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Training Log Archive: loefaas

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Running4 3:07:41 27.59(6:48) 44.4(4:14) 438
  Orienteering1 1:54:47 11.14(10:18) 17.93(6:24) 94
  Intervals2 1:25:47 14.22(6:02) 22.88(3:45) 73
  Strength & plyometrics2 34:14 0.62 1.0
  Other1 14:15
  Trail running1 12:06 1.06(11:23) 1.71(7:04) 2
  Total7 7:28:50 54.64 87.93 607
  [1-5]7 7:10:33

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

11 AM

Orienteering 1:54:47 intensity: (14:05 @0) + (8:36 @1) + (36:45 @2) + (41:19 @3) + (13:43 @4) + (19 @5) ***** 17.93 km (6:24 / km) +94m 6:14 / km
ahr:156 max:181 shoes: Icebug Sisu OLX

Vinterrejset, premiere for me on that race. Awesome race! I combination of a long orienteering course, riddles and other smartnesses. Had really good run avoided most of the traps. Biggest time loss was puzzling together the map on lap 3 for about 6min. Had really good run on the last contour only map and could get the victory just before Lukas and Niklas. Won a gigantic trophy, lovely!

map1
map2
map3
map4

results

Saturday Nov 19, 2011 #

11 AM

Running warm up/down 14:07 intensity: (2:46 @1) + (11:00 @2) + (21 @3) 2.76 km (5:07 / km) +49m 4:42 / km
ahr:147 max:165 shoes: NB 759

Running race 32:38 intensity: (15 @1) + (5 @2) + (16 @3) + (18:56 @4) + (13:06 @5) 9.98 km (3:16 / km) +121m 3:05 / km
ahr:177 max:183 shoes: Asics Piranha

Tömilen 10k race in Stockholm. Defending champion from last year's race in much worse conditions. Today it was almost perfect with no snow and a dry course and some degrees above zero. Nice group of four people already after 200m, me, Tobias Lundgren, Lars Södergård and Oskar Landin. Stay together and changed in front during the first lap. Very tough course with two big hills per lap, some tight corners and undulating trails. Tobias increased the pace up the first hill on the second lap and split up the group. I was the one who could follow the longest but had to let him go after about 7km. Straight away lost some 20s on the following km but the two guys behind could never catch up. They gained some on me but could increase the pace the last km and stay away from them.

2nd place, 32:38 about 30s behind Tobias. Half a minute better time compared to last year but much better conditions today. Maybe had hoped to run a little faster with good conditions and good competitors. But still satisfied with the race.

Running warm up/down 16:22 intensity: (12:10 @1) + (4:12 @2) 2.87 km (5:43 / km) +44m 5:18 / km
ahr:140 max:157 shoes: NB 759

Friday Nov 18, 2011 #

Note
(rest day)

working, working. race tomorrow.

Thursday Nov 17, 2011 #

6 PM

Running warm up/down 10:35 intensity: (16 @0) + (10:19 @1) 1.93 km (5:29 / km) +18m 5:14 / km
ahr:134 max:142 shoes: NB 905(II)

Intervals 45:44 intensity: (3:44 @1) + (8:17 @2) + (14:46 @3) + (18:57 @4) 11.68 km (3:55 / km) +62m 3:49 / km
ahr:163 max:176 shoes: NB 905(II)

Linné-intervals. 1-2-3-4-5-5-4-3-2-1 with 90s jog rest. Kept a good pace even though I was quite alone in the front. Kept a decent pace on the rest also. Good run today.

Running warm up/down 10:29 [1] 1.84 km (5:43 / km) +4m 5:39 / km
ahr:135 max:140 shoes: NB 905(II)

Strength & plyometrics 10:00 [3] 1.0 km (10:00 / km)
shoes: NB 905(II)

skipping
butt-kick
hoppsa
strides

Wednesday Nov 16, 2011 #

6 PM

Trail running warm up/down 12:06 intensity: (3:43 @1) + (7:48 @2) + (35 @3) 1.71 km (7:04 / km) +2m 7:02 / km
ahr:102 max:163 shoes: Icebug Sisu OLX

Was supposed to run the Wednesday night-o, that I was organizing as well. Stupid monster lamp didn't work, seems like the extension coord is broken again.
C • Will return Elin's lamp 5

Tuesday Nov 15, 2011 #

6 PM

Running 1:23:34 intensity: (2:20 @1) + (38:31 @2) + (33:20 @3) + (9:23 @4) 21.01 km (3:59 / km) +189m 3:48 / km
ahr:158 max:170 shoes: NB 759

half-marathon club run. First half in an easy nice pace with Daniel. Daniel left at 12k and I caught up to Ross there. Nice pace all the way home.

Monday Nov 14, 2011 #

8 AM

Running warm up/down 10:27 intensity: (1:15 @0) + (20 @1) + (7:56 @2) + (56 @3) 1.91 km (5:29 / km) +13m 5:18 / km
ahr:152 max:161 shoes: NB 759

Intervals 40:03 intensity: (40 @1) + (10:58 @2) + (18:42 @3) + (9:43 @4) 11.2 km (3:35 / km) +11m 3:33 / km
ahr:163 max:176 shoes: Saucony Fastswitch

Monday morning intervals at the gym. 1-2-3-4-5-4-3-2-1 with pace from 3:10->3:20->3:00.

Quite good feeling today, better than last two weeks.

Running warm up/down 9:29 intensity: (1:06 @1) + (8:23 @2) 2.12 km (4:29 / km)
ahr:148 max:153 shoes: NB 759

6 PM

Strength & plyometrics 24:14 intensity: (2:41 @0) + (5:05 @1) + (8:41 @2) + (6:43 @3) + (1:04 @4)
ahr:153 max:175 shoes: Asics DS Racer

Rockgympa. stronger today and could do most of the exercises now.

Other 14:15 intensity: (4:33 @1) + (1:56 @2) + (7:46 @3)
ahr:145 max:164 shoes: Asics DS Racer

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