Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jan 25, 2009:

activity	#	time	miles		km		+m
Running	4	2:23:38	20.26	(7:05)	32.6	(4:24)
Skiing	1	2:10:32	18.77	(6:57)	30.2	(4:19)	550
Trail running	1	2:04:43	12.55	(9:56)	20.2	(6:10)	200
Other	1	1:00:00
Orienteering	1	57:31	6.4	(8:59)	10.3	(5:35)	130	13 /	18c	72%
Strength	1	45:00
Intervals	1	32:00	6.12	(5:14)	9.85	(3:15)
Total	7	9:53:24	64.09		103.15		880	13 /	18c	72%

2:10

0:00

» now

Sunday Jan 25, 2009 #

Skiing 2:10:32 [2] 30.2 km (4:19 / km) +550m 3:58 / km
ahr:138 max:161

Classic skiing in bergebo. Zero degrees and heavy snowfall made it quite tough.

Saturday Jan 24, 2009 #

Running 26:38 [3] 6.0 km (4:26 / km)
shoes: Mizuno Wace Ascend (II)

Morning-jog. Two laps in Stadsskogen.

Running warm up/down 35:00 [3] 8.0 km (4:23 / km)
shoes: Mizuno Wave Rider (II)

Warm up outside in the slush together with Spårvägen, cool down inside on the track.

Running race 8:26 [5] 3.0 km (2:49 / km)
shoes: Asics Turbo Ghost II

My body continue to suprise me. No speed workout and heavy legs the whole week resulted in a superb new PB!. 3000m race at the Bosön track in Stockholm. Really good people there, with a couple of guys going for qual to European champs (7:58). We in the second group had our own pacer who was going for 67s/400m. Stayed in the end of the pack of about 5-6guys for the first 2km, felt really good and had no problem following. When the pacer quit after 2km no one seemed to keep the pace so I went to front and stayed there for the rest of the race. Had no problem to push the last km and I feel there are more time to cut for me on this distance. But still a new PB by 9s is really good without any track training the last couple of month.

1km: 2:47.8 (pacer)
2km: 5:37.8 (pacer) (2:50)
3km: 8:26.32 (2:49, but I think mine was about 1-2s since I was behind at 2km)

Results

Friday Jan 23, 2009 #

Other 1:00:00 [3]
ahr:140 max:159

Another session at the cross-trainer at the gym.

Thursday Jan 22, 2009 #

Running 23:34 [2] 5.1 km (4:37 / km)
ahr:148 (injured) shoes: NB 756

Short run. No energy, some pain in the knee and everything is covered in ice now, I hate it!

Running warm up/down 35:00 [3] 7.5 km (4:40 / km)
ahr:149 shoes: NB 756

Intervals 32:00 [4] 9.85 km (3:15 / km)
ahr:160 max:174 shoes: NB 756

Intervals with Linné. 9-6-3-3-2-2-2-1-1-1-0.5-0.5-0.5-0.5. with 3min rest after the first two, then 1min rest between the rest. Had decided before to keep a quite even pace on all the intervals and not run faster in the end. All intervals between 3:10min/km and 3:20min/km. So bad running conditions today with ice everywhere. Still quite tired in my legs also. And the knee started to hurt a little on the warm down. :-(

Wednesday Jan 21, 2009 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Olway Speed (II)

Orienteering 57:31 [4] **** 10.3 km (5:35 / km) +130m 5:15 / km
ahr:162 max:179 spiked:13/18c shoes: Olway Speed (II)

Onsdagsnatt night-o just east of Uppsala. Made a pretty solid run without any larger misstakes so that was nice. Legs feeling better today.

Tuesday Jan 20, 2009 #

Trail running 2:04:43 [2] ** 20.2 km (6:10 / km) +200m 5:53 / km
ahr:140 max:162 shoes: Mizuno Wace Ascend (II)

Tisdagsbana with Linné. Nice and easy today, which was good since my legs were still completely wasted since Sunday. No power at all.

Monday Jan 19, 2009 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: NB 756

Strength 45:00 [2]
(rest day)

Usual exercises in the Ekeby gym.

Note

Were a got some needles in my knee, which is hopefully soon good. It is getting better and better and it doesn't seem like running is the cause so that's good.

« Earlier | Later »