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Training Log Archive: loefaas

In the 7 days ending Jun 13, 2010:

activity # timemileskm+m
  Orienteering5 4:04:08 26.93(9:04) 43.34(5:38) 156
  Running3 58:19 5.73(10:11) 9.22(6:20) 27
  Trail running3 50:57 5.16(9:53) 8.3(6:08) 102
  Intervals1 21:36 2.52(8:35) 4.05(5:20) 102
  Total7 6:15:00 40.33(9:18) 64.9(5:47) 387
  [1-5]7 6:14:45

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MoTuWeThFrSaSu

Sunday Jun 13, 2010 #

7 AM

Running 10:00 [2] 0.51 km (19:30 / km)
shoes: NB 758

9 AM

Running warm up/down 13:06 [2] 2.63 km (4:59 / km)
shoes: NB 758

Orienteering race 16:22 [5] ***** 4.44 km (3:41 / km)
shoes: NB RX505 (spikeless)

Long ago since the leg and body were this destroyed in the morning. The downhill on the middle and the long stony run yesterday had payed its price. No power at all today at the sprint, no bigger mistakes, some laps around some houses but I think everyone had problems here in the old church town (on UNESCO'S list of world heritage) of Luelå. Fun and demanding sprint

http://dl.dropbox.com/u/5549334/kartor/lule_sprint...

Running warm up/down 14:54 [2] 1.81 km (8:14 / km)
shoes: NB 758

Saturday Jun 12, 2010 #

12 PM

Trail running warm up/down 13:02 [2] 2.42 km (5:22 / km) +12m 5:15 / km
shoes: VJ Supra (II)

Orienteering race 1:31:08 [5] 16.61 km (5:29 / km)
shoes: VJ Supra (II)

Chase start from yesterday's results. Went out together with Johan A, that had one gear more than me today. We were together the first controls but at #5 when I took some water he disappeared. Bymyself the rest of the course, no bigger mistakes but maybe not the best speed. But at least on the last long leg (to number 13) I won by 30s, don't know what the others did. Became number 22 at the end. (Aronsson became 10th, in the big group so with better legs a much better place had been possible).

map:
(part 1) http://dl.dropbox.com/u/5549334/kartor/lule_lang1....
(part 2) http://dl.dropbox.com/u/5549334/kartor/lule_lang2....

Friday Jun 11, 2010 #

7 PM

Trail running warm up/down 14:37 [2] 2.22 km (6:34 / km) +65m 5:44 / km
shoes: VJ Supra (II)

Orienteering race 46:15 [5] ***** 7.74 km (5:58 / km) +146m 5:28 / km
shoes: VJ Supra (II)

Elite-series middle distance outside Luleå in the far north of Sweden. Had a really bad start, thought I was running great to the first control, saw the cliff just up and there should the flag be, saw it, came there, WRONG number? Must be the ladies but got totally confused since I had full control? Realized now afterwards that I was at the cliff just to the right, missed about a minute. Restarted and run good first part to 2nd, but when I came out in the detalied lost control and must have walked only a couple meters past my control, but didn't realize until almost at 3rd. Lost a little over 2min. The rest of the race was quite ok, no bigger misstakes and ok speed even though the stony surface wasn't perfect for me.

Finsihed 30th, about 6min behind.
map:
http://dl.dropbox.com/u/5549334/kartor/lule_medel....

Trail running warm up/down 5:55 [2] 0.96 km (6:11 / km) +6m 5:59 / km
shoes: VJ Supra (II)

Thursday Jun 10, 2010 #

Orienteering 58:00 [3] ***** 8.5 km (6:49 / km)
shoes: VJ Supra

O-training with Täby close to Bogesund. Nice technical sthlm-terrain. Forgot my garmin today so approx time and dist. Very good technical flow today, not so good feelin in the body. But it will be great at the eliteseries comp in the far north of Sweden tomorrow.

Tuesday Jun 8, 2010 #

6 PM

Running warm up/down 13:28 intensity: (4 @1) + (16 @2) + (13:08 @3) 2.9 km (4:39 / km) +16m 4:31 / km
ahr:138 max:150 shoes: NB 905

Intervals 21:36 intensity: (5 @1) + (2:09 @2) + (6:47 @3) + (5:16 @4) + (7:19 @5) 4.05 km (5:20 / km) +102m 4:44 / km
ahr:157 max:180 shoes: NB 905

Another run at the nice "hill"-intervals close to home. Today fewer and full speed instead. Very tired during the whole day, but training went good. Nice!

Running tempo 6:51 intensity: (15 @2) + (4:52 @3) + (1:44 @4) 1.37 km (5:01 / km) +11m 4:49 / km
ahr:148 max:158 shoes: NB 905

Monday Jun 7, 2010 #

6 PM

Trail running warm up/down 9:08 intensity: (3:26 @1) + (3:30 @2) + (2:12 @3) 1.21 km (7:34 / km) +19m 7:01 / km
ahr:117 max:136 shoes: VJ Supra

Orienteering 32:23 intensity: (12 @0) + (9 @1) + (3 @2) + (2:11 @3) + (24:20 @4) + (5:28 @5) 6.05 km (5:21 / km) +10m 5:19 / km
ahr:165 max:179 shoes: VJ Supra

Jukolatraining with linné west of Uppsala on a area that was new for me. Very nice terrain, maybe not as good map, and one control was misplaced some (#8). Good pace and feeling in the body, not as good technical.
http://www.obasen.nu/winsplits/online/sv/default.a...

Trail running warm up/down 8:15 intensity: (3 @0) + (19 @1) + (3:44 @2) + (4:09 @3) 1.48 km (5:34 / km)
ahr:129 max:140 shoes: VJ Supra

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