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Training Log Archive: loefaas

In the 19 days ending Aug 22, 2016:

activity # timemileskm+m
  Rollerski9 11:27:37 116.27(5:55) 187.12(3:40) 1011
  Intervals4 3:32:26 31.03(6:51) 49.94(4:15) 173
  Running5 3:23:02 29.85(6:48) 48.04(4:14) 452
  Trail running1 1:54:12 16.57(6:53) 26.67(4:17) 217
  Strength3 1:10:00
  SkiErg1 10:00
  Other1 10:00 0.81(12:20) 1.3(7:40)
  Total20 21:47:17 194.53 313.07 1853
  [1-5]20 21:35:46

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Monday Aug 22, 2016 #

7 AM

Rollerski 54:13 intensity: (24 @0) + (48:42 @1) + (5:07 @2) 15.16 km (3:35 / km) +72m 3:30 / km
ahr:137 max:151 shoes: Swenor

5 PM

Rollerski 55:58 intensity: (23 @0) + (52:27 @1) + (3:08 @2) 15.62 km (3:35 / km) +101m 3:28 / km
ahr:136 max:148 shoes: Swenor

Sunday Aug 21, 2016 #

3 PM

Rollerski 1:57:01 intensity: (17 @0) + (1:33:30 @1) + (15:57 @2) + (3:48 @3) + (2:49 @4) + (40 @5) 31.29 km (3:44 / km) +266m 3:35 / km
ahr:132 max:181 shoes: Swenor

First half very easy together with Elin. Followed by some hills.

Saturday Aug 20, 2016 #

6 PM

Running 32:37 intensity: (15 @0) + (3:19 @1) + (8:15 @2) + (9:33 @3) + (11:15 @4) 8.01 km (4:04 / km) +22m 4:01 / km
ahr:160 max:174 shoes: NB 890

old favourite, two laps at the lit track in semi-hard pace.

Friday Aug 19, 2016 #

4 PM

Rollerski 52:45 intensity: (36:10 @1) + (16:35 @2) 15.2 km (3:28 / km) +99m 3:22 / km
ahr:136 max:152 shoes: Swenor

Thursday Aug 18, 2016 #

6 PM

Intervals 48:41 intensity: (5 @0) + (10:21 @1) + (19:45 @2) + (11:02 @3) + (5:50 @4) + (1:38 @5) 10.0 km (4:52 / km) +26m 4:48 / km
ahr:154 max:192 shoes: UltraBoost (II)

Back to Hillängen for some more track. Don't know what happend today, quite off beforehand and the first 400m more like a starter/warm-up. Came in just under 66s thought I had clocked it wrong. Felt like tailwind all the way around the track, maybe some strange phenomena or I just got to excited with a lot of people at the track and had to show off.
Followed up with a fast 200m and some more fast 400m before I got tired. Joined the big group for their ending intervals and did 200m in 28s, nice to have some speed again, and a very strange transition from Tuesday were I could barely keep 3:30m/k pace.

400m: 65.9, r1'
200m: 31.3, r1'
400m: 68.5, r1'
200m: 32.6, r1'
400m: 67.9, r1'
200m: 33.2, r1'
400m: 71.2, r1'
200m: 33.4, r1'
400m: 71.4, r1'
200m: 32.4, r2.5'
200m: 28.1, r3
100m: 14.8, r1.5'
200m: 34.6, r1'
200m: 34.5, r1'
200m: 33.6
C • track 2

Wednesday Aug 17, 2016 #

7 AM

Rollerski 51:18 intensity: (14 @0) + (45:01 @1) + (6:03 @2) 15.23 km (3:22 / km) +73m 3:17 / km
ahr:138 max:152 shoes: Swenor

Tuesday Aug 16, 2016 #

6 PM

Intervals 1:01:18 intensity: (9:38 @1) + (15:02 @2) + (10:25 @3) + (25:25 @4) + (48 @5) 15.13 km (4:03 / km) +60m 3:58 / km
ahr:161 max:178 shoes: NB 890

10*1k, ridiculously bad times even though some headwind on the way home.

Monday Aug 15, 2016 #

5 PM

Running 33:13 intensity: (4 @0) + (16:28 @1) + (16:41 @2) 7.3 km (4:33 / km) +80m 4:19 / km
ahr:143 max:158 shoes: Energy Boost (IV)

Strength 20:00 [1]

Sunday Aug 14, 2016 #

12 PM

Trail running 1:54:12 intensity: (17 @0) + (18:39 @1) + (1:32:38 @2) + (2:38 @3) 26.67 km (4:17 / km) +217m 4:07 / km
ahr:148 max:166 shoes: UltraBoost (II)

Vasaloppet trail from Risberg to Oxberg. First part really nice with smaller trails, soft ski-track and footbridges through the marshes. Second part is together with the bike-vasa route so mainly gravel over marshed and everywhere so more ordinary running and not as fun.

