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Training Log Archive: loefaas

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Running9 5:21:13 43.18(7:26) 69.49(4:37) 465
  Intervals3 1:24:50 11.7(7:15) 18.83(4:30) 150
  Total9 6:46:03 54.88(7:24) 88.32(4:36) 615
  [1-5]9 6:37:17

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Sunday Aug 7, 2011 #

1 PM

Running 29:49 [2] 5.75 km (5:11 / km) +53m 4:58 / km
shoes: NB 759

Running race 4:06 [5] 1.5 km (2:44 / km)
shoes: Asics Turbo Ghost II

1500m race in pouring rain in Västerås. Not the answer I wanted, felt ok but the time is very bad. Not so good conditions with some heavy rain especially during the warm up. Very bad start in the race, ended up last in the group almost with a gap in front of me, took some 300m before I could catch up and get a better position, not used to this tight races and I am a little too kind so lost important places too easy that I had to work to gain again. Had a strong third lap but couldn't keep up on the last lap and lost some places.

Saturday Aug 6, 2011 #

12 PM

Running 28:59 intensity: (13:19 @1) + (15:27 @2) + (13 @3) 6.0 km (4:50 / km) +42m 4:40 / km
ahr:142 max:161 shoes: Asics DS Trainer

Friday Aug 5, 2011 #

7 PM

Running warm up/down 18:57 [2] 3.86 km (4:55 / km) +61m 4:33 / km
shoes: NB 759

Running race 15:10 [5] 5.0 km (3:02 / km)
shoes: Asics Turbo Ghost II

"training"-race 5k in Södertälje. Some good guys showing up with Haben Idris, the scania guys Scottie and gg and me and Johan. A little to windy otherwise nice conditions. Hoped for good notification about that the form is coming. Haben and scottie in the lead from the start, 1km in 2:56, the two in the front opened up a gap after about 1.5k and we had a second group of me, Johan and gg. Altered in the front in the wind, 5:56 at 2nd k-mark. I had a really bad period between 2.5k and 4k, had to let the other go just before 3k which I passed on roughly 9:05. Alone in the wind now, 12:13 at 4k, caught by another guy with just one lap to go, stay behind him for 200m than left in behind and finished on 15:10 with a 64.5s on the last lap.

Both positive and negative, form is still not as good as I want, wanted to run at least 20s faster today. Positive that I only lost about 10s to Johan and gg bymyself in the wind and could finish with a fast last lap..

One week left to swedish champs, will it be enough?
8 PM

Running warm up/down 15:31 [2] 2.87 km (5:24 / km) +39m 5:04 / km
shoes: NB 759

Thursday Aug 4, 2011 #

5 PM

Running 48:12 intensity: (18:29 @1) + (28:39 @2) + (1:04 @3) 10.59 km (4:33 / km) +104m 4:20 / km
ahr:148 max:166 shoes: NB 759

easy run up to the clubhouse and warm-up with linné then home. High hear-rate today, not so fresh.

Tuesday Aug 2, 2011 #

6 PM

Running 27:50 intensity: (11:25 @1) + (16:25 @2) 5.82 km (4:47 / km) +57m 4:34 / km
ahr:144 max:157 shoes: Asics DS Trainer

Intervals 31:55 intensity: (2:08 @0) + (11:49 @1) + (3:05 @2) + (3:01 @3) + (7:59 @4) + (3:53 @5) 6.41 km (4:59 / km)
ahr:154 max:183 shoes: Asics Turbo Ghost II

Nice interval session at the track with Johan and Jonatan.
3*1000m in high speed. Hoped to be some seconds faster but still satisfied with the performance, not recovered since last week.

Stayed on 2:49 all through the intervals, but had to dig really deep on the last one to keep the speed.

Running 18:07 intensity: (16:26 @1) + (1:41 @2) 3.16 km (5:44 / km)
ahr:139 max:150 shoes: Asics DS Trainer

Monday Aug 1, 2011 #

5 PM

Running 1:04:22 intensity: (19:15 @1) + (45:07 @2) ** 13.86 km (4:39 / km) +46m 4:34 / km
ahr:144 max:155 shoes: NB 759

easy run, picking the rest of the hittaut checkpoints I didn't have in central uppsala. A little longer than planned.

Sunday Jul 31, 2011 #

Note

This training period over now. Time to find some good shape for the coming tough competition schedule.

Fri. 5/8: 5000m
Sun. 7/8: 1500m
Fri. 12/8: 10000m (Swedish Champs)
Sun. 14/8: 5000m (Swedish Champs)
Wed. 17/8: 10000m (World Universiade, Shenzhen, China)
Fri. 19/8: 5000m (World Universiade, Quali)
Sun. 21/8: 5000m (World Universiade, Final)
3 PM

Running warm up/down 11:57 intensity: (1:07 @0) + (4:00 @1) + (6:50 @2) 2.78 km (4:18 / km) +27m 4:06 / km
ahr:141 max:150 shoes: NB 905(II)

Intervals hills 24:41 intensity: (2:14 @0) + (4:51 @1) + (7:19 @2) + (6:45 @3) + (3:32 @4) 5.5 km (4:29 / km) +150m 3:57 / km
ahr:156 max:176 shoes: NB 905(II)

Hill intervals at Sten sture. Tired body today but still some 2-3s faster per interval compared to three weeks ago and with 10bpms lower heart rate so that was nice.

Running warm up/down 9:07 intensity: (1:34 @1) + (7:33 @2) 2.1 km (4:20 / km) +4m 4:18 / km
ahr:149 max:156 shoes: NB 905(II)

Saturday Jul 30, 2011 #

12 PM

Running warm up/down 16:20 intensity: (22 @0) + (9:12 @1) + (6:46 @2) 3.67 km (4:27 / km) +32m 4:16 / km
ahr:139 max:150 shoes: NB 759

Intervals 28:14 intensity: (2:55 @0) + (6:30 @1) + (2:27 @2) + (3:43 @3) + (10:16 @4) + (2:23 @5) 6.92 km (4:05 / km)
ahr:161 max:181 shoes: Asics Piranha

Hard session at the track. Really bad ass wind today. Mentally tough 3k-2k-1k today. Hard to keep decent pace when one 200m goes "easy" in 34s and the other is super-tough on 40-41s. Had to dig deep to keep up after the first 3k.

Tried out my new shoes today, Asics Piranha, only 164g really nice.

3k: 9:28
2k: 6:17
1k: 3:00

Running warm up/down 12:46 intensity: (5:23 @1) + (7:23 @2) 2.54 km (5:02 / km)
ahr:144 max:153 shoes: NB 759

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