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Training Log Archive: loefaas

In the 7 days ending Aug 15, 2010:

activity # timemileskm+m
  Orienteering4 5:05:23 30.59(9:59) 49.23(6:12) 866
  Running3 2:00:04 16.7(7:11) 26.87(4:28) 118
  Trail running3 29:36 3.48(8:30) 5.61(5:17) 36
  Total6 7:35:03 50.77(8:58) 81.7(5:34) 1020
  [1-5]6 7:34:36

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MoTuWeThFrSaSu

Sunday Aug 15, 2010 #

10 AM

Trail running warm up/down 13:33 intensity: (30 @1) + (12:14 @2) + (49 @3) 2.43 km (5:34 / km) +28m 5:16 / km
ahr:132 max:159

Orienteering race 1:36:05 intensity: (12 @0) + (7 @1) + (4:20 @2) + (23:09 @3) + (1:08:17 @4) **** 16.46 km (5:50 / km) +453m 5:08 / km
ahr:160 max:169 shoes: VJ Ghostrator

Another nice long distance, today in tough dala terrain in Bjursås. Not as warm today and the body responded much better today. Felt good running and the technical performance was very good also. Two smaller mistakes. Don't know what the other people were doing, I won by over 10mins, Kodeda 2nd, so that was nice.
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Saturday Aug 14, 2010 #

12 PM

Trail running warm up/down 13:49 intensity: (34 @1) + (6:19 @2) + (6:56 @3) 2.83 km (4:53 / km) +4m 4:51 / km
ahr:145 max:162 shoes: VJ Ghostrator

Orienteering race 1:45:36 intensity: (2 @0) + (2 @1) + (25 @2) + (5:43 @3) + (1:26:50 @4) + (12:34 @5) **** 17.3 km (6:06 / km) +280m 5:39 / km
ahr:166 max:175 shoes: VJ Ghostrator

Svealandsmästerskapen (Some champs for middle of Sweden, no status really but a good competition) long distance in Skinnskatteberg in the middle of nowhere. A long tough course today and very warm and humid. My body didn't work at all, felt dead already to the first control, no speed at all but managed to get around the course. It would have been nice with a camelbak or some more drinking posts on the course. Some 13min behind the winner.

Friday Aug 13, 2010 #

6 PM

Running warm up/down 14:29 intensity: (27 @1) + (13:46 @2) + (16 @3) 2.49 km (5:49 / km) +3m 5:46 / km
ahr:131 max:160 shoes: NB RX505 (spikeless)

Orienteering race 45:28 intensity: (18 @1) + (15:08 @2) + (1:04 @3) + (10:11 @4) + (18:47 @5) ***** 6.61 km (6:53 / km) +94m 6:25 / km
ahr:149 max:186 shoes: NB RX505 (spikeless)

Centrum Team Sprint at Stockholm Uni. Nice concept with a sprint relay a la skiing with two persons running four legs. This is how sprint should be done. Teamed up with Rassmus A with him running 1st and 3rd and me on 2nd and 4th. Some other good teams there with Janne and Josef from Linné, Olle B and Härberg from Järla and Nick and Gustav from Ravinen. All these four teams almost together to first changeover, me and härberg were in command most of the leg, but did a stupid mistake just before the changeover loosing around 50s.. bad.. Rassmus did a good third leg and kept the distance, Janne and Härberg went out 50s before me and Gustav on the last leg. Long leg to the first were janne made some mistake so almost caught him up. Härberg missed later on so soon all four teams together again. End of the course was like a technical middle distance, and Gustav was in command most of the time. Couldn't do anything in the short sprint in the end, finished 3rd behind gustav and janne.

Thursday Aug 12, 2010 #

6 PM

Trail running warm up/down 2:14 intensity: (8 @1) + (2:06 @2) 0.34 km (6:32 / km) +4m 6:10 / km
ahr:128 max:137

Orienteering 58:14 intensity: (9 @0) + (5 @1) + (14:44 @2) + (39:16 @3) + (4:00 @4) ***** 8.85 km (6:35 / km) +39m 6:26 / km
ahr:149 max:161 shoes: VJ Supra (II)

O-training in Lunsen, not so good.

Wednesday Aug 11, 2010 #

Note
(rest day)

home late from work and wasn't up for junk miles so took a rest day today. Time to start prepping for Swedish champs now.

Tuesday Aug 10, 2010 #

7 PM

Running warm up/down 15:19 intensity: (9 @1) + (7:09 @2) + (7:37 @3) + (22 @4) + (2 @5) 3.11 km (4:55 / km) +35m 4:40 / km
ahr:144 max:172 shoes: NB 750

Running race 32:10 intensity: (22 @2) + (12 @3) + (1:41 @4) + (29:55 @5) 10.0 km (3:13 / km)
ahr:178 max:183 shoes: Asics DS Racer

Nice "tempo-training" today. 10k race at Sthlm stadium. I have quitted the same race the two last years so prio 1 today was not to quit. Started conservatively hoping for two even 5k or increasing pace on the second. The aim was to keep around 75-76s per lap, which I managed for about 5-6km, than the pace dropped considerable, but made my way to the finish at least.. The heart rate was not in the roof, which suggest that the legs were the problem today, need more specific training for they to get used to this speed under longer time.

some splits (that I remeber)
2km: 6:15
3km: 9:22
5km: 15:48
6km: 19:00
9km: 29:01
10km: 32:10 (16:22 on the last 5km)

Running warm up/down 29:34 [2] 4.78 km (6:11 / km) +47m 5:54 / km
ahr:135 max:155 shoes: NB 750

Monday Aug 9, 2010 #

6 PM

Running 28:32 intensity: (4 @0) + (4 @1) + (5:19 @2) + (21:37 @3) + (1:25 @4) + (3 @5) 6.49 km (4:24 / km) +33m 4:17 / km
ahr:148 max:174 shoes: NB 750

easy recovery run.

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