Training Log Archive: redriderIn the 7 days ending Feb 19, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Feb 19, 2017 #
Running long 2:37:00 [3] 30.01 km (5:14 / km) +300m 4:59 / km
Progressive long run. 15km easy, then 13km brisk, followed by 2km warm down. Very tired legs and smashed toes. Hard work today to get it done.
Saturday Feb 18, 2017 #
9 AM
Running warm up/down 13:00 [2] 2.3 km (5:39 / km)
Running tempo 1:00:00 [4] 13.12 km (4:34 / km) +135m 4:21 / km
5km park run + 4,6km tempo with Rachel + 10x30s sprints. First sub21 time on Haga parkrun! Results: http://www.parkrun.se/haga/results/weeklyresults/?...
4 PM
Trail running 32:00 [2] 5.3 km (6:02 / km) +68m 5:40 / km
Evening recovery run. Smashed toes.
Friday Feb 17, 2017 #
Skating 35:00 [2] 10.2 km (3:26 / km)
Ice skating on Norrviken with Sami. Soft ice.
Thursday Feb 16, 2017 #
Running tempo (treadmill) 1:00:00 [4] 13.0 km (4:37 / km)
2x20min at 4:15 pace with 5min jog recovery. Phew...
Aqua jogging 30:00 [2]
Deep water running including 10x30sec intervals
Wednesday Feb 15, 2017 #
Trail running 1:53:00 [2] 20.05 km (5:38 / km) +193m 5:23 / km
Easy half long run on trails in Järvafältet. Had only an egg, a small banana, and half avocado for breakfast and bonked after an hour. Case proved, I need my carbs.
Tuesday Feb 14, 2017 #
Running intervals 1:06:00 [4] 13.7 km (4:49 / km) +113m 4:38 / km
slept:8.0 weight:62kg
8x1km intervals with 1min jog recoveries at about 4:10min/km pace. Surprised how easily it went despite the steady 30k run yesterday!
Monday Feb 13, 2017 #
Running long 2:30:00 [3] 30.02 km (5:00 / km) +272m 4:47 / km
Steady long run. Gravel and roads. Partly icy, partly not, but ran with Fujisetsu anyway to play safe. Most of Järvafältet still covered with icy snow. 20k very went easily, the last 10k were harder. Legs quite frozen and stiff at the end but ankle was okay.