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Training Log Archive: Jac

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Löpning24 32:33:34 234.13 376.8
  Cykel5 8:31:00 81.03 130.4
  Paddling2 1:45:00 4.35 7.0
  Styrka4 1:37:00
  Total30 44:26:34 319.51 514.2

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Saturday Mar 31, 2018 #

9 AM

Löpning 1:41:00 [3] 20.4 km (4:57 / km)
shoes: Saucony Kinvara 7

Mui Ne, Vietnam. Running south on the street/road about 10k. Gets extremely hot with the wind in my back so went by the beach for a couple of ks on the way back. 28-30 degrees.
4 PM

Löpning 35:40 [3] 8.0 km (4:28 / km)

Barefoot shoes on the beach. 3k in 3:45-4min/k working on the feel good pace.

Friday Mar 30, 2018 #

9 AM

Löpning 1:38:00 [3] 16.1 km (6:05 / km)
shoes: Merrell All Out Crush

8k on the Mui Ne beach and then back. Some technical passages where the beach was under water.
6 PM

Löpning 37:00 [3] 8.1 km (4:34 / km)
shoes: Saucony Kinvara 7

Waiting until dark, but still quite hot (26-28 degrees). Running on the beach up north to the town of Mui Ne. Got chased by some dogs...

Thursday Mar 29, 2018 #

11 AM

Löpning 1:23:00 [3] 13.1 km (6:20 / km)
shoes: Hoka Clifton X

First session in Mui Ne. We are running from Little Mui Ne cottages up to the Mui Ne town. Trying to find our way to a small beach, but got stuck in some ally... The heat is quite a challenge today. Helen not feeling well.

Wednesday Mar 28, 2018 #

Note
(rest day)

Traveling to Ho Chi Minh (Saigon) and by car to Mui Ne.

Tuesday Mar 27, 2018 #

Note
(rest day)

Lots of things to finish before leaving for Vietnam/China combines vacation and work-trip. No time for training.

Monday Mar 26, 2018 #

7 PM

Löpning tempo 1:18:00 intensity: (30:00 @3) + (48:00 @4) 20.0 km (3:54 / km)
shoes: Saucony Kinvara 7

Tired legs today, not up for intervals. Instead I’m trying to find a relaxed running at 4min/km. Works ok, but starts to “feel” a muscle (right thigh) after 10k and quits at 12.

Sunday Mar 25, 2018 #

11 AM

Cykel 2:40:00 [3] 32.8 km (12.3 kph)
shoes: NOR superlight 29er

Järavallen

Saturday Mar 24, 2018 #

3 PM

Löpning long 2:09:00 [3] 26.0 km (4:58 / km)
shoes: Hoka Clifton X

Friday Mar 23, 2018 #

5 PM

Löpning 1:57:54 [3] 20.6 km (5:43 / km)
shoes: Hoka Clifton X

Thursday Mar 22, 2018 #

Löpning 1:30:00 [3] 18.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Wednesday Mar 21, 2018 #

5 PM

Löpning 1:45:00 [3] 20.0 km (5:15 / km)
shoes: Saucony Kinvara 7

Tuesday Mar 20, 2018 #

7 AM

Löpning 30:00 [3] 6.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Prototype test-run. Felt good (also in legs).
6 PM

Löpning 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Styrka 25:00 [3]

Monday Mar 19, 2018 #

6 PM

Löpning intervals 1:27:00 intensity: (1:00:00 @3) + (27:00 @4) 20.0 km (4:21 / km)
shoes: Saucony Kinvara 7

8*1k on treadmill. Treshold kind of low, but finished the session with 3k on 15km/h. The later felt good :)

Sunday Mar 18, 2018 #

12 PM

Cykel 2:16:00 [3] 32.6 km (14.4 kph)
shoes: NOR superlight 29er

Nice MTB session at Järavallen, Kävlinge.

Saturday Mar 17, 2018 #

12 PM

Löpning 1:33:00 [3] 15.0 km (6:12 / km)
shoes: Merrell All Out Crush

Skrylle. Snow and prototype for Pace.
5 PM

Cykel 50:00 [3] 25.0 km (30.0 kph)

Friday Mar 16, 2018 #

Note
(rest day)

Travel day

Thursday Mar 15, 2018 #

5 PM

Löpning intervals 1:27:00 intensity: (52:00 @3) + (35:00 @4) 20.0 km (4:21 / km)
shoes: Saucony Kinvara 7

10*1km at gym in Lillehammer

Wednesday Mar 14, 2018 #

7 AM

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

6 PM

Löpning 57:00 [3] 11.5 km (4:57 / km)
shoes: Hoka Clifton X

Tuesday Mar 13, 2018 #

6 PM

Löpning intervals 1:00:00 intensity: (39:00 @3) + (21:00 @4) 10.0 km (6:00 / km)
shoes: Saucony Kinvara 7

6*1k

Styrka 36:00 [3]

Saturday Mar 10, 2018 #

2 PM

Löpning 2:00:00 [3] 24.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Friday Mar 9, 2018 #

5 PM

Cykel intervals (Ergo) 1:15:00 intensity: (31:00 @3) + (44:00 @4) 40.0 km (32.0 kph)

11*4min on the trainer.

Thursday Mar 8, 2018 #

6 PM

Löpning long 2:00:00 [3] 25.0 km (4:48 / km)
shoes: Saucony Kinvara 7

Did the last 5k @15km/h. Felt good.

Wednesday Mar 7, 2018 #

6 PM

Cykel (Ergo) 1:30:00 [3]

Tuesday Mar 6, 2018 #

6 PM

Löpning 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Paddling (Ergo) 1:00:00 intensity: (24:00 @3) + (36:00 @4)

9*4min ints.

Monday Mar 5, 2018 #

6 PM

Löpning intervals 1:00:00 intensity: (38:30 @3) + (21:30 @4)
shoes: Saucony Kinvara 7

Interval session at Formtoppen. Didn't work out as it should. Restitution was poor and threshold was low. Did only 6*1k @18.

Hopefully only tired after the weekend.

Styrka 30:00 [3]

Sunday Mar 4, 2018 #

Note
(rest day)

Vasaloppet and home again.

Saturday Mar 3, 2018 #

3 PM

Löpning 2:00:00 [3] 25.0 km (4:48 / km)
shoes: Saucony Kinvara 7

Squeezed in a running session at a treadmill at Hogfjallshotellet Salen. 15k at 12km/h followed by 5k at 15km/h, 4k at 12 and finally the last in race speed 17.5km/h. Felt good.

Friday Mar 2, 2018 #

8 AM

Löpning 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Saucony Kinvara 7

Treadmill at Scandic Trollhattan.

Styrka 6:00 [3]

Thursday Mar 1, 2018 #

8 AM

Löpning 1:15:00 [3] 15.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Trying to get 1.5h on 1h15min. Didn’t make it.

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