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Training Log Archive: loefaas

In the 7 days ending Sep 16, 2012:

activity	#	time	miles		km		+m
Running	4	3:11:19	25.65	(7:28)	41.28	(4:38)	471
Orienteering	2	2:25:05	12.13	(11:58)	19.52	(7:26)	265
Trail running	1	29:52	2.99	(9:59)	4.82	(6:12)	137
Total	5	6:06:16	40.77	(8:59)	65.61	(5:35)	873

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Sunday Sep 16, 2012 #

8 AM

Running 1:42:29 25.73 km (3:59 / km) +274m 3:47 / km
shoes: Saucony Triumph (II)

A really nice enjoyment run in the crisp sunny early morning. Some super nice undulating forest roads from our accommodation at the Troeng-family to the competition centre. Nothing wrong with the physical shape, felt easy and the km just rolled on. Tried to push the pace a little between 20-25km, but a strong headwind and uphill the first three km killed the average.

Saturday Sep 15, 2012 #

10 AM

Running 18:14 [2] 2.73 km (6:40 / km) +28m 6:21 / km
shoes: VJ Bold(II)

Orienteering race 1:12:39 **** 11.05 km (6:34 / km) +199m 6:02 / km
shoes: VJ Bold(II)

SM-long quali. Not a perfect race and not so bad. Thought I had quite a good start with just some small mistakes at 4 and 5, but was caught halfways (7th) with 6min by Kerchbaumer, so realized that my speed wasn't that good today. Second half was in a more rocky and green part and here I had even greater problem to run, lost contact with the two that had caught me and a big mistake on one control made the A-final a no go. Would have been in the A-final if I had followed the other guys to the finish, but in the last part of the course I was just running and thinking I was glad that I didn't have to run tomorrow.

Conclusion, it is necessary to train in the forest and especially rough forest if you're going to compete in it. Can't be too disappointed with my run since I didn't prepare and didn't really have the motivation to try due to the problem with my feet and lack of forest running..

Running 8:25 [1] 1.1 km (7:41 / km) +20m 7:02 / km
shoes: VJ Bold(II)

Thursday Sep 13, 2012 #

6 PM

Orienteering 1:12:26 **** 8.47 km (8:33 / km) +66m 8:14 / km
ahr:138 max:163 shoes: VJ Bold

easy training, picking up controls from yesterday's linné training. A map south of Järlåsa I seldom run on. Some really nice areas but a lot real crap between them. And the map is some 15 year old and the quality is maybe not top notch..

Wednesday Sep 12, 2012 #

Note
(rest day)

Tuesday Sep 11, 2012 #

5 PM

Running warm up/down 12:32 2.33 km (5:23 / km) +24m 5:07 / km
ahr:137 max:159 shoes: Saucony Peregrine

Trail running hills 29:52 4.82 km (6:12 / km) +137m 5:26 / km
ahr:153 max:171 shoes: Saucony Peregrine

Another easy day, feeling better today. Paced Elin one lap on the backbana to a new impressive PB of 29.52

Running warm up/down 18:41 2.89 km (6:28 / km) +68m 5:47 / km
ahr:128 max:169 shoes: Saucony Peregrine

Monday Sep 10, 2012 #

6 PM

Running 30:58 6.5 km (4:46 / km) +57m 4:34 / km
ahr:134 max:155 shoes: Saucony Triumph (II)

easy jog, completely dead today. Feet really bad also, stiff and couldn't move properly.. Bad day.

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