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Training Log Archive: loefaas

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Running10 6:48:07 56.48(7:14) 90.9(4:29) 825
  Orienteering5 1:49:08 15.51(7:02) 24.97(4:22) 261
  Other1 29:02 3.16(9:12) 5.08(5:43) 2
  Total10 9:06:17 75.15(7:16) 120.94(4:31) 1088
  [1-5]10 8:54:09

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

9 AM

Running warm up/down 12:01 intensity: (1:12 @0) + (9:22 @1) + (1:27 @2) 2.08 km (5:47 / km) +19m 5:32 / km
ahr:131 max:155 shoes: Saucony Triumph (II)

Orienteering race 15:25 intensity: (1:38 @0) + (16 @1) + (1:55 @2) + (7:06 @3) + (4:30 @4) 3.38 km (4:34 / km) +103m 3:57 / km
ahr:165 max:176 shoes: Saucony Triumph (II)

Sprint B-final, same story as yesterday except I lost even more today when it were more forest parts between the houses.

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

Running 1:13:42 intensity: (3:57 @0) + (6:12 @1) + (57:54 @2) + (5:39 @3) 18.01 km (4:06 / km) +172m 3:54 / km
ahr:153 max:163 shoes: Saucony Triumph (II)

Nice longer run after the sprint final. From the Arena up to Skatås and a lap on the 8km gravel road there.

Saturday Apr 20, 2013 #

11 AM

Running 33:39 intensity: (1:46 @0) + (26:01 @1) + (5:52 @2) 6.1 km (5:31 / km) +101m 5:06 / km
ahr:136 max:159 shoes: Saucony Triumph (II)

4 PM

Running warm up/down 25:00 intensity: (22:46 @1) + (2:14 @2) 3.52 km (7:06 / km) +32m 6:47 / km
ahr:129 max:156 shoes: Saucony Triumph (II)

Orienteering race 15:17 intensity: (1:51 @0) + (8 @1) + (16 @2) + (3:08 @3) + (9:54 @4) **** 3.63 km (4:12 / km) +43m 3:58 / km
ahr:170 max:179 shoes: Asics Piranha

Swedish sprint champs qualifier. Quite ok first half but lost it on the longer leg back. But to be fair, I was never really in the game. Consistently slow on all splits (except longer running legs), so it is true that you get good at what you train.

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

Running warm up/down 11:38 intensity: (1:24 @0) + (9:40 @1) + (34 @2) 1.72 km (6:47 / km) +24m 6:20 / km
ahr:124 max:150 shoes: Asics Piranha

Friday Apr 19, 2013 #

11 AM

Running 40:25 intensity: (2:33 @1) + (35:05 @2) + (2:47 @3) 9.98 km (4:03 / km) +89m 3:53 / km
ahr:153 max:163 shoes: Adidas Energy Boost

Thursday Apr 18, 2013 #

Event: SM Natt/Sprint
 
11 AM

Running warm up/down 6:21 intensity: (14 @0) + (4:50 @1) + (43 @2) + (34 @3) 1.34 km (4:43 / km) +16m 4:28 / km
ahr:134 max:161 shoes: Saucony Triumph (II)

Orienteering intervals 32:40 intensity: (3:46 @1) + (5:42 @2) + (22:09 @3) + (1:03 @4) 7.51 km (4:21 / km) +72m 4:09 / km
ahr:159 max:173 shoes: Saucony Triumph (II)

Running warm up/down 4:40 intensity: (2:04 @1) + (2:36 @2) 1.0 km (4:39 / km) +11m 4:24 / km
ahr:141 max:145 shoes: Saucony Triumph (II)

5 PM

Running warm up/down 15:25 intensity: (4 @0) + (2:33 @1) + (7:51 @2) + (1:08 @3) + (2:07 @4) + (1:42 @5) 3.4 km (4:32 / km) +38m 4:18 / km
ahr:153 max:191 shoes: Brooks Launch

Orienteering 30:17 intensity: (2:34 @1) + (14:34 @2) + (13:04 @3) + (5 @4) 6.92 km (4:23 / km) +18m 4:19 / km
ahr:155 max:173 shoes: Brooks Launch

Running warm up/down 14:02 intensity: (1:57 @1) + (12:05 @2) 3.28 km (4:17 / km) +28m 4:06 / km
ahr:146 max:152 shoes: Brooks Launch

Wednesday Apr 17, 2013 #

11 AM

Running warm up/down 16:59 intensity: (2 @0) + (21 @1) + (12:10 @2) + (3:40 @3) + (46 @4) 3.96 km (4:17 / km) +20m 4:11 / km
ahr:154 max:171 shoes: Saucony Triumph (II)

Orienteering 15:29 intensity: (23 @1) + (28 @2) + (12:02 @3) + (2:36 @4) **** 3.52 km (4:24 / km) +25m 4:15 / km
ahr:164 max:170 shoes: Saucony Triumph (II)

Sprint-traing in Rickomberga, run the first stage of this year's tour de linné which I missed before.

Quite ok, but not feeling great. About 1min slower compared to what Thierry had before, so some work to do before the weekend.

Running warm up/down 14:41 intensity: (43 @1) + (10:25 @2) + (3:33 @3) 3.48 km (4:13 / km) +23m 4:05 / km
ahr:154 max:160 shoes: Saucony Triumph (II)

5 PM

Running 1:25:37 intensity: (9:27 @1) + (1:08:37 @2) + (5:15 @3) + (1:30 @4) + (48 @5) 20.12 km (4:15 / km) +172m 4:05 / km
ahr:152 max:194 shoes: Adidas Energy Boost

Nice evening run pacing Sam on her threshold-run. Good day with over 30k, and a much better foot today.

Tuesday Apr 16, 2013 #

11 AM

Note

Foot very sore from yesterday's treatment so skipped the pre-lunch run today.
6 PM

Running 8:47 intensity: (3:55 @1) + (4:52 @2) 1.95 km (4:31 / km) +2m 4:29 / km
ahr:135 max:152 shoes: Adidas Energy Boost

Other intervals 29:02 intensity: (8:00 @1) + (10:38 @2) + (4:40 @3) + (5:44 @4) 5.08 km (5:43 / km) +2m 5:42 / km
ahr:143 max:174

The plan was to go to the clubs sprint-training, but felt when I started from home that the foot was not up for that. So went to the gym for some crosstrainer instead. Realized there that the crosstrainers in that gym were unusable so 10*500m on the rowing machine instead. Tough today.

Running 4:48 intensity: (2:48 @1) + (2:00 @2) 1.06 km (4:31 / km)
ahr:139 max:147

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

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