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Training Log Archive: АТ

In the 7 days ending Mar 19, 2023:

activity # timemileskm+mload
  Running11 12:59:47 86.32(9:02) 138.92(5:37) 5913333.7
  XT2 2:00:0030.2
  Total13 14:59:47 86.32 138.92 5913363.9

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MoTuWeThFrSaSu

Sunday Mar 19, 2023 #

10 AM

Running 2:17:46 intensity: (56:22 @1) + (43:10 @2) + (27:34 @3) + (10:40 @4) 30.51 km (4:31 / km) +299m 4:18 / km
ahr:139 max:174 shoes: VJ Ultra 2

Long run round the city with 4*10/2 to finish. Wearing vjs was not optimal. Felt decent though.
5 PM

XT 1:00:00 [1]
ahr:120 max:127

Ellipse. Good week.

Saturday Mar 18, 2023 #

9 AM

Running 1:14:59 intensity: (47:13 @1) + (27:46 @2) 11.82 km (6:21 / km) +289m 5:39 / km
ahr:127 max:150 shoes: VJ Ultra 2

Reverse flatrunden with Elias and Lars. Had some problems at the start catching up with Elias, sent Lars up the road to catch him and then they jogged back to me :)) Snow fairly well trampled down so no real wadding, was careful on the downs to not fall.
6 PM

XT 1:00:00 intensity: (59:14 @1) + (46 @2)
ahr:123 max:131

Elliptical.

Friday Mar 17, 2023 #

6 AM

Running 15:00 intensity: (9:08 @1) + (5:52 @2) 2.5 km (6:00 / km) +125m 4:48 / km
ahr:128 max:134 shoes: NB Propel V2

Running intervals 30:00 intensity: (2:19 @2) + (19:34 @3) + (8:07 @4) 5.6 km (5:21 / km) +560m 3:34 / km
ahr:158 max:176 shoes: NB Propel V2

3*10/2. 10%, 11.2kph. Oofda, tough to get up and out of bed and then proceeded to eat and drink too much immediately before training so not the best vibes this morning. Got through it, onto the next.

Running 5:00 intensity: (28 @1) + (4:32 @2) 0.83 km (6:00 / km) +42m 4:48 / km
ahr:139 max:143 shoes: NB Propel V2

6 PM

Running warm up/down 15:00 intensity: (8:15 @1) + (6:45 @2) 2.5 km (6:00 / km) +125m 4:48 / km
ahr:128 max:140 shoes: NB Propel V2

Running intervals 30:30 intensity: (2:38 @2) + (16:34 @3) + (11:18 @4) 4.78 km (6:23 / km) +718m 3:39 / km
ahr:158 max:179 shoes: NB Propel V2

10*3mins/1min @ 15%, 9.0-5 kph. Worked up to 9.5 in the first 5 then ran at that for the rest. Probs could have done the whole thing at 9.5 fine but good to start chill. Legs felt good actually, big change from this morning! :))

Running warm up/down 15:00 intensity: (34 @1) + (14:26 @2) 2.5 km (6:00 / km) +125m 4:48 / km
ahr:140 max:146 shoes: NB Propel V2

Thursday Mar 16, 2023 #

7 AM

Running 45:00 intensity: (38:07 @1) + (6:53 @2) 7.5 km (6:00 / km) +375m 4:48 / km
ahr:127 max:137 shoes: Saucony Triumph 18

Mølle. Good chats with Ane about the first world cup.
5 PM

Running 1:21:32 intensity: (1:15:20 @1) + (6:12 @2) 15.63 km (5:13 / km) +125m 5:01 / km
ahr:123 max:139 shoes: Saucony Triumph 18

City tour with Lars. Very nice to be running outside, was careful on the ice, really do not want to fall but yea some sunlight and fresh air was very much welcomed. Had to execute the snowiest poop of my life near the end, stomach was a goner.

Wednesday Mar 15, 2023 #

5 PM

Running 1:30:00 intensity: (1:06:29 @1) + (23:31 @2) 15.0 km (6:00 / km) +750m 4:48 / km
ahr:128 max:136 shoes: Saucony Triumph 18

Easy mølle. Had plans for 2hrs, then 75, finally settled on 90. All good, ribs okay. Finished with a little bit of leg strength.

Tuesday Mar 14, 2023 #

7 AM

Running 45:00 intensity: (25:22 @1) + (19:38 @2) 7.5 km (6:00 / km) +375m 4:48 / km
ahr:129 max:138 shoes: Saucony Triumph 18

Pre brekky mølle. Easy wakeup job.
5 PM

Running 35:00 intensity: (32:14 @1) + (2:46 @2) 5.83 km (6:00 / km) +292m 4:48 / km
ahr:125 max:133 shoes: NB Propel V2

Running 25:00 intensity: (3:02 @2) + (12:11 @3) + (7:49 @4) + (1:58 @5) 3.92 km (6:23 / km) +588m 3:39 / km
ahr:161 max:182 shoes: NB Propel V2

5*5/1 på mølle. 15%, 9.0, 2, 4, 6, 8 kph.

The Anselm classic session. This felt much harder than the HR would suggest. Managed to actually use my left arm today, big win. Pretty bonked by the end.

Running 15:00 intensity: (22 @1) + (14:38 @2) 2.5 km (6:00 / km) +125m 4:48 / km
ahr:144 max:148 shoes: NB Propel V2

Monday Mar 13, 2023 #

8 AM

Running 45:00 intensity: (16:08 @1) + (28:52 @2) 7.5 km (6:00 / km) +375m 4:48 / km
ahr:130 max:137 shoes: Saucony Triumph 18

Treadmill morning with Mats.
5 PM

Running 1:15:00 intensity: (50:08 @1) + (24:52 @2) 12.5 km (6:00 / km) +625m 4:48 / km
ahr:127 max:139 shoes: Saucony Triumph 18

More mølle. Slight incident when I saw Jarvis coming into the gym, was so shocked i accidentally pressed the stop button and nearly fell off oops. Ribs/ shoulder feeling okay on this.

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