Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jan 30, 2008:

activity

time

miles

Running

5:59:56

49.4

(7:17)

79.5

(4:32)

Orienteering

2:49:00

19.18

(8:49)

30.87

(5:28)

Trail running

1:02:07

5.98

(10:23)

9.62

(6:27)

Intervals

27:39

5.59

(4:57)

9.0

(3:04)

Strength

25:00

Drills and strides

20:00

0.93

(21:27)

1.5

(13:20)

Total

11:03:42

81.08

130.49

2:17

0:00

» now

Wednesday Jan 30, 2008 #

Running 43:10 [3] 10.0 km (4:19 / km)
shoes: Mizuno Wave Rider

Easy run. Kinda tired in my legs, and a little stiff in my hamstrings from yesterday.

C • better rest... 4

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
ahr:152 shoes: Asics Cumulus

Warm up with thomas around campus looking at the locked down building due to bomb threat or something. Cool down in the warm and dry parking garage.

Orienteering race 28:08 [4] *** 7.2 km (3:54 / km)
ahr:159 shoes: Asics Cumulus

WET at the museum of anthropology at UBC. Nice course with two loops. Only small mistakes. Very wet with quite heavy rain and snow on the ground. Beat Thomas by 30s and Petra beat Louise so the Swedes was Victorious once again!

C • du gamla du fria.... 3

Tuesday Jan 29, 2008 #

Running 30:40 [3] 7.0 km (4:23 / km)
shoes: Asics Cumulus

Shorter morning run on bad slippery streets since it had come almost 10cm of f**king snow during the night.

Running warm up/down 44:30 [3] 8.5 km (5:14 / km)
ahr:145 shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 20:00 [4] 6.0 km (3:20 / km)
ahr:163 max:173 shoes: Asics Speester

Intervals with the track team in Richmond. Too much snow to be able to run on the track. Instead we did 6*~1k on the field in about 5-7cm of snow. Became a good training despite the snow. We averaged 3:20 on the intervals, good strength training for the legs.

Drills and strides 10:00 [2] 0.5 km (20:00 / km)
shoes: Asics Speester

Two sets of strength after the intervals, no strides today.

Monday Jan 28, 2008 #

Running 41:41 [3] 10.0 km (4:10 / km)
shoes: Mizuno Wave Rider

Easy run from home around langara golf course,

Strength 25:00 [1]

Core and strength for the legs with rubber band.

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
ahr:148 shoes: Mizuno Wace Ascend

Warm up at BC childrens hospital with thomas, louise and petra

Orienteering race 26:00 [4] 7.0 km (3:43 / km)
ahr:160 shoes: Mizuno Wace Ascend

Tour de O day 28. 2-man sprint relay at BC childrens hospital. The Swedes against the NorCan combination. The relay was four short legs (1.5k-2.2k in running distance) for each runner. NorCan got an early lead with around 1-1.5min, but after a strong 5th leg of me we overtook the lead. Petra and Louise went out within 30s on the last 8th leg and after a strong sprint of Petra the NorCan was humongously outdistanced by 3s. A great Victory for the Swedes!

Sunday Jan 27, 2008 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics Cumulus

Warm up for the race in Richmond with Thomas and Louise, also some cool down afterwards.

Running 17:00 [3] 3.5 km (4:51 / km)
shoes: Mizuno Wave Rider

Wake up jog from home, too early..

Running race 25:05 [5] 8.0 km (3:08 / km)
shoes: Adizero Pro

The Icebreaker in Richmond, road race. Not so nice conditions today, too early start for me (8:30), it also lead to quite icy roads since is freezing overnight. But I did a pretty good race, only went down to the ground in one corner. The time was almost what I aimed for in good conditions so I am satisfied, finished second around 25s after the winner.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Mizuno Wace Ascend

Tour de O day 27, UBC research forest, Maple Ridge. We made a whole day today and went out to maple ridge after the race so thomas could do today's orienteering event. I really liked the forest, very good runability almost like sweden :-). Thomas also shot a video during the training.

Trail running 30:00 [3] 4.5 km (6:40 / km)
shoes: Mizuno Wace Ascend

Some running after the o-course.

Saturday Jan 26, 2008 #

Orienteering 57:47 [3] 7.57 km (7:38 / km)
ahr:132 max:159 shoes: Mizuno Wace Ascend

Tour de O day 26. Did a course together with Thomas at Byrne Creek in New Westminster. Nice area with some tough ravines. A lot of bush whacking along the creeks though. For maps for all the stages see thomas log (tnipen).

Friday Jan 25, 2008 #

Trail running warm up/down 32:07 [3] 5.12 km (6:16 / km)
ahr:147 shoes: Mizuno Wace Ascend

Warm-up on trails with thomas and louise in the park next to robert burnaby.

Orienteering intervals 27:05 [4] 5.1 km (5:19 / km)
ahr:150 shoes: Mizuno Wace Ascend

Tour de O day 25. Orienteering intervals in Robert Burnaby park with thomas and louise. Very fun training in nice runnable forest. Had planned a quite easy day, but with this nice terrain I had to run quite fast.

Thursday Jan 24, 2008 #

Running 44:00 [3] 10.4 km (4:14 / km)
ahr:152 shoes: Mizuno Wave Rider

Morning run

Note

A package arrived
Today finally a package arrived from eastbay with my new Asics Turbo Ghost II. Now I am looking forward to tonights speed-training.

C • sweet shoes 1

Running warm up/down 43:50 [3] 8.4 km (5:13 / km)
shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 7:39 [4] 3.0 km (2:33 / km)
shoes: Asics Turbo Ghost II

Intervals with the track team. 10*300m with only 1min rest today. Not so much speed workout more aerobic but still very nice. I really love my new spikes especially today when the track was a little icy. But by far the nicest spikes I have run in.
48s
48s
46s
46s
46s
45s
45s
45s
45s
45s

Drills and strides 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Speester

1 set of strength and 6 strides

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