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Training Log Archive: loefaas

In the 7 days ending Aug 29, 2010:

activity # timemileskm+m
  Orienteering3 3:35:52 22.96(9:24) 36.95(5:51) 778
  Running4 1:05:16 7.34(8:54) 11.81(5:32) 106
  Trail running4 1:01:50 7.67(8:04) 12.35(5:00) 410
  Intervals1 52:05 6.22(8:22) 10.01(5:12) 76
  Total6 6:35:03 44.19(8:56) 71.12(5:33) 1370

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Sunday Aug 29, 2010 #

9 AM

Trail running warm up/down 12:57 [2] 2.33 km (5:33 / km) +35m 5:10 / km
shoes: VJ Ghostrator

Orienteering race 1:50:23 [5] ***** 19.06 km (5:47 / km) +457m 5:10 / km
shoes: VJ Ghostrator

Swedish long champs. 5TH place! Great race, in total maybe 1-1.5min of mistakes and good pace the whole way so I am very satisfied. 2min behind the winner and clubmate Mattias, good day for Linné. The goal was a medal and I am only 1.5min behind the bronze, but I think I got most of what I had and with the previous season in mind this result is super. Had an early start because of not perfect quali yesterday but don't think it matter that much.

map part1:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

map part2:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
C • Naise! 4

Running warm up/down 1:13 [1] 0.19 km (6:35 / km) +6m 5:40 / km
shoes: VJ Ghostrator

Saturday Aug 28, 2010 #

Event: SM Lång
 
10 AM

Trail running warm up/down 14:33 intensity: (17 @1) + (3:12 @2) + (8:30 @3) + (2:34 @4) 2.85 km (5:07 / km) +71m 4:33 / km
ahr:151 max:169 shoes: VJ Ghostrator

Orienteering race 1:10:09 intensity: (11 @1) + (1:05 @2) + (2:40 @3) + (42:44 @4) + (23:29 @5) ***** 12.18 km (5:46 / km) +297m 5:08 / km
ahr:168 max:179 shoes: VJ Ghostrator

Swedish champs long quali. Not maybe the best focus today, maybe had been focusing too much on the final tomorrow, and only wanted to run through the quali, dangerous. Bad route to the 2nd control where I was catched 2min by Erik A. Had to do something now if I was going to run the final tomorrow, better the rest of the course, good pace on the longer legs made for a ok result. Finished 7th.

http://www.obasen.nu/winsplits/online/sv/default.a...

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

Running warm up/down 15:06 [2] 2.42 km (6:15 / km) +35m 5:49 / km
shoes: VJ Ghostrator

Friday Aug 27, 2010 #

8 PM

Running 15:35 [2] 3.37 km (4:37 / km) +11m 4:33 / km
shoes: NB 757

Easy run in karlstad med Josef, tomas, björn and millinger

Thursday Aug 26, 2010 #

6 PM

Intervals 52:05 intensity: (1:35 @1) + (32:48 @2) + (8:03 @3) + (5:12 @4) + (4:27 @5) 10.01 km (5:12 / km) +76m 5:01 / km
ahr:141 max:180 shoes: NB 905

Intervals with the club, did some special as a last prep for the weekend, some parts very fast, some a little slower. Feeling great!

Tuesday Aug 24, 2010 #

6 PM

Trail running warm up/down 11:41 intensity: (42 @1) + (10:15 @2) + (44 @3) 2.31 km (5:04 / km) +4m 5:01 / km
ahr:133 max:157 shoes: VJ Supra (II)

Orienteering race 35:20 intensity: (7 @1) + (5:10 @2) + (10:34 @3) + (19:29 @4) **** 5.72 km (6:11 / km) +24m 6:03 / km
ahr:155 max:167 shoes: VJ Supra (II)

Club middle champs. Worse run for ages, at least 6min of mistakes. Not ok.

Monday Aug 23, 2010 #

5 PM

Running warm up/down 16:02 [2] 2.93 km (5:28 / km) +37m 5:08 / km
shoes: NB 750

Trail running hills 22:39 intensity: (6 @1) + (15 @2) + (7 @3) + (1:31 @4) + (20:40 @5) 4.86 km (4:39 / km) +300m 3:34 / km
ahr:175 max:183 shoes: VJ Supra (II)

The backbana, full throttle. Time to test the shape before the Swedish champs and what way is better than doing it on the tough backbana. Went out hard, maybe a little too hard but could keep the pace good. Last uphills were very tough, as they should, 7s behind my record, 50s behind world record so shape is pretty ok. Nice and high heart rate through the whole run.

Running warm up/down 17:20 intensity: (15:27 @2) + (1:53 @3) 2.9 km (5:59 / km) +17m 5:49 / km
ahr:139 max:156 shoes: NB 750

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