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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Orienteering5 5:34:24 32.42(10:19) 52.17(6:25) 900
  Running3 1:01:42 7.04(8:46) 11.33(5:27) 121
  Steady State1 40:24 6.86(5:53) 11.04(3:40) 59
  Total7 7:16:30 46.32(9:25) 74.55(5:51) 1080
  [1-5]7 7:09:41

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

7 AM

Running 15:35 [2] 3.3 km (4:43 / km) +15m 4:37 / km
shoes: NB 759

C • 10mila 7
9 AM

Running warm up/down 14:02 [2] 2.64 km (5:19 / km) +77m 4:38 / km
shoes: VJ Ghostrator (II)

Orienteering race 1:52:29 [4] ***** 17.53 km (6:25 / km) +572m 5:31 / km
shoes: VJ Ghostrator (II)

Elitserien long outside jönköping. Not so good race from me, or the orienteering quite ok, two-three bigger misstakes total maybe 5min, but no speed at all today. Legs not used to the forest, found a pace and stayed in it but way to slow. Lundanes was in a class of his own today winning by almost 5min, I finished on a 39th place some 22min behind..

Running warm up/down 8:33 [1] 1.37 km (6:16 / km) +3m 6:11 / km
shoes: VJ Ghostrator (II)

Saturday Apr 23, 2011 #

11 AM

Orienteering 52:28 [2] 6.18 km (8:30 / km) +100m 7:51 / km
shoes: VJ Ghostrator (II)

Friday Apr 22, 2011 #

10 AM

Running warm up/down 16:24 intensity: (6:25 @1) + (9:59 @2) 2.83 km (5:48 / km) +24m 5:34 / km
ahr:141 max:163 shoes: VJ Ghostrator (II)

Orienteering race 49:51 intensity: (2:05 @0) + (31 @1) + (7 @2) + (5:04 @3) + (42:04 @4) **** 10.54 km (4:44 / km) +131m 4:27 / km
ahr:172 max:179 shoes: VJ Ghostrator (II)

Stigtomta relay, last leg. Went out some minutes behind the leading teams, so small misstakes in the beginning. Caught up in a group with Sedivy, Gonon and Muller, which almost stayed together for the rest of the course (lost muller on the way). Haven't really the forest-speed in the legs yet and had to pay quite hard on the last loop and couldn't challenge Gonon and Sedivy.

Running warm up/down 7:08 [1] 1.2 km (5:57 / km) +2m 5:54 / km
ahr:125 max:139 shoes: VJ Ghostrator (II)

Thursday Apr 21, 2011 #

11 AM

Orienteering 1:03:46 intensity: (14:35 @1) + (44:12 @2) + (4:59 @3) 10.03 km (6:21 / km) +62m 6:10 / km
ahr:149 max:164

Wednesday Apr 20, 2011 #

7 PM

Steady State 40:24 intensity: (4:44 @0) + (42 @1) + (4:03 @2) + (17:13 @3) + (13:42 @4) 11.04 km (3:40 / km) +59m 3:34 / km
ahr:165 max:175 shoes: NB 759

"long" trip from Uppsala down to our cottage outside Nyköping, first 90km on the "big" motorway to Södertälje took roughly 3hrs, nice... Didn't feel so motivated when we arrived, just a 30min steady-state.

Tuesday Apr 19, 2011 #

Note
(rest day)

Not perfect in the throat so rested to don't risk anything for the coming weeks.

Monday Apr 18, 2011 #

6 PM

Orienteering 55:50 intensity: (24:59 @1) + (29:57 @2) + (54 @3) **** 7.88 km (7:05 / km) +35m 6:56 / km
ahr:139 max:165 shoes: VJ Ghostrator

Nice training out in fiby. 6 shorter loops in lovely terrain. Good o-flow but quads quite tired.

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