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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 5, 2015:

activity # timemileskm+m
  Orienteering4 3:02:30 19.97(9:08) 32.13(5:41) 265
  Running4 2:02:23 16.28(7:31) 26.19(4:40) 186
  Strength & plyometrics1 30:00
  SkiErg1 29:10
  Total6 6:04:03 36.24 58.33 451
  [1-5]6 5:53:26

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MoTuWeThFrSaSu

Sunday Apr 5, 2015 #

10 AM

Running 13:07 intensity: (1:47 @0) + (5:36 @1) + (2:08 @2) + (3:36 @3) 2.71 km (4:51 / km) +21m 4:40 / km
ahr:138 max:163 shoes: X-talon 212 (II)

Orienteering race 30:16 intensity: (1:10 @0) + (1:08 @1) + (3:24 @2) + (14:32 @3) + (10:01 @4) + (1 @5) **** 5.76 km (5:15 / km) +35m 5:06 / km
ahr:161 max:177 shoes: X-talon 212 (II)

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running 8:36 intensity: (8 @0) + (8:28 @1) 1.58 km (5:28 / km) +2m 5:26 / km
ahr:131 max:139 shoes: X-talon 212 (II)

Saturday Apr 4, 2015 #

10 AM

Running warm up/down 13:12 intensity: (4:25 @0) + (7:53 @1) + (54 @2) 2.71 km (4:53 / km) +25m 4:40 / km
ahr:118 max:154 shoes: X-talon 212 (II)

Orienteering race 35:48 intensity: (13 @0) + (19 @1) + (46 @2) + (17:39 @3) + (16:51 @4) **** 6.64 km (5:23 / km) +68m 5:08 / km
ahr:166 max:175 shoes: X-talon 212 (II)

Middle distance race in Ärla. Fun course and technical terrain. Had a decent race all the way to the second last control where I made a stupid misstake and didn't see when I passed a small trail. Lost about 55s on the control and 1.05 after in the finish..

Foot hurting during the warm-up but ok under the run, but still do not trust it fully, very slow downhill. Increased the pain-killer dose and it seemed to work, and not so bad afterwards either.

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

results:
http://obasen.orientering.se/winsplits/online/sv/d...

Running warm up/down 8:30 intensity: (1:04 @0) + (7:26 @1) 1.36 km (6:15 / km) +13m 5:58 / km
ahr:122 max:135 shoes: X-talon 212 (II)

Thursday Apr 2, 2015 #

8 PM

Running warm up/down 17:19 intensity: (13 @0) + (9:27 @1) + (7:00 @2) + (39 @3) 3.2 km (5:24 / km) +20m 5:15 / km
ahr:140 max:163 shoes: X-talon 212 (II)

Orienteering race 51:10 intensity: (19 @1) + (3:40 @2) + (26:05 @3) + (21:06 @4) **** 9.81 km (5:13 / km) +99m 4:58 / km
ahr:166 max:175 shoes: X-talon 212 (II)

Svartnatta two man night relay together with a guy from Långhundra. First leg for me, stressed start and missed first and second control (stood on the knoll but didn't see the post).. And already 2min behind there, body not feelin super either (light cold) so couldn't really push. With the current shape it is impossible to catch up when it that good guys running together in the front. Really crappy race, finished some 8min behind the fastest..

http://obasen.orientering.se/winsplits/online/sv/d...

Wednesday Apr 1, 2015 #

5 PM

Running 1:01:39 [2] 14.64 km (4:13 / km) +105m 4:04 / km
shoes: UltraBoost

commute home

Tuesday Mar 31, 2015 #

8 PM

Orienteering 1:05:16 intensity: (1:20 @0) + (6:30 @1) + (51:41 @2) + (5:45 @3) 9.93 km (6:35 / km) +63m 6:22 / km
ahr:150 max:163 shoes: X-talon 212 (II)

Time to start get the orienteering routines in again, what better than to start with some night-o. Course on the night-controls at Lindmuren (http://www.dxdeluxe.se/linnekartparmen/show_map.ph... last year's run).
Quite wobbly start but better along the way, not so fast in the beginning more concentrating on the technique, but tried to push it a little more in the end, but still not so much speed in the forest.

Monday Mar 30, 2015 #

7 PM

Strength & plyometrics 30:00 [1]
ahr:110 max:138

SkiErg intervals 29:10 intensity: (17 @0) + (9:19 @1) + (7:02 @2) + (8:32 @3) + (4:00 @4)
ahr:152 max:174

Some alternative training to save the foot. First one lap of Rockgympa (bouncy things not working with foot), followed by 5*1000m on the ski-erg and then half a lap of rockgympa (core+plank).

Avg ~3.48 on the intervals.
C • SkiErg 2

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