Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 18, 2008:

activity

time

miles

Running

3:06:57

26.18

(7:08)

42.13

(4:26)

Orienteering

41:57

5.65

(7:25)

9.1

(4:37)

22c

Intervals

31:32

5.72

(5:31)

9.2

(3:26)

Other

30:00

Trail running

25:30

3.17

(8:03)

5.1

(5:00)

Drills and strides

20:00

1.24

(16:06)

2.0

(10:00)

Total

5:35:56

41.96

67.53

22c

1:32

0:00

» now

Sunday May 18, 2008 #

Running warm up/down 31:40 [3] 7.1 km (4:28 / km)
shoes: Mizuno Wave Rider

Warm up and some cool down for the track race in Falun.

Running race 14:54 [5] 5.0 km (2:59 / km)
shoes: Asics Turbo Ghost II

!!NEW PB!!
Seriematch in Falun, which is a club competition where one guy from each club compete in each event, I did the 5000m for Upsala. It's six clubs competing so I had five other guys to run against.
A little nicer weather today,7-8degrees, some wind and a little sunshine. Didn't have so much help from the other guys, one stayed in my back for the first 2k, after that I was alone. Felt strong during the whole race and it was really nice to be able to run a PB with 12s by myself and not in perfect conditions.. I guess the Canada training has improved my speed some..
results
My splits:
2:57
5:57 (3:00)
8:57 (3:00)
12:00 (3:03)
14:54 (2:54) last lap on ~67s

C • 14:54 1

Saturday May 17, 2008 #

Trail running warm up/down 25:30 [2] 5.1 km (5:00 / km)
shoes: Jalas Jukola 2008

Warm up and cool down in Falun for the race. Almost froze to death on the cool down.

Orienteering race 31:12 [4] **** 6.0 km (5:12 / km)
shoes: Jalas Jukola 2008

Middle distance race just outside Falun. Nice weather today, 0-1degree mixed rain and snowfall which turned into heavy snowfall at the end of the race. Wasn't really focused today and made a lot of stupid mistakes(missed 1min on the easiest control on the course), quite a bad race. finished 4th two min behind William Lind.
splits

Friday May 16, 2008 #

Running 38:42 [3] 8.93 km (4:20 / km)
shoes: Mizuno Wave Rider

Morning-run from home. Think this is the first training in rain since I got back frome Vancity

Thursday May 15, 2008 #

Running warm up/down 36:45 [3] 7.6 km (4:50 / km)
ahr:145 shoes: Mizuno Wave Rider (II)

Warm up and down from home to the stadium and back.

Intervals 23:00 [4] 6.0 km (3:50 / km)
ahr:160 shoes: Asics Hyperspeed

Easy interval session at the track. No power in the legs, no spikes since I am still stiff in the calves. 15* (200m fast (~33s)-200m jog(~1min)). It's interesting, I have higher aHR on the 1min jog then on the 30s fast..

Wednesday May 14, 2008 #

Running warm up/down 30:46 [2] 5.7 km (5:24 / km)
shoes: Mizuno Wave Rider

Warm-up from home to Humlegården and back with Petra. Some extra warm up at Humlegården as well.

Orienteering race 10:45 [5] ** 3.1 km (3:28 / km)
22c shoes: Asics Dirt Dog

Stockholm City Cup stage 1 in Humlegården. Felt really shitty in my body stiff in back and ass from the floorball yesterday. Stiff and tired in the legs from the intervals yesterday. Very easy and fast course only running which was not a perfect combination with my body today. Did a good race, no mistakes, finished 3rd 7s behind Anders Skarholt.

splits

Tuesday May 13, 2008 #

Other 30:00 [4]

Floorball with the Alfvén-gang in KTH-hallen. Fun to play again, I guess something like two years since I played the last time,

Running warm up/down 34:10 [3] 7.8 km (4:23 / km)
ahr:145 shoes: Mizuno Wave Rider (II)

Warm up from home to Stockholm's stadium and some extra in the forest and back home.

Intervals 8:32 [4] 3.2 km (2:40 / km)
ahr:158 shoes: Asics Turbo Ghost II

Time to get the legs going again after some weeks with mostly orienteering. Track race on Sunday. Not so hard session today since it was a couple of weeks since last time on the track. 8*400m with 2min rest. Didn't feel so good but times was ok, average 64-64.5s.

Drills and strides 20:00 [1] 2.0 km (10:00 / km)
shoes: Mizuno Wave Rider (II)

Some warm-up exercises. Two sets of strength and 4 strides after intervals.

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