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

Training Log Archive: loefaas

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  Skiing5 10:01:53 85.12(7:04) 136.98(4:24) 1974
  Terrain running1 1:54:00 11.23(10:09) 18.07(6:19)
  Orienteering1 1:00:15 6.35(9:29) 10.23(5:54) 98
  Running2 53:45 6.66(8:04) 10.71(5:01) 106
  Strength & plyometrics1 50:30 0.36(2:21:06) 0.58(1:27:40)
  Intervals1 45:32 6.95(6:33) 11.19(4:04) 42
  Trail running1 43:23 5.0(8:41) 8.05(5:24) 283
  Total10 16:09:18 121.67(7:58) 195.8(4:57) 2503
  [1-5]10 16:01:12

«»
4:09
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

9 AM

Skiing 1:48:51 intensity: (30:00 @1) + (1:00:00 @2) + (18:51 @3) 24.79 km (4:23 / km) +326m 4:07 / km

Last day at ski camp, a little warmer today only -17, felt really warm compared to the other days. Went with Ulf, first the "easy" 10k then we took the tougher elite-10k. The problem was that it had come about 3-4cm fresh snow during the night and that one was not groomed yet. Made for some nice tougher training, but still think it was fast compared to yesterday.

Saturday Feb 4, 2012 #

9 AM

Skiing 2:56:07 intensity: (8:58 @1) + (2:24:47 @2) + (22:22 @3) 40.65 km (4:20 / km) +427m 4:07 / km

Day 2 at ski camp. Nice long one today. Even colder today but since it is so low intensity it should be fine.
4 PM

Skiing 1:13:24 intensity: (40:00 @1) + (33:24 @2) 15.78 km (4:39 / km) +379m 4:09 / km

Afternoon ski with Janne, Tomas and Ulf. Went with skate-skis this time which was a bad choice in the cold weather. The sharp snow made for no glide at all, almost impossible to go uphill, more like walking.. Good that with took the elite-10k which is just uphill.

Friday Feb 3, 2012 #

9 AM

Skiing 2:30:42 intensity: (1:02:52 @1) + (1:04:01 @2) + (23:28 @3) + (21 @4) 35.83 km (4:12 / km) +451m 3:57 / km
ahr:121 max:194

Linné ski camp in Orsa. Cold as hell? -18 something so no high intensity skiing, but nice anyway.
3 PM

Skiing 1:32:49 intensity: (49:13 @1) + (43:36 @2) 19.92 km (4:40 / km) +391m 4:15 / km
ahr:140 max:159

More old school-type skiing this time on nice narrow single track straight through the forest.. Still cold but ok. Good training day.

Thursday Feb 2, 2012 #

12 PM

Intervals 45:32 intensity: (2:02 @0) + (4:59 @1) + (25:33 @2) + (11:56 @3) + (1:02 @4) 11.19 km (4:04 / km) +42m 4:00 / km
ahr:153 max:174 shoes: NB 905(II)

The plan was intervals with Mats but due to the artic cold that have hit us he went inside instead. I waited for warmer times but went out around noon. Don't know if it could be called intervals, but some training at least.

Wednesday Feb 1, 2012 #

8 AM

Trail running hills 43:23 intensity: (9:21 @1) + (21:46 @2) + (9:44 @3) + (2:32 @4) 8.05 km (5:24 / km) +283m 4:35 / km
ahr:151 max:173 shoes: VJ Bold

Nice early morning run on the backbana with Ross and Mats. None of especially fresh so the aimed 26min become more like 28.. Beautiful sunrise
6 PM

Running warm up/down 14:03 intensity: (1:05 @0) + (11:56 @1) + (1:02 @2) 1.87 km (7:30 / km) +28m 6:59 / km
ahr:117 max:152 shoes: VJ Bold

Orienteering 1:00:15 intensity: (8:57 @1) + (39:05 @2) + (10:50 @3) + (1:23 @4) **** 10.23 km (5:54 / km) +98m 5:37 / km
ahr:154 max:174 shoes: VJ Bold

3rd UOF-cup, this time at IF Thor's club house in the south part of Nåsten. Not the best forest, quite rocky and green. Had not as good race today, too stressed and made some stupid misstakes. Finished 4th about 2.5min behind rassmus.

Tuesday Jan 31, 2012 #

6 PM

Terrain running 1:54:00 intensity: (54:00 @1) + (40:00 @2) + (20:00 @3) 18.07 km (6:19 / km)
ahr:142 max:171 shoes: Icebug Sisu OLX

Monday Jan 30, 2012 #

5 PM

Running warm up/down 19:41 intensity: (2:01 @0) + (1:41 @1) + (13:52 @2) + (1:38 @3) + (22 @4) + (7 @5) 4.41 km (4:28 / km) +50m 4:13 / km
ahr:150 max:182 shoes: NB 759

Strength & plyometrics 50:30 intensity: (2:58 @0) + (22:59 @1) + (15:41 @2) + (8:49 @3) + (3 @4) 0.58 km (1:27:40 / km)
ahr:140 max:170 shoes: Asics DS Racer

rockgympa, tough day today. legs quite tired from the weekend

Running warm up/down 20:01 intensity: (6:56 @1) + (13:05 @2) 4.43 km (4:31 / km) +28m 4:23 / km
ahr:144 max:153 shoes: NB 759

« Earlier | Later »