Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jul 8, 2012:

activity	#	time	miles		km		+m
Orienteering	3	3:49:27	25.28	(9:05)	40.68	(5:38)	696
Running	6	2:36:06	21.11	(7:24)	33.97	(4:36)	100
cycling	1	2:22:28	24.58	(5:48)	39.56	(3:36)	429
Intervals	2	1:19:48	11.3	(7:04)	18.19	(4:23)	1
Total	7	10:07:49	82.27	(7:23)	132.4	(4:35)	1226
[1-5]	7	9:54:21

2:22

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Sunday Jul 8, 2012 #

10 AM

Running warm up/down 8:48 1.43 km (6:10 / km) +7m 6:01 / km
ahr:131 max:152 shoes: Saucony Peregrine

Orienteering race 1:43:30 **** 17.83 km (5:48 / km) +72m 5:41 / km
ahr:163 max:177 shoes: Saucony Peregrine

A little better today, at least the first part that was on a new area. For the first part the map was actually understandable. Was in the lead at the radio by 3min (12th control and 5min before the winner). Then it become very read the last part on the same area as yesterday... Map not good there. Finished 6min behind.

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

Saturday Jul 7, 2012 #

11 AM

Running 11:03 2.0 km (5:32 / km) +25m 5:12 / km
ahr:135 max:154 shoes: VJ Supra (II)

Orienteering race 1:01:57 ***** 8.85 km (7:00 / km) +24m 6:54 / km
ahr:149 max:170 shoes: VJ Supra (II)

Throat better today but not perfect but decided to start at the first stage of Gotlands two-days anyway. Didn't plan to push so hard, and as it turned out it didn't really matter. One of the worst map I have run on, contours were not right, direction was impossible and nothing else to read on, could as well had run on a blank paper.

Course setter expected 35min winning, the best one had 46, maybe 40 had been possible with a completely clean race. But if you run clean on this map your are not orienteering correct since if you went straight you were going to miss (Niklas A, one of the best running straight with the compass ended up off direction).

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

Friday Jul 6, 2012 #

Note
(sick) (rest day)

Some bad feeling in the throat so took the safetrack since competitions the coming week and rested.

Thursday Jul 5, 2012 #

8 AM

Running warm up/down 15:20 2.8 km (5:28 / km) +17m 5:19 / km
ahr:144 max:166 shoes: Saucony Triumph

Intervals 34:48 6.19 km (5:37 / km) +1m 5:37 / km
ahr:156 max:180 shoes: Asics Piranha

Early morning session at the track with Anton (and Elin+Oscar). 10*400m with start every 2.5min (about 1:25 in rest). Not so good feeling but ok pace without too high heart-rate. 3*200m afterwards, tired legs so quit after 3.

68.7s
67.1s
65.6s
66.6s
66.3s
65.8s
66.2s
64.8s
63.6s
63.4s

30.3s
30.3s
31s

C • impressive 1

Running warm up/down 12:45 2.24 km (5:41 / km) +1m 5:41 / km
ahr:141 max:150 shoes: Saucony Triumph

Wednesday Jul 4, 2012 #

5 PM

cycling 2:22:28 39.56 km (3:36 / km) +429m 3:25 / km
ahr:134 max:248

Long hittaut-ride. Maybe some of the controls were not suitable to be taken by bike

Tuesday Jul 3, 2012 #

10 AM

Running warm up/down 25:00 [2] 6.0 km (4:10 / km)
shoes: NB 905(II)

Intervals 45:00 12.0 km (3:45 / km)
shoes: NB 905(II)

Morning session with Mantra sport (Anton Lundin, Fredrik Swahn and co). 4*3km on a trail in stadskogen. Anton kept the pace first half of the first interval, then they dropped to a lower pace. Could keep the pace up for all four, nice! Nice trail to run.

10:07
9:59
10:02
9:55

6 PM

Running warm up/down 7:10 [1] 1.5 km (4:47 / km)
shoes: VJ Bold(II)

Orienteering hills 1:04:00 ** 14.0 km (4:34 / km) +600m 3:46 / km
shoes: VJ Bold(II)

Evening training with the other Uppland-clubs at the "downhill"-slope in björklinge. More like a big gravel-pit. Not so much o-training more of hill-running. Good training with short loops up and down the sides of the pit.

Monday Jul 2, 2012 #

Running 1:16:00 [2] 18.0 km (4:13 / km) +50m 4:10 / km
shoes: Asics DS Trainer

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