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Training Log Archive: loefaas

In the 7 days ending Apr 12, 2015:

activity # timemileskm+m
  cycling1 2:14:11 30.24(4:26) 48.67(2:45) 246
  Running6 2:13:46 17.78(7:31) 28.61(4:40) 322
  Orienteering2 2:07:11 13.87(9:10) 22.33(5:42) 244
  Rollerski2 1:59:33 19.2(6:14) 30.9(3:52) 175
  Other1 35:00
  Strength1 20:00
  Total9 9:29:41 81.1 130.51 987
  [1-5]9 9:26:46

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

10 AM

Running warm up/down 15:32 [1] 2.7 km (5:45 / km) +17m 5:35 / km
shoes: X-talon 212 (II)

Orienteering race 41:26 intensity: (30:00 @4) + (11:26 @5) **** 8.17 km (5:04 / km) +92m 4:48 / km
shoes: X-talon 212 (II)

Rånässtafetten, really crappy day for med. Forgot the head at the finish area and the body didn't work with me either. Went out as 4th, about 2min after, lost about 8min and came in as 9th... Disaster.
http://obasen.orientering.se/winsplits/online/sv/d...

Running warm up/down 1:49 [1] 0.27 km (6:44 / km) +5m 6:09 / km
shoes: X-talon 212 (II)

Saturday Apr 11, 2015 #

4 PM

Running 47:02 intensity: (11:51 @1) + (33:41 @2) + (1:30 @3) 10.53 km (4:28 / km) +141m 4:11 / km
ahr:147 max:160 shoes: UltraBoost

Friday Apr 10, 2015 #

8 PM

Running warm up/down 13:16 intensity: (39 @0) + (3:52 @1) + (6:43 @2) + (1:57 @3) + (5 @4) 2.53 km (5:14 / km) +45m 4:49 / km
ahr:145 max:168 shoes: X-talon 212 (II)

Orienteering race 1:25:45 intensity: (13 @0) + (6:32 @1) + (25:17 @2) + (37:44 @3) + (15:59 @4) **** 14.16 km (6:03 / km) +152m 5:45 / km
ahr:159 max:176 shoes: X-talon 212 (II)

First really long course for the year, and in the dark. Quite old and bad map, some mistakes halfway where I completely lost it and overall just slow, a lot to work on still.

http://obasen.orientering.se/winsplits/online/sv/d...
https://www.livelox.com/Viewer/Vallentuna-Ostra-Sv...
10 PM

Running warm up/down 8:47 intensity: (7:13 @1) + (1:34 @2) 1.84 km (4:47 / km) +31m 4:25 / km
ahr:131 max:147 shoes: X-talon 212 (II)

Thursday Apr 9, 2015 #

6 PM

Running 36:51 intensity: (33 @0) + (6:21 @1) + (25:19 @2) + (3:24 @3) + (1:14 @4) 8.46 km (4:21 / km) +55m 4:13 / km
ahr:151 max:171 shoes: UltraBoost

Wednesday Apr 8, 2015 #

7 AM

Rollerski 58:25 intensity: (41:15 @1) + (17:10 @2) 16.11 km (3:38 / km) +74m 3:33 / km
ahr:124 max:156

Another easy on the foot day. Changed the job-commute to rollerskis. Had company of Elin almost all the way there. Strong headwind on the way home made it really slow.
5 PM

Rollerski 1:01:08 intensity: (57:01 @1) + (4:07 @2) 14.79 km (4:08 / km) +101m 4:00 / km
ahr:137 max:150

Tuesday Apr 7, 2015 #

5 PM

Running warm up/down 10:29 intensity: (15 @0) + (3:00 @1) + (7:14 @2) 2.29 km (4:35 / km) +28m 4:19 / km
ahr:144 max:154 shoes: UltraBoost

Other 35:00 intensity: (34:22 @1) + (38 @2)
ahr:130 max:147

Easy day on the gym, some strengths and then the plan was cross-trainer. But the foot didn't really like it so changed to stationary bike after about 15min.

Strength 20:00 [1]

Monday Apr 6, 2015 #

2 PM

cycling 2:14:11 intensity: (1:15 @0) + (2:08:06 @1) + (4:50 @2) 48.67 km (2:45 / km) +246m 2:41 / km
ahr:133 max:149

Taking some easy days for the foot. Easy cycling from the home, plan was to take the old embankment towards Ramnäs, but apparently a lot of snow and ice still there so quite slow in the beginning.

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