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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 15, 2013:

activity # timemileskm+m
  Running10 6:09:41 52.66(7:01) 84.75(4:22) 678
  Orienteering2 2:20:20 13.19(10:39) 21.22(6:37) 289
  Trail running1 1:25:48 11.65(7:22) 18.74(4:35) 267
  Intervals1 20:05 2.12(9:28) 3.42(5:53) 150
  Total11 10:15:54 79.62(7:44) 128.13(4:48) 1384
  [1-5]11 10:15:07

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TuWeThFrSaSuMo

Monday Apr 15, 2013 #

9 AM

Running 40:22 [2] 9.9 km (4:05 / km) +78m 3:55 / km
ahr:41 max:67 shoes: Saucony Triumph (II)

Early run before going to Mårten for some needles in the foot again. Time to try to remove the last of the pain in the heel.
C • update? 2

Sunday Apr 14, 2013 #

Event: SM Ultralång
 
7 AM

Running 47:35 intensity: (13 @0) + (6:35 @1) + (32:36 @2) + (8:11 @3) 10.68 km (4:27 / km) +158m 4:09 / km
ahr:151 max:164 shoes: Brooks Launch

Pre-breakfeast run on the tough 10k-trail, before coaching at the ultra-champs.

Saturday Apr 13, 2013 #

5 PM

Trail running 1:25:48 intensity: (26:58 @1) + (58:50 @2) 18.74 km (4:35 / km) +267m 4:16 / km
ahr:143 max:156 shoes: Brooks Launch

Going down to Göteborg as coach at the ultralong-champs. Nice evening run on a tough, hilly and technical 18k-trail at Skatås. Good training but some pain in the foot again.

Friday Apr 12, 2013 #

10 AM

Running 40:36 intensity: (4:50 @1) + (17:33 @2) + (18:13 @3) 10.01 km (4:03 / km) +78m 3:54 / km
ahr:154 max:163 shoes: Saucony Triumph (II)

9 PM

Running warm up/down 10:50 intensity: (8:04 @1) + (2:46 @2) 2.01 km (5:24 / km) +42m 4:53 / km
ahr:138 max:159 shoes: VJ Bold(II)

Orienteering race 1:18:59 intensity: (5 @0) + (10:34 @1) + (26:56 @2) + (35:50 @3) + (5:34 @4) 11.69 km (6:45 / km) +154m 6:20 / km
ahr:156 max:175 shoes: VJ Bold(II)

First orienteering competition for the year, and first individual night competition in about 5yrs. Still a lot of snow in the forest but runable. Quite ok first half of the course, but broke the compass around control 7. Ok for the shorter following controls, then completely lost direction on the long leg to eleven, and lost over 5min before I relocated. Ok, the next control before the light went black. The battery had degraded more than expected by not being used for a year.. But pretty satisfied with the first half.

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

Running warm up/down 11:00 intensity: (6:56 @1) + (4:04 @2) 1.94 km (5:40 / km) +26m 5:19 / km
ahr:137 max:149 shoes: VJ Bold(II)

Thursday Apr 11, 2013 #

11 AM

Running 42:19 intensity: (13 @0) + (4:21 @1) + (37:21 @2) + (24 @3) 10.0 km (4:14 / km) +77m 4:04 / km
ahr:150 max:160 shoes: Saucony Triumph (II)

4 PM

Running 52:26 intensity: (6 @0) + (2:34 @1) + (49:46 @2) 12.57 km (4:10 / km) +71m 4:03 / km
ahr:149 max:158 shoes: Saucony Triumph (II)

Wednesday Apr 10, 2013 #

11 AM

Running 42:24 intensity: (10 @0) + (3:44 @1) + (36:31 @2) + (1:59 @3) 9.98 km (4:15 / km) +76m 4:06 / km
ahr:152 max:162 shoes: Saucony Triumph (II)

6 PM

Running warm up/down 6:09 [1] 1.06 km (5:49 / km) +2m 5:46 / km
ahr:130 max:151 shoes: Saucony Triumph (II)

Orienteering 1:01:21 intensity: (6:52 @1) + (50:53 @2) + (2:11 @3) + (1:25 @4) 9.53 km (6:26 / km) +135m 6:01 / km
ahr:149 max:176 shoes: VJ Supra (II)

Tuesday Apr 9, 2013 #

10 AM

Running 43:30 intensity: (3:30 @1) + (40:00 @2) 10.0 km (4:21 / km) +3m 4:21 / km
ahr:141 max:158 shoes: Saucony Triumph (II)

6 PM

Running warm up/down 15:08 [2] 3.07 km (4:56 / km) +37m 4:39 / km
ahr:45 max:75 shoes: Brooks Launch

Intervals hills 20:05 intensity: (10:00 @3) + (10:05 @4) 3.42 km (5:53 / km) +150m 4:49 / km
shoes: Brooks Launch

Running warm up/down 17:22 intensity: (15:52 @1) + (1:30 @2) 3.54 km (4:55 / km) +30m 4:43 / km
ahr:84 max:148 shoes: Brooks Launch

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