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Training Log Archive: loefaas

In the 7 days ending Mar 18, 2012:

activity # timemileskm+m
  Running5 3:18:32 29.41(6:45) 47.33(4:12) 346
  Trail running2 2:44:40 19.54(8:26) 31.45(5:14) 798
  Orienteering1 1:01:31 6.07(10:08) 9.77(6:18) 93
  Strength & plyometrics1 49:00 0.29(2:50:41) 0.46(1:46:04)
  Intervals1 25:45 4.07(6:19) 6.56(3:56) 45
  Total7 8:19:28 59.38(8:25) 95.57(5:14) 1282
  [1-5]7 7:55:46

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

Note
(rest day)

Weekend in paris with Elin, no training but a lot of walking.

Friday Mar 16, 2012 #

3 PM

Running 1:20:59 intensity: (3:01 @1) + (1:15:17 @2) + (2:41 @3) 20.46 km (3:57 / km) +101m 3:52 / km
ahr:151 max:163 shoes: Saucony Triumph

Nice "half-mara" run with Razz and Lingan. Good pace and low heart rate, one week to go to season premiere now. Can't wait!
C • season premiere? 4

Thursday Mar 15, 2012 #

11 AM

Running 40:05 intensity: (1:38 @0) + (4:17 @1) + (32:20 @2) + (1:50 @3) 9.93 km (4:02 / km) +86m 3:52 / km
ahr:152 max:168 shoes: Saucony Triumph

6 PM

Running warm up/down 10:37 intensity: (22 @0) + (9:45 @1) + (30 @2) 2.17 km (4:54 / km) +40m 4:29 / km
ahr:137 max:148 shoes: Saucony Peregrine

Orienteering intervals 1:01:31 intensity: (17:18 @0) + (17:02 @1) + (7:01 @2) + (18:37 @3) + (1:33 @4) 9.77 km (6:18 / km) +93m 6:00 / km
ahr:139 max:172 shoes: Saucony Peregrine

C • Thanks! 1

Running warm up/down 18:55 intensity: (15:02 @1) + (3:53 @2) 3.7 km (5:07 / km) +42m 4:50 / km
ahr:140 max:175 shoes: Saucony Peregrine

Wednesday Mar 14, 2012 #

10 AM

Trail running hills 1:06:57 intensity: (9:02 @1) + (15:17 @2) + (23:30 @3) + (19:08 @4) 12.8 km (5:14 / km) +600m 4:14 / km
ahr:162 max:178 shoes: VJ Bold

Two laps on the backbone. Janne joined for the first lap and set a good pace took it a little easier on the second lap. Felt surprisingly good despite two hard days.

25:00 and 26:30 on the laps.

Tuesday Mar 13, 2012 #

6 PM

Trail running 1:37:43 intensity: (28:17 @1) + (48:16 @2) + (14:55 @3) + (6:15 @4) *** 18.66 km (5:14 / km) +198m 4:58 / km
ahr:150 max:179 shoes: VJ Bold

Tisdagsbana, good pace from the start today. Trails were solid ice and very slippery while the forest is almost snow-free now. Fight against Oskar and Mandus in the end.

Monday Mar 12, 2012 #

8 AM

Running warm up/down 9:39 intensity: (46 @0) + (1:51 @1) + (7:02 @2) 2.27 km (4:15 / km) +2m 4:14 / km
ahr:146 max:156 shoes: NB 905(II)

Intervals 25:45 intensity: (3:51 @1) + (5:11 @2) + (4:24 @3) + (11:33 @4) + (46 @5) 6.56 km (3:56 / km) +45m 3:48 / km
ahr:168 max:181 shoes: NB 905(II)

Morning intervals, 4*4min
5 PM

Running warm up/down 18:28 intensity: (2:04 @0) + (1:10 @1) + (10:29 @2) + (4:45 @3) 4.36 km (4:14 / km) +52m 4:00 / km
ahr:153 max:164 shoes: Saucony Triumph

Strength & plyometrics 49:00 intensity: (1:34 @0) + (21:22 @1) + (13:15 @2) + (9:45 @3) + (3:04 @4) 0.46 km (1:46:04 / km)
ahr:145 max:177

Running warm up/down 19:49 intensity: (5:44 @1) + (13:35 @2) + (30 @3) 4.43 km (4:29 / km) +23m 4:22 / km
ahr:147 max:162 shoes: Saucony Triumph

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