Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Aug 20, 2009:

activity	#	time	miles		km		+m
Terrain running	3	5:46:49	28.58	(12:08)	46.0	(7:32)	1798
Orienteering	4	2:39:09	19.45	(8:11)	31.3	(5:05)	750
Running	5	2:26:50	20.26	(7:15)	32.6	(4:30)
Strength	1	15:00
Total	7	11:07:48	68.29		109.9		2548

4:21

0:00

» now

Thursday Aug 20, 2009 #

Running warm up/down 43:50 [3] 8.4 km (5:13 / km)
shoes: NB 757

Running race 2:00 [5] 0.8 km (2:30 / km)
shoes: Asics Turbo Ghost II

District track champs 800m. First time doing a 800m. Fun race, started good with 57.5s at 400m, then I probably went to hard between 400-500m when I passed three guys in the curve hit the headwind after that. Was fine until 600m were the legs got completely stiff, was only to try to maintain a decent stride the rest of the race. Finished in 2:00.89, 90/100s to slow.

Running race 15:14 [5] 5.0 km (3:03 / km)
shoes: Saucony Type A

District track champs 5k just half an hour after the 800m, probably one of the worse things I have done. Could still feel the acid sickness from the 800m race at the start. After 1k I wanted to quit, after 2k I still wanted to quit but decided to go for 3k but no more. At 3k at still wanted to quit but thought I could one lap more, at 3.4k I realized it was only 4laps to go which I thought I could manage so I went on. Managed to stay in the front bunch until the last lap when they increased the pace which my legs didn't want to do. Still finished in 15.14 which I have to say I am quite satisfied with, with the 800m in mind. Good toughness training.

C • The Loefaas Method 1

Wednesday Aug 19, 2009 #

Running 22:46 [3] 5.2 km (4:23 / km)
shoes: NB 757

Easy run, tired

Strength 15:00 [1]

Tuesday Aug 18, 2009 #

Running warm up/down 15:30 [2] 3.0 km (5:10 / km)
shoes: VJ Supra

Orienteering race 42:41 [5] **** 8.3 km (5:09 / km) +250m 4:28 / km
shoes: VJ Supra

Bedrifts-run in Nydalen north of Oslo. Nice terrain and fun course. Running felt great today, just cruised through the forest I've missed that feeling. Quite good orienteering as well, some mistakes but I still have some trouble with the norwegian mapping style

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

Monday Aug 17, 2009 #

Terrain running 3:13:51 [3] ** 25.2 km (7:42 / km) +930m 6:30 / km
shoes: Speedcross 2

Long run with Thomas around Sysendammen. Lovely terrain, just to aim for a peak and run, probably my #1 training area all categories during the summer.

A little wet right now.

Från Voss och Hardangervidda

Terrain running 1:07:43 [3] 8.4 km (8:04 / km) +433m 6:25 / km
shoes: Speedcross 2

A shorter topp-tur in the afternoon

Sunday Aug 16, 2009 #

Running warm up/down 18:20 [2] 3.6 km (5:06 / km)
shoes: VJ Supra

Orienteering race 37:17 [5] *** 8.0 km (4:40 / km)
shoes: VJ Supra

KM-stafett at Bömoen just outside Voss. Not the most interesting terrain, quite flat and a lot of trails. Some difficult controls hidden in the green. Good race today but some hesitations into the controls.

Terrain running 59:25 [3] 7.9 km (7:31 / km) +435m 5:54 / km
shoes: Speedcross 2

First event of my and Thomas 1.5day training camp at maurseth at the edge of Hardangervidda. From the cottage (Thanks to Marit Nipen for lending it to us!) up on one of the closest peaks (1220m something of elevation). Nice!

Saturday Aug 15, 2009 #

Terrain running warm up/down 25:50 [2] 4.5 km (5:44 / km)
shoes: VJ Supra

Orienteering race 1:04:15 [5] **** 10.9 km (5:54 / km) +500m 4:48 / km
shoes: VJ Supra

KM-long at Bulko outside Voss. Lovely terrain but the course setting was not optimal since they didn't want to use the same area as last year. Some transportation around Grönlivatnet to get to a supernice area. One bigger mistake and some bad routes since I rather get some more fun marsh-running instead of road.

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

Thomas on his way to the second last control

Friday Aug 14, 2009 #

Running warm up/down 29:10 [3] 6.6 km (4:25 / km)
shoes: Speedcross 2

Orienteering race 14:56 [5] **** 4.1 km (3:39 / km)
shoes: Speedcross 2

KM-sprint, good race. No misstakes but not fully focused in the beginning.

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

Lovely finish area.

« Earlier | Later »