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Training Log Archive: loefaas

In the 7 days ending Sep 14, 2014:

activity # timemileskm+m
  Hiking1 5:20:00 13.13(24:22) 21.13(15:09) 1116
  Intervals4 1:57:27 17.56(6:41) 28.26(4:09) 306
  Terrain running1 1:44:46 9.33(11:14) 15.01(6:59) 286
  Running3 1:22:14 11.06(7:26) 17.8(4:37) 190
  Total7 10:24:27 51.07(12:14) 82.19(7:36) 1898
  [1-5]7 7:03:38

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MoTuWeThFrSaSu

Sunday Sep 14, 2014 #

10 AM

Terrain running 1:44:46 [2] 15.01 km (6:59 / km) +286m 6:22 / km
shoes: Adidas Glide Boost

Last day in Kiruna, a nice morning before going to airport. We went out to a random parking spot just outside Kiruna. The others hiked today as well but I took the chance for some beautiful running. Sub-alpine terrain, some rocky grounds but mostly nice dry and soft marshes. Epic views today as well.
C • What is with the epic runs?... 2

Saturday Sep 13, 2014 #

10 AM

Hiking 5:20:00 intensity: (3:20:00 @0) + (2:00:00 @1) 21.13 km (15:09 / km) +1116m 11:59 / km
ahr:135 max:162

Nice hike with the trainee gang close to Abisko. First to Trollsjön, from there more off-tracks to Låktatjokka, the highest mountain cabin in Sweden. Super nice day, very good way to recharge the body.

Friday Sep 12, 2014 #

7 AM

Running 33:11 [2] 7.22 km (4:36 / km) +153m 4:09 / km
shoes: Adidas Glide Boost

Early morning run in Kiruna. Beautiful morning, found some nice tracks just outside the city center, some off-road also.
4 PM

Intervals 37:46 intensity: (10:00 @1) + (11:46 @2) + (10:00 @3) + (6:00 @4) 8.69 km (4:21 / km) +187m 3:55 / km
shoes: Adidas Glide Boost

Visit to the LKAB mine in Kiruna during the day, cool day with visit to the new level more than 1k below ground.
Some time during the afternoon so time for some more classic 4*4min intervals. On the hilly ski-track so tough but very slow times.

Thursday Sep 11, 2014 #

Note
(rest day)

Travel with the trainee gang to Gällivare and visit to the Aitik mine.


Wednesday Sep 10, 2014 #

7 PM

Intervals 36:13 intensity: (26 @0) + (9:28 @1) + (8:39 @2) + (7:35 @3) + (9:48 @4) + (17 @5) 8.77 km (4:08 / km) +59m 4:00 / km
ahr:154 max:177 shoes: NB 890

Another interval session to try to find som speed and flow. A classic 4*4min at the lit track at home. Better feeling today and back to the flow from monday. Kept the laps under 9min including 1.5 min rest jog so that was positive.

Tuesday Sep 9, 2014 #

4 PM

Running warm up/down 30:00 [2] 6.5 km (4:37 / km)
shoes: NB 890

Intervals 21:00 intensity: (6:00 @2) + (7:00 @3) + (8:00 @4) 5.4 km (3:53 / km)
shoes: NB 890

Short interval-session on the track today. 6*800m with about 1min rest. Really slow and crappy today. Forgot my garmin at home so no exact times, but around 2:28-2:29s so no good day.

Monday Sep 8, 2014 #

6 PM

Running warm up/down 10:29 intensity: (22 @0) + (8:24 @1) + (1:43 @2) 2.12 km (4:57 / km) +37m 4:33 / km
ahr:135 max:151 shoes: NB 890

Intervals hills 22:28 intensity: (1 @0) + (1:15 @1) + (10:58 @2) + (4:21 @3) + (5:53 @4) 5.4 km (4:10 / km) +60m 3:56 / km
ahr:155 max:177 shoes: NB 890

Back to the hill intervals at home. Felt pretty good and strong today with finally some flow in the running. 6laps, garmin crashed after 2 intervals, managed to restart it to get the two last intervals also.
Times from 2:07 down to 2:00. Aim is now to do 6 laps sub-2min before swedish XC-champs.

Running warm up/down 8:34 intensity: (56 @1) + (7:17 @2) + (21 @3) 1.96 km (4:23 / km)
ahr:149 max:159 shoes: NB 890

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