Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 20, 2008:

activity

time

miles

Running

3:18:58

28.58

(6:58)

46.0

(4:20)

Orienteering

2:54:49

21.38

(8:11)

34.41

(5:05)

260

57c

Trail running

55:00

7.15

(7:42)

11.5

(4:47)

Intervals

23:32

4.97

(4:44)

8.0

(2:57)

Drills and strides

15:00

0.93

(16:06)

1.5

(10:00)

Strength

2:00

Total

7:49:19

63.01

101.41

260

57c

2:02

0:00

» now

Sunday Apr 20, 2008 #

Trail running warm up/down 30:00 [2] 6.0 km (5:00 / km)

Warm up and down for Stigtomta relay.

Orienteering race 53:19 [5] **** 11.36 km (4:42 / km)
shoes: Jalas Jukola 2008

Stigtomta relay. Our guy on the 3rd leg had some problem and lost about 15min on that leg so we where quite far behind when I went out ont the last leg (6th). Did a good race, had some problems in the beginning with 10-20s mistake on each control, good on the second loop except one big ~1-1.5min mistake on one control. Catch four teams on my leg and we ended up 9th.

splits

Saturday Apr 19, 2008 #

Trail running warm up/down 25:00 [2] 5.5 km (4:33 / km)
shoes: Jalas Jukola

Warm up and down for the race in Uppsala.

Orienteering race 30:11 [4] **** 5.75 km (5:15 / km)
shoes: Jalas Jukola

Uppsala Möte middle distance race. Felt pretty jetlagged during the morning but when I started to run it felt ok. Did a good race without any big control mistakes, did one big mistake where i missed a trail through a green area and lost about 1min. Almost beaten by the old man again (47yr) Håkan E, but managed to get the victory by 10s.. Nice to start the season in Sweden with a Victory!.

Map:

splits

Friday Apr 18, 2008 #

Orienteering 1:07:30 [2] *** 11.3 km (5:58 / km) +260m 5:21 / km
24c shoes: Jalas Black

O-training outside Borlänge. Some kind of pace-change-o, one long leg than a cluster of four controls then a long leg agian etc.. Easy pace today and concentrated to get a good feeling for the orienteering. Had some problem running on the stony ground but hardest thing was to get a feeling for the distance, so long since I run on 1:15000. Map with routes

Thursday Apr 17, 2008 #

Strength 2:00 [1]
(rest day)

Some heel-raising in the aisle on the airplane back home

C • Tough... 1

Wednesday Apr 16, 2008 #

Running 38:01 [3] 9.0 km (4:13 / km)
ahr:149 shoes: Mizuno Wave Rider

Last training on Canadian ground, run from home to BC children's hospital and back home

Orienteering 23:49 [4] *** 6.0 km (3:58 / km)
ahr:152 33c shoes: Mizuno Wave Rider

Control picking course at BC children's hospital. Didn't sleep so good last night and my legs felt really heavy today.

C • God tur hjem! 3

Tuesday Apr 15, 2008 #

Running 41:40 [3] 10.4 km (4:00 / km)
ahr:160 shoes: Mizuno Wave Rider

Last run on the usual morning route, a little sad.

Running 42:15 [3] 8.8 km (4:48 / km)
shoes: Mizuno Wave Rider

Warm up and down in Minouri park,

Intervals 23:32 [4] 8.0 km (2:57 / km)
shoes: Asics Hyperspeed

Last workout with the track team today. Most of the guys did supershort intervals. Me, Jerry and Mark Bomba did miles. Jerry wanted to take it easy since he has a half-marathon this weekend, but he didn't feel good so he only did 2 intervals.
So me and Mark had to do all work in the quite strong wind today, didn't feel great but workout turned out good anyway. We went the three first lap in around 72s pace then picked up on the last lap.

4:45
4:42
4:44
4:42
4:39

Drills and strides 15:00 [1] 1.5 km (10:00 / km)
shoes: Mizuno Wave Rider

Some warm-up exercises with Jerry and 1 set of strength after the intervals.

Part of the nice training group after the goodbye dinner.

Shane, Jerry, me, Charlie

Monday Apr 14, 2008 #

Running 1:17:02 [3] 17.8 km (4:20 / km)
ahr:146 shoes: Asics Cumulus

Run from the clubhouse at Granville island with Thomas and John. The nice spring weather continues, it's so nice to be able to run in shorts and t-shirt, too bad I have to go home when Vancity starts to show its best side. We ran the usual route to Stanley park and up to prospect point, then John started to pick up the pace at 10k and we kept a pretty good pace all the way back. Today was also goodbye to my worn out Cumulus..

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