Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 31, 2009:

activity

time

miles

Running

3:32:16

28.71

(7:24)

46.2

(4:36)

Orienteering

1:22:17

10.31

(7:59)

16.6

(4:57)

Terrain running

45:00

3.42

(13:10)

5.5

(8:11)

Intervals

40:00

7.95

(5:02)

12.8

(3:08)

Total

6:19:33

50.39

(7:32)

81.1

(4:41)

1:47

0:00

» now

Sunday May 31, 2009 #

Terrain running warm up/down 45:00 [2] 5.5 km (8:11 / km)
ahr:140 shoes: Icebug Spirit OLX

Orienteering 54:00 [4] **** 9.0 km (6:00 / km)
ahr:161 shoes: Icebug Spirit OLX

Nice and sunny day (26degrees) what better do than som nice training in Gyllbergen. Three shorter "middle"-distance courses. Tried to run fast but it is hard in the Gyllbergen-terrain. I love it there.

map (people going to run WUOC next year maybe should study the map a little closer):
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Saturday May 30, 2009 #

Note
(rest day)

Well-earned rest day today, some mental training in the sofa with Stockholm marathon.

Friday May 29, 2009 #

Running warm up/down 30:00 [3] 6.5 km (4:37 / km)
shoes: NB 904

Running race 24:46 [5] 8.0 km (3:06 / km)
ahr:180 max:187 shoes: Saucony Type A

Road race in central Avesta. Start of a city festival so a lot of people out around the course, fun! Didn't know how the legs were going to feel today after some days with intense training. Felt good in the beginning and formed a 2 people group together with a Kenyan guy, but then he quit after 3k, maybe lost a little pace and was caught by two other guys at 4k, after 5k when we passed the finish area there was a little hill, and suddenly I was by myself again. Solo-race from there to the finish and nice victory with 16s-

Thursday May 28, 2009 #

Running warm up/down 21:00 [3] 4.5 km (4:40 / km)
ahr:145 shoes: NB 904

Intervals 16:00 [4] 4.9 km (3:16 / km)
ahr:165 max:177 shoes: NB 904

Another early morning interval session. A little more tired legs today and some problem getting the heart rate up, but still a very good session.

Running warm up/down 1:02:30 [3] 12.0 km (5:13 / km)
ahr:140 shoes: NB 904

Intervals 8:00 [4] 3.0 km (2:40 / km)
ahr:162 max:177 shoes: NB 904

Intervals at the track together with Johan. 10*300m with 1min rest. Legs not feeling so good, rainy, wet and cold. Slow start with the first on 51s, then faster and faster, last one on 45s.

Wednesday May 27, 2009 #

Running warm up/down 25:00 [2] 5.5 km (4:33 / km)
ahr:138 shoes: NB 904

Orienteering race 14:32 [5] **** 4.0 km (3:38 / km)
ahr:175 max:187 shoes: NB RX505

Stockholm city cup, stage 2. Good race today, better feeling in the legs and good flow in the orienteering. Only thing was a bad route choice and some hesitation on the long leg. Victory by 13s.

results:
http://85.89.72.58/winsplits/online/sv/default.asp...

Tuesday May 26, 2009 #

Running warm up/down 25:00 [3] 5.2 km (4:48 / km)
ahr:147 shoes: NB 904

Intervals 16:00 [4] 4.9 km (3:16 / km)
ahr:172 max:181 shoes: NB 904

Started the day with some "norska" intervaller, 4*4min with 2.5min rest. Nice sunny morning.

Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
ahr:130 shoes: Saucony Type A

Orienteering race 13:45 [5] **** 3.6 km (3:49 / km)
ahr:179 max:190 shoes: Saucony Type A

District champs in sprint. Good race except at the 4th control were I punched 10m from where I should. My time was 15s slower than Jan, but the result was missed punch. :-(

results:
http://85.89.72.58/winsplits/online/sv/default.asp...

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