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Training Log Archive: loefaas

In the 7 days ending Apr 12, 2009:

activity	#	time	miles		km		+m
Orienteering	4	3:42:17	27.09	(8:12)	43.6	(5:06)	560	52 /	62c	83%
Trail running	3	3:06:29	21.56	(8:39)	34.7	(5:22)	730
Running	3	1:09:28	9.11	(7:38)	14.66	(4:44)
Jympa	1	45:00
Strength	1	40:00
Total	7	9:23:14	57.76		92.96		1290	52 /	62c	83%

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Sunday Apr 12, 2009 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:140 shoes: VJ Supra

Orienteering race 1:08:27 [5] **** 14.8 km (4:37 / km) +280m 4:14 / km
ahr:170 max:181 spiked:17/22c shoes: VJ Supra

Nyköpingsorienteringen competition long. Pretty solid race, not so fresh legs but good technical race. Biggest misstake on the long leg where I first followed the trail too long when I was planning the rest of the leg, and then it probably would have been faster to run along the north border of the field and not the road around which I took. 2nd, 8s behind Mats T.

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

Saturday Apr 11, 2009 #

Orienteering 52:29 [3] **** 8.5 km (6:10 / km)
ahr:148 max:160 shoes: Olway speed

Easy training on the map from Måsenstafetten two weeks ago, some flags still in the forest, nice! Wasted legs today.

Friday Apr 10, 2009 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:145 shoes: Olway speed

Orienteering race 1:08:59 [5] **** 14.3 km (4:49 / km) +280m 4:24 / km
ahr:173 max:183 spiked:23/27c shoes: Olway speed

Stigtomta-relay a couple of miles south of Nyköping. Run the fifth (second last) in the strong linné team. Went out as #2 about 10s behind Petr Losman in SNO. Caught him to the starting point and pushed hard to first control but he followed, then I made a really stupid thing to #2 confusing two marshes. Quite bad on the following controls as well with a big blob on #5. From there I run well rest of the course. But legs compeltely wasted from yesterdays backbana. Changed over 1.5min after Petr.. Millinger made a superb race on the last leg which resulted in second straight victory for the Linné-team! Perfect start in my new colors!

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

C • Congratulations! 1

Thursday Apr 9, 2009 #

Running warm up/down 29:28 [3] 6.66 km (4:25 / km)
ahr:148 shoes: Mizuno Wace Ascend (II)

Trail running hills 54:22 [4] 10.2 km (5:20 / km) +600m 4:07 / km
ahr:162 max:173 shoes: Mizuno Wace Ascend (II)

Two laps on the backbana, mod pace. Finally the legs starting to respod as usual to running.

Wednesday Apr 8, 2009 #

Strength 40:00 [2]

Jympa 45:00 [3]

Tuesday Apr 7, 2009 #

Trail running warm up/down 10:00 [2] 2.1 km (4:46 / km)
ahr:139 shoes: Olway speed

Orienteering 32:22 [4] **** 6.0 km (5:24 / km)
ahr:157 max:165 spiked:12/13c shoes: Olway speed

Run the course from Saturday's competition in Länna outside Uppsala. Quite tired legs after some days with good training but really satisfied with the technical performance. Janne had 29.40 as winning time.

Monday Apr 6, 2009 #

Trail running 2:02:07 [2] 22.4 km (5:27 / km) +130m 5:18 / km
ahr:137 max:152 shoes: Mizuno Wace Ascend (II)

Tisdagsbana F. Nice to be back doing some longer runs in a snow-free forest.

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