Running

Added by magzeus, 278 weeks ago

Summary

Description Laptimes What equipment do you have access to?

	Time (min.sek)	01:02:40
	Distance	11.58 km
	Speed	11.09 km/h
	Km time	05:25 min/km
	Pulse	snitt 158 max 183
	Cadence	snitt 81 max 95
	Temperature	18.4 °C
	Intensity	Normal
	Calories	870 kcal
	Score	5798

Tröskelträning 6x5min/60 sek gåvila.
Schemalagd tröskelträning 2/10 (ref. Marathon.se)
Måltempo: 4:29 min/km
1: 4:28min/km @ 163hrm
2: 4:30min/km @ 168hrm
3: 4:28min/km @ 173hrm
4: 4:28min/km @ 174hrm
5: 4:30min/km @ 178hrm
6: 4:29min/km @ 179hrm
Idag lite ångestladdat inför passet. Skulle jag kunna hålla sub 4:30 min/km per 5-minutare med endast 60 sekunders vila mellan intervallerna. Men numera så vet jag att man startar med bryderier, och man gör sitt bästa för hålla målet, och kommer en fail så har man ändå gjort ett X antal intervaller enligt målbilden. Men här lyckades jag ändå, trots 3 dagen med hög intensitetsträning. Jävlar gött asså :-) Nu ser jag fram emot låg-intensiva pass :-)

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Here are all the lap- and part times of this workout.

	Time (min.sek)	Part distance	Speed	Km time	Pulse	Cadence
1	00:05:25	1.00 km	11.08 km/h	05:25 min/km	133 bpm	85 rpm
2	00:05:26	1.00 km	11.04 km/h	05:26 min/km	142 bpm	83 rpm
3	00:00:03	0.01 km	12.00 km/h	05:00 min/km	141 bpm	84 rpm
4	00:01:01	0.06 km	3.54 km/h	16:57 min/km	129 bpm	54 rpm
5	00:00:19	0.08 km	15.16 km/h	03:58 min/km	133 bpm	87 rpm
6	00:00:30	0.04 km	4.80 km/h	12:30 min/km	142 bpm	59 rpm
7	00:00:20	0.08 km	14.40 km/h	04:10 min/km	139 bpm	88 rpm
8	00:00:30	0.04 km	4.80 km/h	12:30 min/km	146 bpm	56 rpm
9	00:00:20	0.08 km	14.40 km/h	04:10 min/km	143 bpm	89 rpm
10	00:00:30	0.04 km	4.80 km/h	12:30 min/km	147 bpm	58 rpm
11	00:03:00	0.23 km	4.60 km/h	13:03 min/km	116 bpm	53 rpm
12	00:04:28	1.00 km	13.43 km/h	04:28 min/km	160 bpm	88 rpm
13	00:00:32	0.11 km	12.38 km/h	04:51 min/km	165 bpm	88 rpm
14	00:01:00	0.10 km	6.00 km/h	10:00 min/km	153 bpm	60 rpm
15	00:04:29	1.00 km	13.38 km/h	04:29 min/km	165 bpm	88 rpm
16	00:00:31	0.12 km	13.94 km/h	04:18 min/km	170 bpm	88 rpm
17	00:01:00	0.10 km	6.00 km/h	10:00 min/km	161 bpm	61 rpm
18	00:04:29	1.00 km	13.38 km/h	04:29 min/km	171 bpm	88 rpm
19	00:00:31	0.11 km	12.77 km/h	04:42 min/km	174 bpm	87 rpm
20	00:01:00	0.10 km	6.00 km/h	10:00 min/km	162 bpm	60 rpm
21	00:04:29	1.00 km	13.38 km/h	04:29 min/km	172 bpm	88 rpm
22	00:00:31	0.12 km	13.94 km/h	04:18 min/km	175 bpm	88 rpm
23	00:01:00	0.11 km	6.60 km/h	09:05 min/km	168 bpm	61 rpm
24	00:04:31	1.00 km	13.28 km/h	04:31 min/km	175 bpm	89 rpm
25	00:00:29	0.11 km	13.66 km/h	04:24 min/km	180 bpm	89 rpm
26	00:01:00	0.10 km	6.00 km/h	10:00 min/km	171 bpm	57 rpm
27	00:04:28	1.00 km	13.43 km/h	04:28 min/km	177 bpm	89 rpm
28	00:00:32	0.12 km	13.50 km/h	04:27 min/km	180 bpm	88 rpm
29	00:01:00	0.09 km	5.40 km/h	11:07 min/km	169 bpm	58 rpm
30	00:00:32	0.04 km	4.50 km/h	13:20 min/km	143 bpm	54 rpm
31	00:05:35	1.00 km	10.75 km/h	05:35 min/km	157 bpm	82 rpm
32	00:03:08	0.58 km	11.11 km/h	05:24 min/km	164 bpm	83 rpm
33	00:01:11	0.01 km	0.51 km/h	118:20 min/km	167 bpm	81 rpm