Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jul 3, 2011:

activity # timemileskm+m
  Running8 3:52:08 32.03(7:15) 51.55(4:30) 277
  Intervals2 47:13 4.96(9:31) 7.98(5:55) 1
  Trail running1 46:19 5.32(8:43) 8.56(5:25) 54
  Total8 5:25:40 42.31(7:42) 68.08(4:47) 332
  [1-5]8 5:15:09

«»
1:31
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 3, 2011 #

8 AM

Running 21:17 intensity: (8:14 @1) + (13:03 @2) 4.44 km (4:48 / km) +3m 4:47 / km
ahr:142 max:154 shoes: NB 750

4 PM

Running warm up/down 14:06 [2] 2.71 km (5:12 / km) +31m 4:55 / km
shoes: NB 759

Running race 10:09 [5] ***** 3.0 km (3:23 / km) +1m 3:23 / km
shoes: Asics Turbo Ghost II

Uppsalaspelen 3k steeple chase! Not my cup of tea I realized, maybe I should log it as pool running? Tried to go hard in the beginning but due to my extremely bad hurdle technique I lost 5-10m at each obstacle. Work for the first lap to catch up again but not after that. Settled in more comfortable pace for me but still didn't get any flow over the hurdle. Body not superfresh today either, but better compared to yesterday. Had hoped to run somewhere around 9:30 but that was not even close.. Fun to have tried it at least.
C • hurdles 6

Trail running warm up/down 46:19 [2] 8.56 km (5:25 / km) +54m 5:15 / km
shoes: NB 759

Saturday Jul 2, 2011 #

8 AM

Running 21:53 intensity: (9:59 @1) + (11:54 @2) 4.42 km (4:57 / km) +1m 4:57 / km
ahr:142 max:162 shoes: NB 759

Morning run with elin and algot.
2 PM

Running 18:31 [2] 3.72 km (4:59 / km) +53m 4:39 / km
shoes: NB 759

Running race 6:12 [5] 1.95 km (3:11 / km) +1m 3:10 / km
shoes: Saucony Type A

Uppsalaspelen 5k race. Felt already from the start that the body hadn't recovered from the cold yet. First lap on 74s and had to work way to hard. Followed the first 2k then dropped out.

Running 12:48 [2] 2.17 km (5:55 / km) +4m 5:51 / km
shoes: NB 759

Friday Jul 1, 2011 #

5 PM

Running 29:34 intensity: (2:12 @0) + (2:01 @1) + (16:29 @2) + (8:52 @3) 7.06 km (4:11 / km) +37m 4:05 / km
ahr:155 max:168 shoes: NB 759

Easy run, not fully recovered from the cold, heart rate still high. influence from hot weather also.

Thursday Jun 30, 2011 #

5 PM

Running 20:23 intensity: (31 @0) + (4:32 @1) + (15:14 @2) + (6 @3) 4.69 km (4:21 / km) +50m 4:08 / km
ahr:148 max:161 shoes: NB 759

Intervals 26:11 intensity: (1:43 @0) + (11:36 @1) + (5:49 @2) + (3:15 @3) + (3:38 @4) + (10 @5) 3.67 km (7:08 / km) +1m 7:08 / km
ahr:148 max:181 shoes: Asics Turbo Ghost II

Running 12:09 intensity: (1:09 @0) + (1:01 @1) + (6:31 @2) + (3:28 @3) 2.42 km (5:01 / km)
ahr:147 max:163 shoes: NB 759

Wednesday Jun 29, 2011 #

6 PM

Running warm up/down 15:40 intensity: (28 @0) + (4:38 @1) + (10:34 @2) 3.61 km (4:20 / km) +32m 4:09 / km
ahr:146 max:157 shoes: Asics DS Trainer

Intervals 21:02 intensity: (1:57 @0) + (3:30 @1) + (4:16 @2) + (3:04 @3) + (5:45 @4) + (2:30 @5) 4.31 km (4:53 / km)
ahr:161 max:185 shoes: Asics Turbo Ghost II

Time to get the cardiac system working again. First time at the track this season. Nice and warm weather. Planned to do some ten 400m. But cut it short to 4+3 (first four in ds trainer and last three in spikes). Felt it was enough, the system had to work hard enough and I would not be able to work tomorrow if I did more in spikes.. Times not brilliant but not pitch black either so.. Heart rate probably higher than I ever have had on a interval session. Need to get back in shape now.

Running warm up/down 11:12 intensity: (1:57 @1) + (9:15 @2) 2.31 km (4:51 / km)
ahr:149 max:163 shoes: Asics DS Trainer

Tuesday Jun 28, 2011 #

6 PM

Running 38:14 intensity: (2:31 @0) + (3:10 @1) + (17:26 @2) + (15:07 @3) 9.05 km (4:13 / km) +64m 4:05 / km
ahr:157 max:169 (sick) shoes: NB 759

easy jog back in uppsala, starting to feel better.

Monday Jun 27, 2011 #

Note
(sick)

working on the roof the whole day, no energy left for training.

« Earlier | Later »