Saturday Aug 13, 2016 #

7 AM

Rollerski 3:07:50 intensity: (1:15 @0) + (26:46 @1) + (2:30:18 @2) + (7:17 @3) + (2:14 @5) 47.65 km (3:57 / km) +171m 3:52 / km
ahr:148 max:189 shoes: Swenor

Up in risberg this weekend. The "bike-vasa" today so a lot of traffic along the main road. Got a ride down to tennäng than rollerskiing on the smaller not so good road to venjan and back. Cheered for elin's brother when he passed tennäng then ended the session with the nice climb up to risberg.

Friday Aug 12, 2016 #

11 AM

Intervals 44:05 intensity: (10:20 @1) + (11:59 @2) + (12:58 @3) + (7:39 @4) + (1:09 @5) 10.06 km (4:23 / km) +27m 4:19 / km
ahr:155 max:187

Lunch intervals at the hillängen track in ludvika. 10 by 400 m with 200m jog rest. No times to celebrate but starting to get a better flow in the running at least.

Thursday Aug 11, 2016 #

11 AM

Running 37:46 intensity: (5:10 @0) + (6:13 @1) + (25:03 @2) + (1:20 @3) 8.75 km (4:19 / km) +103m 4:05 / km
ahr:139 max:163

Strength 20:00 [1]

Wednesday Aug 10, 2016 #

7 AM

Rollerski 58:21 intensity: (8 @0) + (33:54 @1) + (24:19 @2) 14.98 km (3:54 / km) +74m 3:48 / km
ahr:143 max:156 shoes: Swenor

job commute
5 PM

Rollerski 52:53 intensity: (24 @0) + (46:06 @1) + (6:23 @2) 15.18 km (3:29 / km) +102m 3:22 / km
ahr:139 max:150 shoes: Swenor

Tuesday Aug 9, 2016 #

5 PM

Intervals 58:22 intensity: (10 @0) + (5:43 @1) + (16:22 @2) + (9:16 @3) + (20:28 @4) + (6:23 @5) 14.75 km (3:57 / km) +60m 3:53 / km
ahr:162 max:179 shoes: Boston Boost

Realised afterwards that it was a bad idea with a tough session on roads with calves still destroyed since Saturday's race.
Today it was 1k-2k-3k-2k-1k in very windy conditions. Still a lot to work on to get some speed in the running.

Monday Aug 8, 2016 #

4 PM

Other warm up/down 10:00 [1] 1.3 km (7:40 / km)
ahr:116 max:157

SkiErg 10:00 intensity: (5:00 @1) + (2:00 @2) + (2:00 @3) + (1:00 @4)

10*30s - 30 s rest, avg ~1.44-1.45 s/500m

Strength 30:00 [1]

Had planned a longer running + strength cross-session. But a last minute work dinner popped up so had to keep it short.

Saturday Aug 6, 2016 #

1 PM

Running warm up/down 16:48 intensity: (16 @0) + (10:19 @1) + (5:22 @2) + (51 @3) 3.48 km (4:50 / km) +75m 4:22 / km
ahr:140 max:165 shoes: UltraBoost (II)

Running race 34:31 intensity: (16 @1) + (11 @2) + (49 @3) + (9:33 @4) + (23:42 @5) 9.99 km (3:27 / km) +124m 3:15 / km
ahr:177 max:181 shoes: Boston Boost

Stopped for Tällbergsmilen 10k race up in Dalarna on our way to Dalhalla. Really like this race, cosy in a very nice surrounding. Have done the half-marathon two times (2012 and 2014) and the quarter (2013) before. The 10k course is new since 2014 so have not done it before (basically the same as the quarter-marathon course).

Easy first 2k followed by a big climb where the top is reached after 4k, 2k downhill then just survive the last four flat kms.

Opened hard but controlled, not the best guys running so alone from the first km. Felt good uphill, but felt the lack of proper running training in the end so the three last kms were really tough.
Always nice with a victory even if the time was't that good.

Running warm up/down 7:06 intensity: (2:11 @1) + (4:55 @2) 1.32 km (5:23 / km) +5m 5:17 / km
ahr:144 max:151 shoes: Boston Boost

Friday Aug 5, 2016 #

Event: 2016 Summer Olympics
 
3 PM

Rollerski 57:18 intensity: (1:59 @0) + (31:55 @1) + (22:07 @2) + (1:17 @3) 16.81 km (3:25 / km) +53m 3:21 / km
ahr:140 max:159

Tested the virtual pt wememove on the rollerskis. Two times a 8 min double poling test and some other exercises. Seems to have a lot to work on.

Thursday Aug 4, 2016 #

12 PM

Running 41:01 intensity: (10 @0) + (11:27 @1) + (13:43 @2) + (3:48 @3) + (9:04 @4) + (2:49 @5) 9.19 km (4:28 / km) +43m 4:22 / km
ahr:155 max:179 shoes: NB 890

Intervals at the lit track at home. 2*Hill route +1 whole lap + 1 Hill route.

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