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Training Log Archive: loefaas

In the 7 days ending Mar 1, 2009:

activity

time

miles

Running

5:04:09

42.45

(7:10)

68.32

(4:27)

Strength

40:00

Orienteering

35:00

4.23

(8:17)

6.8

(5:09)

Trail running

30:00

2.49

(12:04)

4.0

(7:30)

Intervals

19:32

3.92

(4:59)

6.31

(3:06)

Drills and strides

15:00

0.93

(16:06)

1.5

(10:00)

Total

7:23:41

54.02

86.93

1:59

0:00

» now

Sunday Mar 1, 2009 #

Trail running warm up/down 30:00 [1] 4.0 km (7:30 / km)
ahr:120 shoes: Olway Speed (II)

Jogging some between loops.

Orienteering intervals 35:00 [4] *** 6.8 km (5:09 / km)
ahr:165 max:175 shoes: Olway Speed (II)

Two-man relay with Linné. Fun training, but the crisp snow is very heavy to run in. My leg started to hurt again, same pain as last weekend, doesn't like forest and snow right now.

Running 54:50 [3] 13.3 km (4:07 / km)
ahr:149 max:160 shoes: NB 756

Evening run, thought the leg was going to feel better on roads, and it did at least for 30min, then it started to hur quite bad especially in uphills and when it was a little more slippery.

Saturday Feb 28, 2009 #

Running 22:19 [3] 4.4 km (5:04 / km)
shoes: Mizuno Wace Ascend (II)

Easy morning jog with some running drills.

C • race? 2

Running warm up/down 35:00 [3] 8.0 km (4:23 / km)
shoes: NB 756

Running race 8:26 [5] 3.0 km (2:49 / km)
shoes: Asics Turbo Ghost II

Swedish indoor champs 3k. What can I say? I am very happy with my performance, BUT the race was the opposite to what I wanted. Since I haven't done any real speed workouts I wanted a race in high even pace. This race started in 2:55 for the first km and 4:23 for 1500m, felt like we were out jogging, no one wanted to be in the front. Past 2km in 5:45 (2:50) still going very slow, it was only the last 500m that were fast, and they were super-fast instead, the winner did the last 400m in 56s, I had about 62s. Finished 5th in 8:26.91, 7.5s after the winner, which I was just behind with 500m to go. I am happy with the place, but with the shape I am in now, below 8:20 should have been possible with a higher pace in the beginning.

Now the track season is over, time to do some serious training again.

Friday Feb 27, 2009 #

Running 25:16 [2] 5.9 km (4:17 / km)
shoes: Mizuno Wace Ascend (II)

Two easy laps in stadsskogen in the morning.

Thursday Feb 26, 2009 #

Running warm up/down 34:10 [2] 7.0 km (4:53 / km)
ahr:138 shoes: NB 756

Intervals 12:00 [4] 3.51 km (3:25 / km)
ahr:154 max:177 shoes: NB 756

"intervals" with Linné. Took it very easy and run the first five in a comfortable pace and hard on the last one. Just to get some blood through muscles for Saturday.

Wednesday Feb 25, 2009 #

Running 49:08 [2] 9.99 km (4:55 / km)
shoes: Mizuno Wave Rider (II)

Nice and easy jog with mike

Tuesday Feb 24, 2009 #

Running warm up/down 30:00 [3] 6.43 km (4:40 / km)
shoes: NB 756

Drills and strides 15:00 [2] 1.5 km (10:00 / km)

Running school with the sprinters

Intervals 7:32 [5] 2.8 km (2:41 / km)
shoes: Asics Turbo Ghost II

One hour one way trip to Västerås to run for 7min, maybe it is possible to use the time in some better way... Anyway interval session with the UIF sprinters at the indoor track in Västerås. Did 5*400m with 2min rest alone, felt good and kept a good pace. After I finished I paced Daniel on his last 800m interval.

60.59
62.32
61.27
61.80
60.97
2:25

Monday Feb 23, 2009 #

Strength 40:00 [3]

Some of my exercises + intensiv gympa

Running 45:00 [3] 10.3 km (4:22 / km)
shoes: NB 756

Running on snowy roads.

C • Lecture 1

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