Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  Orienteering4 3:11:10 22.6(8:28) 36.37(5:15) 158
  Running2 1:28:20 12.3(7:11) 19.8(4:28) 33
  Trail running3 1:13:57 8.04(9:12) 12.94(5:43) 11
  Intervals1 59:05 7.15(8:16) 11.5(5:08)
  Total8 6:52:32 50.09(8:14) 80.62(5:07) 202
  [1-5]8 6:52:09

«»
1:13
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 18, 2010 #

10 AM

Trail running warm up/down 9:30 [3] 1.94 km (4:53 / km)
shoes: VJ Supra (II)

Orienteering race 34:03 [5] **** 6.71 km (5:05 / km)
shoes: VJ Supra (II)

First real relay for the year. I had the short 4th leg, everyone in the team did solid races, and I went out in the lead. Had a good race with only one small misstake. Could keep the other teams behind but they caught quite some time, but Millinger on last went really strong and wrapped up the victory for us. Lovely! 10mila next!

in action:

the team:

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
C • Race 2
C • photos 2

Trail running warm up/down 26:32 [3] 3.72 km (7:08 / km)
shoes: VJ Supra (II)

Saturday Apr 17, 2010 #

11 AM

Trail running warm up/down 12:59 intensity: (10 @1) + (30 @2) + (10:32 @3) + (1:47 @4) 2.6 km (5:00 / km) +11m 4:54 / km
ahr:147 max:162 shoes: VJ Supra (II)

Orienteering race 35:39 intensity: (13 @1) + (9 @2) + (1:07 @3) + (18:10 @4) + (16:00 @5) **** 6.35 km (5:37 / km)
ahr:170 max:177 shoes: VJ Supra (II)

Middle distance, Kolmårdsdubbeln, shit race.

Trail running warm up/down 6:44 intensity: (1:03 @2) + (5:41 @3) 1.09 km (6:10 / km)
ahr:135 max:149 shoes: VJ Supra (II)

5 PM

Trail running 18:12 [3] 3.59 km (5:04 / km)

Friday Apr 16, 2010 #

9 PM

Orienteering race 1:02:40 intensity: (59 @2) + (38:57 @3) + (2:37 @4) + (20:07 @5) **** 12.02 km (5:13 / km) +42m 5:07 / km
ahr:157 max:182 shoes: VJ Supra (II)

Svartnatta 2man night relay. Run with Erik P, who didn't have a perfect day so I went out some 3min behind. I had a good race and picked up quite some places. Nice to be back in competition again.

Thursday Apr 15, 2010 #

6 PM

Running 47:29 intensity: (35 @1) + (7 @2) + (27:04 @3) + (19:41 @4) + (2 @5) ** 10.49 km (4:32 / km)
ahr:152 max:177 shoes: NB 757

Run from home with some pseudo-o from open orienteering map.

Wednesday Apr 14, 2010 #

6 PM

Orienteering 58:48 intensity: (12 @1) + (25 @2) + (5:14 @3) + (19:32 @4) + (33:25 @5) *** 11.29 km (5:12 / km) +116m 4:57 / km
ahr:168 max:181 shoes: VJ Supra (II)

10mila training with Linné in Kungsham-Morga, missed some.

Tuesday Apr 13, 2010 #

6 PM

Intervals 59:05 intensity: (17 @1) + (5:49 @2) + (24:52 @3) + (8:48 @4) + (19:19 @5) 11.5 km (5:08 / km)
ahr:157 max:185 shoes: NB 904

First interval session in ages with Linné. Lovely to be back running fast again, the body feels ok but the heart rate is in the sky. Could almost keep up to Mats so haven't lost so much. 4*(3-2-1) with 1min rest and 2min between sets.

Monday Apr 12, 2010 #

6 PM

Running 40:51 intensity: (23 @0) + (5 @1) + (11 @2) + (16:54 @3) + (23:09 @4) + (9 @5) 9.31 km (4:23 / km) +33m 4:19 / km
ahr:153 max:173 shoes: NB 757

Run from home, finally some positive signs.

« Earlier | Later »