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

Training Log Archive: loefaas

In the 7 days ending Feb 3, 2013:

activity # timemileskm+m
  Running10 8:08:46 68.19(7:10) 109.75(4:27) 787
  Intervals2 1:24:09 12.42(6:47) 19.98(4:13) 346
  Ice Skating1 1:20:00 19.26(4:09) 31.0(2:35)
  Strength & plyometrics1 42:39 0.15(4:42:28) 0.24(2:55:31)
  Total11 11:35:34 100.02(6:57) 160.97(4:19) 1133
  [1-5]10 10:14:53

«»
2:01
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 3, 2013 #

4 PM

Running 2:01:19 intensity: (40:35 @1) + (1:20:44 @2) 27.65 km (4:23 / km) +294m 4:10 / km
ahr:144 max:157 shoes: Asics DS Trainer

Tough day today. Started with coaching/water suppling Elin on the Värmdöloppet (42km). Walked around between different spots for 2.5h. Supernice day with good course (for coaches), super-sunny and snow with a nice crust so it was possible to just walk everywhere.

Got some time for own training in the afternoon. Long run from Elin parents'. Very slippery and getting dark. Super-heavy legs from yesterday and today, so not so good pace, but nice to get out.

Saturday Feb 2, 2013 #

10 AM

Running 19:07 intensity: (6 @0) + (5:01 @1) + (13:51 @2) + (9 @3) 4.05 km (4:43 / km) +2m 4:42 / km
ahr:145 max:160 shoes: Saucony Triumph (II)

3 PM

Running warm up/down 18:15 intensity: (2:55 @1) + (11:55 @2) + (1:38 @3) + (1:04 @4) + (43 @5) 3.67 km (4:58 / km) +3m 4:57 / km
ahr:152 max:192 shoes: Asics DS Trainer

Running race 8:57 [5] 3.0 km (2:59 / km)
shoes: Asics Hyperspeed

District champs indoor 3k. Didn't expect so much from the race but decided to try to open in a good pace (sub-8.40). Have a good training month now but still lacking a lot of stamina in speeds close to 3min/km and faster. Alone from the start with the big group 5-20m behind from the first lap. Could hold the pace for about 600-800m before I started to drop, 2:55 in first km. The others never caught up but got quite close with 400m to go, but could push the last bit and stay in front and win by 3s..

Running warm up/down 25:00 [1] 3.0 km (8:20 / km) +1m 8:19 / km
shoes: Asics Hyperspeed

Running race 2:04 [5] 0.8 km (2:35 / km)
shoes: Asics Turbo Ghost II

1hour later a speed test, 800m, ended up in the fast heat with guys doing sub-2. Legs felt surprisingly good and could follow the other guys pretty well, the leaders passed 200m in 27.5s and 400m in 57s probably 2-3s behind there. With 100m to go the quads died completely, still satisfied with the race, and didn't finish last.

Friday Feb 1, 2013 #

Ice Skating 1:20:00 [0] 31.0 km (2:35 / km)

Skipped today's recovery jog and took the afternoon off and went with Mandus to Ekoln instead. Can't miss the opportunity with great ice and sunshine.

Thursday Jan 31, 2013 #

10 AM

Running 41:41 intensity: (12 @0) + (1:52 @1) + (38:06 @2) + (1:31 @3) 10.0 km (4:10 / km) +79m 4:01 / km
ahr:152 max:164 shoes: Asics DS Trainer

5 PM

Running warm up/down 13:03 intensity: (11 @1) + (9:34 @2) + (3:10 @3) + (8 @4) 2.22 km (5:53 / km) +1m 5:52 / km
ahr:152 max:173 shoes: Saucony Triumph (II)

Intervals 37:53 intensity: (30 @1) + (8:13 @2) + (15:06 @3) + (14:04 @4) 10.9 km (3:29 / km)
ahr:165 max:177 shoes: Asics Hyperspeed

Nice end to a very good training month (48.5h). Back to the gym and the treadmill. 3*3km today @ 3:20/3:15/3:10, 2min @ 4:30 jog rest. Two first quite easy, had to work a little harder on the last but no problem.

Running warm up/down 5:16 intensity: (1:31 @1) + (3:45 @2) 1.05 km (5:00 / km)
ahr:142 max:148 shoes: Saucony Triumph (II)

Wednesday Jan 30, 2013 #

3 PM

Running 1:30:00 intensity: (7:35 @1) + (1:22:25 @2) 21.18 km (4:15 / km) +131m 4:07 / km
ahr:148 max:157 shoes: Asics DS Trainer

longer run before helping arrange our night-cup. Rain and plus 3-4 degrees during the day made for everything from ok to really awful conditions.

Tuesday Jan 29, 2013 #

11 AM

Running 41:34 intensity: (9 @0) + (1:01 @1) + (39:43 @2) + (41 @3) 10.02 km (4:09 / km) +77m 4:00 / km
ahr:152 max:160 shoes: Asics DS Trainer

5 PM

Running warm up/down 13:42 intensity: (8:19 @1) + (5:23 @2) 2.77 km (4:57 / km) +44m 4:35 / km
ahr:136 max:148 shoes: NB 905(II)

Intervals hills 46:16 intensity: (4 @0) + (13:57 @1) + (12:44 @2) + (10:02 @3) + (9:29 @4) 9.08 km (5:06 / km) +346m 4:17 / km
ahr:153 max:174 shoes: NB 905(II)

Tough hill-session at the castle with Jonatan and Grahl. 5 long, 5 shorter but very steep and 5 very short.

Zombie-mode on the warm-up but got going after the first interval. Good times, long ones faster compared to when we did them a couple of weeks ago even though the very slippery conditions today.
C • spikes? 2

Running warm up/down 10:54 intensity: (6:56 @1) + (3:58 @2) 2.27 km (4:48 / km) +2m 4:47 / km
ahr:141 max:147 shoes: NB 905(II)

Monday Jan 28, 2013 #

11 AM

Running 40:52 intensity: (54 @1) + (38:57 @2) + (1:01 @3) 10.02 km (4:05 / km) +77m 3:56 / km
ahr:152 max:162 shoes: Asics DS Trainer

5 PM

Running warm up/down 17:47 intensity: (10 @0) + (4:04 @1) + (13:33 @2) 4.02 km (4:26 / km) +53m 4:09 / km
ahr:146 max:156 shoes: Saucony Triumph (II)

Strength & plyometrics 42:39 intensity: (18:50 @1) + (13:49 @2) + (7:34 @3) + (2:26 @4) 0.24 km (2:55:31 / km)
ahr:138 max:170 shoes: Asics DS Racer

Running warm up/down 19:15 intensity: (13:56 @1) + (5:19 @2) 4.02 km (4:47 / km) +23m 4:39 / km
ahr:139 max:151 shoes: Saucony Triumph (II)

« Earlier | Later »