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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Running4 2:51:18 25.3(6:46) 40.72(4:12) 244
  Steady State1 44:31 7.46(5:58) 12.0(3:43)
  Other1 35:01
  Orienteering1 32:15 4.87(6:37) 7.84(4:07) 42
  Total6 4:43:05 37.63 60.56 286
  [1-5]6 4:39:54

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

10 AM

Running warm up/down 6:33 intensity: (20 @0) + (31 @1) + (4:59 @2) + (43 @3) 1.21 km (5:24 / km) +21m 4:58 / km
ahr:148 max:166 shoes: X-talon 212

Orienteering tempo 32:15 intensity: (11 @0) + (8 @1) + (14 @2) + (6:03 @3) + (24:21 @4) + (1:18 @5) ** 7.84 km (4:07 / km) +42m 4:00 / km
ahr:172 max:198 shoes: X-talon 212

One-man relay with Linné around the clubhouse. Long time since proper orienteering (25manna) and didn't really know what to expect from my shape. But went pretty well, orienteering was good and managed to plan ahead well enough to not end up in any fence. Speed was ok, was running with thierry on the second loop but he slowly drifted away, went out on the last loop together with oskar but same thing there he also slowly drifted away. Finshed 3rd, seconds before rasmus, 1 min after thierry and 10s after oskar. So quite satisfied just being beaten by probably two of the world's best orienteers right now.

Running warm up/down 9:52 intensity: (6:32 @1) + (3:20 @2) 1.75 km (5:38 / km) +2m 5:36 / km
ahr:142 max:154 shoes: X-talon 212

C • Doktorspromotionen 2

Saturday Mar 8, 2014 #

7 PM

Other intervals 35:01 intensity: (2:01 @0) + (9:07 @1) + (10:37 @2) + (12:32 @3) + (44 @4)
ahr:148 max:172

Busy day but a short session at our SkiErg at home (first time ever). 10*500m with 1 min rest. Much tougher than I expected, not only tough for the arms but legs also actually. Hard to walk down the stairs afterwards..

Friday Mar 7, 2014 #

7 AM

Running 1:01:31 intensity: (15 @0) + (43 @1) + (42:01 @2) + (14:11 @3) + (2:38 @4) + (1:43 @5) 14.84 km (4:09 / km) +86m 4:02 / km
ahr:159 max:203 shoes: Adidas Energy Boost (II)

5 PM

Running 58:49 intensity: (9:27 @1) + (44:50 @2) + (4:32 @3) 14.63 km (4:01 / km) +103m 3:53 / km
ahr:139 max:161 shoes: Adidas Energy Boost (II)

Thursday Mar 6, 2014 #

11 AM

Running 34:33 intensity: (24 @0) + (7 @1) + (30:51 @2) + (3:11 @3) 8.29 km (4:10 / km) +32m 4:05 / km
ahr:152 max:166 shoes: Adidas Energy Boost (II)

Easy lunchrun from work. Really tired body from yesterday.

Wednesday Mar 5, 2014 #

5 PM

Steady State 44:31 intensity: (1:48 @1) + (15:26 @2) + (15:22 @3) + (11:36 @4) + (19 @5) 12.0 km (3:43 / km)
ahr:162 max:183 shoes: NB 890

Treadmill, 40min starting at 4:05 min/km and increasing 1km/h every minute thus ending up in 3:14min/k and 11k.

Tuesday Mar 4, 2014 #

Note
(rest day)

Full day with work in Ludvika.

Monday Mar 3, 2014 #

Note
(rest day)

Too tired to do any useful training.

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