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Training Log Archive: loefaas

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Orienteering4 4:14:07 26.04(9:45) 41.91(6:04) 620
  Running4 1:28:08 10.24(8:37) 16.47(5:21) 135
  Total6 5:42:15 36.28(9:26) 58.38(5:52) 755
  [1-5]6 5:24:34

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MoTuWeThFrSaSu

Sunday May 1, 2011 #

5 AM

Orienteering race 1:11:28 intensity: (41:28 @4) + (30:00 @5) ***** 14.34 km (4:59 / km) +268m 4:34 / km
shoes: VJ Ghostrator (II)

10mila, leg 8.

The team had big problems during the night which meant we had lost contact with the top teams. Went out in a group around 15th place with VeVe, Terä, TP and Malung. Had longer fork than Malund and Terä to the first control and didn't see them anymore. Together with TP and VeVe in the beginning, after the long running leg through the forbidden areas once again had longer fork, saw the others on the long leg to the next control but didn't get in contact. Did see TP on some places during the rest of the course but not running together. Had some problems on the way home, no real control mistakes but wobbling a lot on the routes and didn't find the optimal way. Lost some 5min to Terä and Malung, (8min to best time, Emil W). Not satisfied with my run. The team finished 15th, not as we had hoped but after the start we got it is ok place.. Next up Jukola were all people in the team should run better.

map in runoway:
http://www.obasen.nu/runoway/start.php?competition...

Saturday Apr 30, 2011 #

Event: 10MILA 2011
 
12 PM

Running 29:34 [2] 5.97 km (4:57 / km) +33m 4:49 / km
shoes: NB 759

Friday Apr 29, 2011 #

Note
(rest day)

Thursday Apr 28, 2011 #

6 PM

Running warm up/down 7:27 intensity: (7:20 @1) + (7 @2) 1.45 km (5:08 / km) +20m 4:48 / km
ahr:131 max:144

Running intervals 32:12 intensity: (19:00 @1) + (4:11 @2) + (4:39 @3) + (4:22 @4) 6.24 km (5:10 / km) +45m 4:59 / km
ahr:143 max:174 shoes: NB 905

Intervals with the club, not so good feeling today either so skip some intervals and didn't go superhard.

Wednesday Apr 27, 2011 #

6 PM

Orienteering 44:31 intensity: (5:54 @0) + (40 @1) + (3:07 @2) + (32:48 @3) + (2:02 @4) ***** 7.91 km (5:38 / km) +55m 5:26 / km
ahr:160 max:173 shoes: VJ Ghostrator (II)

Last technical training before TIO. In the most difficult part of Lunsen. Super-good technical by me, don't think I ever run so good in that part before, even though I succeeded to remove both lenses during the run. Body not on top but still great feeling today, cruising between the marshes.

Running warm up/down 4:28 intensity: (41 @1) + (3:47 @2) 0.8 km (5:36 / km) +7m 5:22 / km
ahr:142 max:153

Tuesday Apr 26, 2011 #

10 AM

Orienteering 1:10:35 intensity: (4:59 @0) + (53:04 @1) + (12:32 @2) ***** 10.16 km (6:57 / km) +73m 6:42 / km
ahr:128 max:159 shoes: VJ Ghostrator (II)

Otervals in Lunsen with Albin and Lukas. Not so much intervals, empty in the body so more a nice technical run.

Monday Apr 25, 2011 #

11 AM

Running warm up/down 11:23 intensity: (1:07 @0) + (6:07 @1) + (4:09 @2) 1.65 km (6:53 / km) +29m 6:20 / km
ahr:102 max:150

Orienteering race 1:07:33 intensity: (4:45 @0) + (9:36 @1) + (29:28 @2) + (22:12 @3) + (1:32 @4) ***** 9.51 km (7:06 / km) +224m 6:21 / km
ahr:154 max:171 shoes: VJ Ghostrator (II)

Elitserien middle chase start. So bad run not even worth commenting.

Running warm up/down 3:04 intensity: (56 @0) + (2:08 @1) 0.36 km (8:25 / km) +1m 8:19 / km
ahr:108 max:115

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