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Training Log Archive: loefaas

In the 7 days ending Jun 10, 2012:

activity # timemileskm+m
  Trail running3 4:53:48 32.54(9:02) 52.37(5:37) 1292
  Running5 3:00:11 23.67(7:37) 38.1(4:44) 266
  Orienteering2 35:32 5.6(6:21) 9.01(3:57) 49
  Intervals1 24:41 3.31(7:27) 5.33(4:38) 1
  Total8 8:54:12 65.13(8:12) 104.81(5:06) 1608
  [1-5]8 8:35:25

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MoTuWeThFrSaSu

Sunday Jun 10, 2012 #

Note
(rest day)

travelling home

Saturday Jun 9, 2012 #

10 AM

Trail running 1:55:25 intensity: (4:23 @0) + (59:47 @1) + (51:13 @2) + (2 @3) 20.29 km (5:41 / km) +581m 4:59 / km
ahr:139 max:161 shoes: Saucony Peregrine

Another long run in Säfsen, first half hour together with Elin, bymyself the rest. Really tired today and quite slow, but some nice hills. Couldn't get the heart rate up at all. Found a really nice marsh in the end so took a lap there (~3km) to get some longer run and spare my heels and achilles.

Some "vital massage" and a nice warm hot-tub in the afternoon were nice for tired legs.

Friday Jun 8, 2012 #

10 AM

Trail running 2:19:17 intensity: (7:15 @0) + (44:19 @1) + (1:25:51 @2) + (1:13 @3) + (31 @4) + (8 @5) 24.59 km (5:40 / km) +440m 5:12 / km
ahr:144 max:182 shoes: Saucony Peregrine

My prize from last year's ultralong champs, a weekend for two in Säfsen. Heard from Rikard C that he and Emma (same prize in the women race) had picked the same weekend independently so met up with Rikard for a nice long run. Took the wrong way in the beginning so we ended up on the winter-route instead (mostly marshes) but that was really nice and good for my heels. Took the summer-route on the way back and cut a little shorter on roads in the end. Really nice run in super nice weather and good company.

Thursday Jun 7, 2012 #

8 AM

Trail running 39:06 intensity: (2:21 @0) + (4:54 @1) + (13:59 @2) + (16:08 @3) + (1:44 @4) 7.48 km (5:13 / km) +271m 4:25 / km
ahr:156 max:174 shoes: Saucony Peregrine

early morning backbana. Aimed for about 25min, but very tired today and couldn't get the heart rate up so more like 26.5min

Wednesday Jun 6, 2012 #

10 AM

Running warm up/down 11:56 intensity: (9:31 @1) + (2:25 @2) 1.97 km (6:03 / km) +26m 5:41 / km
ahr:134 max:156 shoes: Saucony Peregrine

Orienteering race 17:03 intensity: (2:39 @0) + (19 @1) + (19 @2) + (3:26 @3) + (10:20 @4) 4.32 km (3:57 / km) +29m 3:49 / km
ahr:168 max:179 shoes: Saucony Peregrine

uppsala sprint-cup stage 3. Technically quite ok race one or two bad routes. But not good enough speed today. 40s behind Janne.

http://obasen.nu/winsplits/online/sv/default.asp?p...

Running warm up/down 10:21 [1] 1.77 km (5:51 / km) +14m 5:37 / km
ahr:130 max:141 shoes: Saucony Peregrine

1 PM

Running warm up/down 10:50 intensity: (9:25 @1) + (1:25 @2) 1.76 km (6:10 / km) +21m 5:49 / km
ahr:129 max:158 shoes: Saucony Peregrine

Orienteering race 18:29 intensity: (36 @0) + (20 @1) + (21 @2) + (3:44 @3) + (13:28 @4) 4.69 km (3:57 / km) +20m 3:52 / km
ahr:169 max:178 shoes: Saucony Peregrine

uppsala sprint cup stage 4. Bad race, two bad routes where I lost in total about 50s. The map wasn't really up to date either.

http://obasen.nu/winsplits/online/sv/default.asp?p...

Running warm up/down 6:14 [1] 0.91 km (6:50 / km) +6m 6:37 / km
ahr:123 max:137 shoes: Saucony Peregrine

Tuesday Jun 5, 2012 #

7 AM

Running 34:50 intensity: (9:34 @1) + (22:45 @2) + (2:31 @3) 7.14 km (4:53 / km) +55m 4:42 / km
ahr:147 max:169 shoes: Saucony Triumph

very easy morning run. Tired from yesterday or early in the morning? Took the central checkpoints I had left.
6 PM

Running warm up/down 17:21 intensity: (3:30 @1) + (13:44 @2) + (7 @3) 3.91 km (4:26 / km) +28m 4:17 / km
ahr:143 max:161 shoes: NB 905(II)

Intervals 24:41 intensity: (1:33 @0) + (4:54 @1) + (4:35 @2) + (4:37 @3) + (9:02 @4) 5.33 km (4:38 / km) +1m 4:37 / km
ahr:158 max:178 shoes: NB 905(II)

Time to build up the speed and running economy again. 5+5*400m at the track with 1min rest and 3min after 5 intervals. Aim was to keep them under 70s but that was no problem, average I think was closer to 67-68s which is ok for the first track workout and with the heavy shoes. This was way over what I expected especially with the feeling I had on the morning run.

Running warm up/down 13:13 intensity: (7:15 @1) + (5:58 @2) 2.73 km (4:50 / km) +1m 4:50 / km
ahr:142 max:151 shoes: NB 905(II)

Monday Jun 4, 2012 #

7 PM

Running 1:15:26 intensity: (5:43 @1) + (1:09:43 @2) 17.91 km (4:13 / km) +115m 4:05 / km
ahr:151 max:159 shoes: Saucony Triumph

stuck at work so later and a little shorter than planned. Got three checkpoints today also.

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