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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  Running8 4:14:02 37.09(6:51) 59.68(4:15) 425
  Orienteering3 2:47:18 18.89(8:51) 30.4(5:30) 403
  Strength & plyometrics1 42:39 0.41(1:43:32) 0.66(1:04:20)
  Total8 7:43:59 56.39(8:14) 90.75(5:07) 828
  [1-5]8 7:11:07

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MoTuWeThFrSaSu

Sunday Apr 28, 2013 #

11 AM

Running warm up/down 12:54 intensity: (2:04 @0) + (6:50 @1) + (3:55 @2) + (5 @3) 2.61 km (4:57 / km) +1m 4:56 / km
ahr:135 max:160 shoes: VJ Bold(II)

Orienteering race 1:06:41 intensity: (7:48 @0) + (17 @1) + (1:36 @2) + (50:21 @3) + (6:39 @4) **** 13.07 km (5:06 / km) +97m 4:55 / km
ahr:165 max:175 shoes: VJ Bold(II)

Uppsala möte long-distance. Much better flow in the orienteering today, and good result just 15s behind Janne. No big errors, bad route to first and 4th, and stopped just before the flat on the last long leg when didn't get the contours to match. Running in forest ok, but the splitvision (i.e. running and reading map at the same time) is still not so good.

map with routes:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

splits:
http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down 3:13 intensity: (45 @0) + (2:28 @1) 0.41 km (7:47 / km) +1m 7:42 / km
ahr:113 max:125 shoes: VJ Bold(II)

Saturday Apr 27, 2013 #

Note
(rest day)

Working at our competition the whole day so not up for any training when I got home.

Friday Apr 26, 2013 #

Event: Stigtomtakavlen
 
11 AM

Note

No lunch session today, preparing SI-units etc. for our competition tomorrow so no time.
9 PM

Running 11:42 intensity: (1:41 @0) + (3:52 @1) + (3:17 @2) + (2:52 @3) 2.23 km (5:14 / km) +24m 4:58 / km
ahr:143 max:165 shoes: VJ Bold(II)

Orienteering race 39:36 intensity: (17 @0) + (4:54 @1) + (34:25 @2) ***** 6.55 km (6:02 / km) +15m 5:58 / km
ahr:149 max:159 shoes: VJ Bold(II)

Uppsala möte night in north of lunsen. Pretty bad race, no flow at all in the orienteering. Very difficult so didn't go so fast (and heart rate very low). Skipped the last control since I thought I knew the terrain too god. About 6min after Jan (who also skipped the last control) about 20s after Pontus who won.

Thursday Apr 25, 2013 #

11 AM

Running 39:03 intensity: (7:49 @0) + (2:39 @1) + (24:41 @2) + (3:54 @3) 9.79 km (3:59 / km) +76m 3:50 / km
ahr:155 max:162 shoes: Adidas Energy Boost

5 PM

Running 38:42 intensity: (1:56 @0) + (5:49 @1) + (30:57 @2) 9.02 km (4:17 / km) +62m 4:09 / km
ahr:145 max:155 shoes: Saucony Triumph (II)

Was going to be an easy run to KG, but went out of energy after about 5k, after that it was just survival. Maybe a little to fast in the morning?

Wednesday Apr 24, 2013 #

8 PM

Running warm up/down 11:23 intensity: (2:07 @0) + (2:22 @1) + (5:15 @2) + (1:39 @3) 1.71 km (6:40 / km) +7m 6:32 / km
ahr:139 max:166 shoes: VJ Bold(II)

Orienteering race 1:01:01 intensity: (8:39 @1) + (6:19 @2) + (18:05 @3) + (27:58 @4) **** 10.77 km (5:40 / km) +291m 4:59 / km
ahr:167 max:180 shoes: VJ Bold(II)

10milarepet 2-man night-relay. Hakis ran the first leg, and went out a couple minutes behind the big group. Ok, start but was alone for the most time. Small misstake on the second control, but started to catch people soon after that. Had caught up to a bigger group just before the passing at the arena. To the second last control I took some more forest training instead of running around on road/trails, lost about a minute, but mostly because of bad performence on my route.

A little over 5minute slower compared to Gustav B which is not too bad considered how much night-o I have done.

splits:
http://www.obasen.nu/winsplits/online/sv/default.a...

Tuesday Apr 23, 2013 #

9 AM

Running 1:00:18 intensity: (30 @0) + (8:38 @1) + (12:43 @2) + (24:52 @3) + (13:35 @4) 16.21 km (3:43 / km) +100m 3:37 / km
ahr:161 max:172 shoes: Adidas Energy Boost

Norsk tröskel in the morning. Going for some needles again afterwards so this was today's only training so wanted a little longer harder run. Good feeling today, quite hard in the beginning with strong headwind. After passing Ultuna and continuing towards Sunnersta I encountered a huge lake on the path was just to turnaround and take the way through higher grounds.

Monday Apr 22, 2013 #

11 AM

Running 40:11 intensity: (50 @0) + (2:38 @1) + (33:47 @2) + (2:16 @3) + (40 @4) 9.92 km (4:03 / km) +91m 3:52 / km
ahr:150 max:181 shoes: Adidas Energy Boost

5 PM

Running warm up/down 17:11 intensity: (52 @0) + (4:19 @1) + (12:00 @2) 3.84 km (4:29 / km) +50m 4:12 / km
ahr:143 max:158 shoes: Saucony Triumph (II)

Strength & plyometrics 42:39 intensity: (5:54 @0) + (32:02 @1) + (4:43 @2) 0.66 km (1:04:20 / km)
ahr:125 max:155 shoes: Asics DS Racer

Running warm up/down 19:25 intensity: (19 @0) + (19:06 @1) 3.94 km (4:56 / km) +13m 4:51 / km
ahr:131 max:143 shoes: Saucony Triumph (II)

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