensity: (20:00 @3) + (30:00 @4) 9.0 km (10.8 kph)

2set på 15st 45/15 intervaller. Ok känsla då ryggen fungerade.

Styrka 10:00 [3]

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