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

Training Log Archive: loefaas

In the 7 days ending Jul 10, 2011:

activity # timemileskm+m
  Running7 3:54:56 33.45(7:01) 53.84(4:22) 448
  Orienteering2 2:33:09 18.49(8:17) 29.75(5:09) 107
  Trail running3 1:05:59 8.92(7:24) 14.35(4:36) 45
  Intervals2 43:31 6.29(6:55) 10.11(4:18) 154
  Strength1 15:00
  Total9 8:32:35 67.14 108.06 754
  [1-5]9 8:02:12

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 10, 2011 #

9 AM

Trail running warm up/down 9:20 intensity: (4:59 @1) + (4:21 @2) 1.71 km (5:28 / km) +17m 5:12 / km
ahr:138 max:155 shoes: VJ Ghostrator (II)

Orienteering race 1:12:32 intensity: (7:21 @1) + (6:19 @2) + (55:26 @3) + (3:26 @4) **** 13.89 km (5:13 / km) +40m 5:09 / km
ahr:164 max:175 shoes: VJ Ghostrator (II)

Gotland 2-days stage 2. Orienteering went ok today, no larger misstakes today. Body still completely dead, more like an easy jog than a race. On the positive side, the heart rate was not super high, so hopefully it is going in the right direction, just legs that are really tired now.

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

Saturday Jul 9, 2011 #

10 AM

Trail running warm up/down 8:19 intensity: (1:25 @0) + (4:09 @1) + (2:45 @2) 1.05 km (7:55 / km) +4m 7:46 / km
ahr:124 max:158 shoes: VJ Ghostrator (II)

Orienteering race 1:20:37 intensity: (6:12 @0) + (15 @1) + (46 @2) + (20:24 @3) + (53:00 @4) **** 15.87 km (5:05 / km) +67m 4:59 / km
ahr:170 max:177 shoes: VJ Ghostrator (II)

First stage of Gotland 2-days. Long and hot today, haven't run this long since the marathon. Tough race for me today, body is still not good and had to work hard all the way. Went out of energy in the end and did some extra stupid misstakes. Very difficult orienteering here, everything is so flat so it almost not possible to see the hills..

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

Running warm up/down 22 intensity: (4 @0) + (18 @1) 0.04 km (9:39 / km)
ahr:113 max:121

Friday Jul 8, 2011 #

5 PM

Trail running 48:20 intensity: (4:35 @0) + (2:24 @1) + (23:11 @2) + (18:07 @3) + (3 @4) 11.59 km (4:10 / km) +24m 4:08 / km
ahr:156 max:171 shoes: Asics DS Trainer

Travelled to Elin's family place on Gotland yesterday. Easy run along the shore south than back on roads/trails. Warm and nice day.

Thursday Jul 7, 2011 #

10 AM

Running warm up/down 13:27 intensity: (37 @0) + (6:09 @1) + (6:41 @2) 2.75 km (4:54 / km) +27m 4:40 / km
ahr:140 max:158 shoes: NB 905

warm u/d with elin

Intervals hills 24:44 intensity: (2:39 @0) + (28 @1) + (5:21 @2) + (5:46 @3) + (8:05 @4) + (2:25 @5) 5.3 km (4:40 / km) +150m 4:05 / km
ahr:166 max:183 shoes: NB 905

Hill intervals at sten sture. Tough, but could keep the pace up.

Running warm up/down 11:20 intensity: (10 @0) + (1:40 @1) + (9:30 @2) 2.02 km (5:37 / km) +10m 5:29 / km
ahr:148 max:156 shoes: NB 905

Wednesday Jul 6, 2011 #

10 AM

Running 1:03:36 intensity: (7:58 @1) + (25:52 @2) + (29:46 @3) 15.29 km (4:10 / km) +108m 4:01 / km
ahr:157 max:167 shoes: Asics DS Trainer

Planned a longer run, but still very bad feeling and heart rate some 10bpms higher than it should be, so made it a little shorter.

Tuesday Jul 5, 2011 #

9 AM

Running 41:46 intensity: (6:02 @0) + (1:43 @1) + (20:25 @2) + (12:55 @3) + (41 @4) 9.9 km (4:13 / km) +87m 4:03 / km
ahr:156 max:171 shoes: NB 750

6 PM

Running warm up/down 15:25 intensity: (1:12 @0) + (1:10 @1) + (12:40 @2) + (23 @3) 3.49 km (4:25 / km) +33m 4:13 / km
ahr:150 max:160 shoes: NB 759

Intervals 18:47 intensity: (1:40 @0) + (14 @1) + (3:03 @2) + (5:12 @3) + (6:41 @4) + (1:57 @5) 4.82 km (3:54 / km) +4m 3:53 / km
ahr:168 max:183 shoes: Saucony Fastswitch

Another try at the track. Managed 8*400m with a lot of effort and not so much speed. Probably not fully recovered from the illness, feeling better when running but have to work way to hard and the speed is absent.

Running warm up/down 10:52 intensity: (4:28 @1) + (6:24 @2) 2.1 km (5:10 / km) +1m 5:09 / km
ahr:143 max:148 shoes: NB 759

Monday Jul 4, 2011 #

9 AM

Running 35:11 intensity: (5:47 @0) + (1:47 @1) + (17:54 @2) + (9:43 @3) 8.16 km (4:19 / km) +80m 4:07 / km
ahr:155 max:162 shoes: Asics DS Trainer

5 PM

Running 42:57 intensity: (2:12 @1) + (40:18 @2) + (27 @3) 10.09 km (4:15 / km) +102m 4:03 / km
ahr:150 max:161 shoes: NB 759

Run to and from the gym. Body is starting to feel better but heart rate still very high.

Strength 15:00 [1]

« Earlier | Later »