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Training Log Archive: loefaas

In the 9 days ending Aug 9, 2009:

activity	#	time	miles		km		+m
Orienteering	5	4:49:35	23.84	(12:09)	38.36	(7:33)	1268
Running	5	4:02:56	36.41	(6:40)	58.6	(4:09)
Trail running	3	53:31	6.21	(8:37)	10.0	(5:21)	400
Strength	1	20:00
Total	9	10:06:02	66.46		106.96		1668

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Sunday Aug 9, 2009 #

Trail running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Icebug Spirit OLX

Orienteering race 37:10 [5] ***** 6.4 km (5:48 / km) +290m 4:44 / km
shoes: Icebug Spirit OLX

Euromeeting relay. Run the last leg in the second team. Better race today but still maybe 3-4min misstakes. Different area today and for the first time here it was possible to use the legs for more than moderate movement and actually run. 3min down the best time.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Saturday Aug 8, 2009 #

Trail running warm up/down 17:00 [2] 3.0 km (5:40 / km) +100m 4:51 / km
shoes: Icebug Spirit OLX

Orienteering race 1:20:44 [5] ***** 10.0 km (8:04 / km) +500m 6:28 / km
shoes: Icebug Spirit OLX

Euromeeting long distance, which should be held on top of a nice alp at 1500-2000m elevation. Had really looked forward to this race which was going to suit me perfectly. But, due to some bad weather conditions earlier and during the night the race area had to be moved, we got the information in the evening before that we were going to use the same area as the middle distance, and that the organizers were going to prepare all the courses etc. during the night (for 3000people, swiss o-week). Was not delighted when I got the information since I didn't like the middle area at all and really had looked forward to the long distance. Made a better race, a couple of misstakes but still 15min after the winner, if I had taken the right controls. Punched in a pit instead of depression 15m away in the end of the course. No gps today, first time the gps lost track due to thick forest and steep hills.

Friday Aug 7, 2009 #

Orienteering warm up/down 20:00 [2] 1.7 km (11:46 / km)
shoes: Icebug Spirit OLX

Orienteering race 55:32 [5] ***** 6.2 km (8:57 / km) +270m 7:21 / km
shoes: Icebug Spirit OLX

Euromeeting middle distance at the Gibel plateu near Brunnen in Swiss. Not my kind of terrain with zero visibility and very hard to run due to rough bottom. Most demanding terrain I ever have run in, worse than Slovenia. One guy made it under 10min/km. Very bad race, more than 15min after the fastest.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Thursday Aug 6, 2009 #

Orienteering 42:23 [2] **** 5.1 km (8:19 / km) +208m 6:54 / km
shoes: Speedcross 2

Travel day to the Swiss alps and Brunnen. Short training on a map similar to the Euromeeting middle distance. Green and tough.

Wednesday Aug 5, 2009 #

Running 36:38 [2] 7.7 km (4:45 / km)
shoes: Mizuno Wave Rider (II)

Wee-jog to the club training and home chatting some with mike. Nice and easy day.

Tuesday Aug 4, 2009 #

Running warm up/down 28:02 [3] 6.5 km (4:19 / km)
shoes: Speedcross 2

Trail running 23:31 [5] 5.0 km (4:42 / km) +300m 3:37 / km
shoes: Speedcross 2

One lap on the backbana. Tried to run fast today but not so good feeling and no good time even though it was full throttle on the second half. I am still not friend with the hills. The positive thing is that my foot is feeling better than ever the last 1.5years.

Monday Aug 3, 2009 #

Running 42:00 [3] 9.9 km (4:15 / km)
shoes: Mizuno Wave Rider (II)

Strength 20:00 [2]

Short session in the completely remade gym in ekeby, lovely. Squats and some core

Sunday Aug 2, 2009 #

Event: Swiss O Week!

Running long 1:37:53 [3] 24.8 km (3:57 / km)
shoes: NB 757

Great long run today. I have missed just rolling on km after km in a nice 4min/km pace. Did a 5.4k tempo raise after 18km through Nåsten. Only the last 3-4km that felt a little harder. In total 1:58/30.2km

By the way, realized that I couldn't choose brand today. Brooks top, saucony shorts, asics socks, new balance shoes and adidas glasses.

Running tempo 19:42 [4] 5.4 km (3:39 / km)
shoes: NB 757

Saturday Aug 1, 2009 #

Running warm up/down 18:41 [3] 4.3 km (4:21 / km)
shoes: Speedcross 2

Orienteering 53:46 [4] **** 8.96 km (6:00 / km)
shoes: Icebug Spirit OLX

Small district relay in most eastern part of Uppland on an island. The map was a Rimbo-Roffe deluxe and that I had forgot my compass didn't make it easier. I don't know if anything on the map is correct, for example (see map) the second control was where the track is red not as marked. And the heights are completly impossible to understand. Also that I started to read to the eigth control when I was going to seven didn't make it better (but maybe explains my biggest misstake).

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

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