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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  Orienteering3 3:23:16 21.61(9:24) 34.78(5:51) 394
  Running4 1:08:26 7.41(9:14) 11.93(5:44) 71
  Chariot-running1 59:15 8.11(7:18) 13.06(4:32) 75
  Intervals1 40:06 4.72(8:30) 7.59(5:17) 300
  Total6 6:11:03 41.85(8:52) 67.36(5:31) 839
  [1-5]6 6:08:14

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

10 AM

Running 15:35 intensity: (1:09 @0) + (12:46 @1) + (1:40 @2) 2.75 km (5:40 / km) +5m 5:36 / km
ahr:129 max:156

Orienteering 1:13:42 intensity: (12 @0) + (5:33 @1) + (14:53 @2) + (50:10 @3) + (2:54 @4) **** 13.3 km (5:32 / km) +95m 5:21 / km
ahr:159 max:172 shoes: X-talon 212 (IV)

Competition in Ramnäs so quite close.
Legs still destroyed from the battle at Stigtomta so not so much speed today. Ok orienteering expect when control where I was completely off and lost about 3min. Not my favourite type of course with a lot of green and bushy areas.

https://www.livelox.com/Viewer/Bruksdubbeln-lang/H...
http://obasen.orientering.se/winsplits/online/sv/d...

Running 6:23 intensity: (4:47 @1) + (1:36 @2) 1.14 km (5:36 / km) +2m 5:33 / km
ahr:131 max:158

Saturday Apr 15, 2017 #

5 PM

Running 20:27 intensity: (21 @0) + (19:06 @1) + (1:00 @2) 4.04 km (5:04 / km) +32m 4:52 / km
ahr:134 max:149 shoes: UltraBoost (II)

"Warm down" from yesterday, quite destroyed body.

Friday Apr 14, 2017 #

Event: Stigtomtakavlen
 
9 PM

Running 18:09 intensity: (47 @0) + (14:00 @1) + (3:20 @2) + (2 @3) 2.59 km (7:00 / km) +5m 6:56 / km
ahr:128 max:159

Orienteering race 1:23:00 intensity: (42 @1) + (2:21 @2) + (21:55 @3) + (49:12 @4) + (8:50 @5) **** 14.63 km (5:40 / km) +261m 5:13 / km
ahr:170 max:182 shoes: X-talon 212 (IV)

Stigtomta relay outside Nyköping. 2nd leg after Mats. Swedish weather in April is unreliable, about 10-15 cm of snow came during the day so quite a different experience. Tough to be in the front so about 40 teams within 1 min on the first leg.
Took my controls in the beginning, and on the long leg when we had our "own" part of the course not gaffled to the 1st leg I was up in the front with 2-3 other teams. Nice to not have so many footprints in front but also tougher to run there.
Everything went fine until we went back into the forked part with some controls in some green area. Thought I was in control, but past right by my control and ended up at the other forking. Went back but still couldn't see the flag in the green. Lost about 2-3min there. Caught up to the larger group again when they missed, but 2 guys had got a gap. Finished in the main group about 2min behind the fastest.

https://www.livelox.com/Viewer/Stigtomtakavlen/H17...

Wednesday Apr 12, 2017 #

3 PM

Intervals hills 40:06 intensity: (11 @0) + (9:50 @1) + (18:34 @2) + (10:37 @3) + (54 @4) 7.59 km (5:17 / km) +300m 4:25 / km
ahr:151 max:168 shoes: NB 680

Short hills at Rocklunda.

Tuesday Apr 11, 2017 #

5 PM

Running warm up/down 5:20 intensity: (4:45 @1) + (35 @2) 1.04 km (5:07 / km) +24m 4:36 / km
ahr:135 max:149 shoes: X-talon 212 (III)

Orienteering 46:34 intensity: (9 @0) + (5:15 @1) + (23:33 @2) + (17:37 @3) **** 6.85 km (6:48 / km) +38m 6:37 / km
ahr:154 max:167 shoes: X-talon 212 (III)

New area close to home. The challenge was that the map was the same age as me.
Quite bad terrain in the beginning, green and stony. Second half the complete opposite, really nice open terrain.

Livelox:
https://www.livelox.com/Viewer/Extra-Traning-7/Lan...

Running warm up/down 2:32 intensity: (2:25 @1) + (7 @2) 0.36 km (6:59 / km) +2m 6:47 / km
ahr:141 max:145 shoes: X-talon 212 (III)

Monday Apr 10, 2017 #

4 PM

Chariot-running 59:15 intensity: (16:15 @1) + (43:00 @2) 13.06 km (4:32 / km) +75m 4:25 / km
ahr:138 max:155 shoes: Energy Boost (IV)

Met Elin at Friskis and took Ella home.

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