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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Sep 30, 2012:

activity # timemileskm+m
  Running10 9:57:26 80.71(7:24) 129.89(4:36) 692
  Steady State1 1:04:43 9.35(6:55) 15.05(4:18) 26
  Total10 11:02:09 90.06(7:21) 144.94(4:34) 718
  [1-5]10 11:01:48

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MoTuWeThFrSaSu

Sunday Sep 30, 2012 #

7 AM

Running 53:10 intensity: (9:11 @1) + (36:30 @2) + (5:37 @3) + (1:44 @4) + (8 @5) 12.19 km (4:22 / km) +26m 4:19 / km
ahr:148 max:181 shoes: Saucony Triumph (II)

Another early morning run in Hyde park, this time around the perimeter in the sunrise. Lovely morning.

Saturday Sep 29, 2012 #

8 AM

Running 13:52 intensity: (11:05 @1) + (2:25 @2) + (22 @3) 2.67 km (5:12 / km) +12m 5:05 / km
ahr:129 max:168 shoes: Saucony Triumph (II)

Running 29:37 intensity: (2:00 @1) + (17:01 @2) + (9:30 @3) + (1:06 @4) 7.55 km (3:55 / km) +3m 3:55 / km
ahr:155 max:170 shoes: Saucony Triumph (II)

Early morning run, trying the course from the olympic triathlon in Hyde park. Not feeling great and a classic "kistras" today.

Running 9:59 intensity: (3:04 @1) + (6:55 @2) 2.33 km (4:17 / km) +2m 4:16 / km
ahr:142 max:151 shoes: Saucony Triumph (II)

Friday Sep 28, 2012 #

Note
(rest day)

Travel to London and walking around in town all day. Tired in and feet hurting so nah.

Thursday Sep 27, 2012 #

7 AM

Running 43:28 intensity: (7:42 @1) + (35:02 @2) + (44 @3) 10.01 km (4:21 / km) +88m 4:10 / km
ahr:147 max:162 shoes: Saucony Triumph

C • 120 1
3 PM

Running 2:07:38 intensity: (1:41:32 @1) + (25:24 @2) + (42 @3) 20.01 km (6:23 / km) +102m 6:13 / km
ahr:129 max:159 shoes: Asics DS Trainer

Nice run in Lunsen and Sävja, where I help Johan with some orienteering and finding som naturpasset-controls. Hadn't really planned for so long run but nice to get a 30km today as well.

Wednesday Sep 26, 2012 #

8 AM

Running 43:27 intensity: (8 @0) + (8:19 @1) + (29:51 @2) + (2:18 @3) + (1:08 @4) + (1:43 @5) 9.97 km (4:21 / km) +89m 4:10 / km
ahr:149 max:196 shoes: Saucony Triumph (II)

5 PM

Running 1:25:58 intensity: (27:33 @1) + (58:25 @2) 20.05 km (4:17 / km) +83m 4:12 / km
ahr:143 max:152 shoes: Saucony Triumph (II)

Tuesday Sep 25, 2012 #

8 AM

Running warm up/down 17:17 intensity: (8:29 @1) + (7:42 @2) + (1:06 @3) 3.26 km (5:18 / km) +33m 5:02 / km
ahr:143 max:162 shoes: Saucony Fastswitch

Steady State 1:04:43 intensity: (6:55 @1) + (11:39 @2) + (38:52 @3) + (7:17 @4) 15.05 km (4:18 / km) +26m 4:16 / km
ahr:160 max:173 shoes: Saucony Fastswitch

Morning training with a group in Uppsala. 10*5.15-5.30min, on small and somewhat muddy trails. Felt quite good, think the distance and pace from garmin is a little off. Seems like garmin and stadsskogen doesn't go together. Probably more like 3:30pace.

Running warm up/down 8:45 intensity: (2:58 @1) + (5:47 @2) 1.83 km (4:48 / km)
ahr:142 max:148 shoes: Saucony Fastswitch

6 PM

Running 43:21 intensity: (10:09 @1) + (33:12 @2) 10.0 km (4:20 / km) +26m 4:17 / km
ahr:142 max:149 shoes: Saucony Triumph (II)

evening run. dead legs.

Monday Sep 24, 2012 #

7 AM

Running 41:30 intensity: (13 @0) + (5:11 @1) + (35:35 @2) + (31 @3) 10.01 km (4:09 / km) +91m 3:58 / km
ahr:149 max:161 shoes: Saucony Triumph (II)

6 PM

Running 1:19:24 intensity: (4:41 @1) + (1:14:25 @2) + (18 @3) 20.02 km (3:58 / km) +137m 3:50 / km
ahr:151 max:159 shoes: Saucony Triumph (II)

Nice longer run in the evening. Easy rolling in sub-4 pace, nice.

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