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Training Log Archive: Jac

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Löpning6 5:41:38 42.28(8:05) 68.05(5:01)
  Paddling4 3:05:00 19.26(6.2/h) 31.0(10.1/h)
  Cykel1 2:30:00 17.71(7.1/h) 28.5(11.4/h)
  Styrka1 18:00
  Total11 11:34:38 79.26 127.55

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

12 PM

Cykel long 2:30:00 [3] 28.5 km (11.4 kph)
shoes: NOR superlight 29er

One of those days...had to return a rental car before we got to the start of the bike route. Realised that we forgot lunch and didn’t have anything but water in the packs.... low on fuel and the course in Hackeberga was extremely slow and muddy :)


Got home at 16:00 and enyoied lunch...

Saturday Dec 2, 2017 #

9 AM

Löpning 1:02:00 [3] 9.8 km (6:20 / km)
shoes: Hoka Clifton X

Seal spotting run on the beach.
5 PM

Styrka 18:00 [3]

Paddling (Ergo) 50:00 [3] 8.0 km (9.6 kph)

6,5,4,3,2,1,2,3,4,5 intervals at heavy gear. Hard work for weak upper body.

Friday Dec 1, 2017 #

6 AM

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

6 PM

Löpning intervals (Treadmill ) 50:08 intensity: (29:08 @2) + (21:00 @3) 11.5 km (4:22 / km)
shoes: Saucony Kinvara 7

Did 6x1km @19km/h with 1min rest. That’s record speed :)

Have some issues with right lower leg outer side.

Thursday Nov 30, 2017 #

6 PM

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

Wednesday Nov 29, 2017 #

6 AM

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

6 PM

Löpning 59:30 [3] 11.75 km (5:04 / km)
shoes: Hoka Clifton X

Outsider and off track. Gets tired in the back..

Tuesday Nov 28, 2017 #

7 PM

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

Monday Nov 27, 2017 #

6 AM

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

7 PM

Löpning intervals (treadmill) 1:00:00 intensity: (27:00 @3) + (33:00 @4) 13.0 km (4:37 / km)
shoes: Saucony Kinvara 7

6*1,6km @18.5km/h. 2min rest. This is the test for your race speed for a 10km race. If I could replicate this outside, I would be really happy. But, it is anyway 1km/h better than last year in nov :)

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