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Training Log Archive: loefaas

In the 7 days ending May 3, 2015:

activity	#	time	miles		km		+m
Orienteering	2	2:19:53	14.95	(9:21)	24.06	(5:49)	244
Rollerski	2	1:54:31	19.16	(5:59)	30.83	(3:43)	173
Running	6	1:52:01	15.2	(7:22)	24.47	(4:35)	182
Intervals	1	57:12	9.08	(6:18)	14.61	(3:55)	103
Terrain running	1	45:47	5.98	(7:39)	9.63	(4:45)	15
Total	9	7:49:24	64.38	(7:17)	103.6	(4:32)	717

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Sunday May 3, 2015 #

Note

Linné's 10mila team came out this week, and looks really good. Probably the strongest 10mila team I ever have run in, so it will be fun next weekend. Got the trust for a straight long night leg for the third year in a row. This year it is the real "long night" of 16.5 km.
The team:
1 13 000 m Skymning/natt Csaba Gösswein
2 10 500 m Natt Niklas Aldén
3 16 500 m Rak, natt Henrik Löfås
4 8 500 m Natt Jakob Anderson
5 11 000 m Natt Albin Ridefelt
6 7 500 m Rak, natt Josef Nordlund
7 10 500 m Gryning/dag Jan Troeng
8 12 500 m Dag Rassmus Andersson
9 8 500 m Rak, dag Matt Ogden
10 17 500 m Dag Oskar Sjöberg

History:
2014: Linné 9th (3rd leg)
2013: Linné 16th (4th leg)
2012: Linné 4th (10th leg)
2011: Linné 15th (8th leg)
2010: Linné 5th (8th leg)
2009: Linné 3rd (10th leg)
2008: Stora Tuna 10th (10th leg)
2007: Stora Tuna 17th (8th leg)
2006: Stora Tuna 16th (10th leg)
2005: Stora Tuna 16th (10th leg)
2004: Stora Tuna 31th (10th leg)
2003: Stora Tuna 47th (8th leg)
2002: Stora Tuna 20th (8th leg)
2001: Stora Tuna 2nd team 168th (8th leg)
2000: Stora Tuna 2nd team DSQ (8th leg DNS, team injured on 1st leg)

C • Good luck! 2

10 AM

Running warm up/down 14:17 [2] 3.04 km (4:42 / km) +47m 4:22 / km
shoes: X-talon 212 (II)

Orienteering race 1:19:59 *** 15.32 km (5:13 / km) +194m 4:55 / km
shoes: X-talon 212 (II)

Long competition outside Avesta. Wanted to get a long course in before 10mila. The course was squeezed into a very small area with map change etc. and they also just been out thinning the forest so a lot of trees and sticks on the ground everywhere.
Large mistake to the 5th control where I missed the bearing out from number 4 and lost about 2min on the leg. Otherwise quite ok. Surprisingly my strongest legs where the long tough uphills on soft ground.
Tight race with 5 in just over 1 min, finished 4th 1.03 behing Rost.

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

Saturday May 2, 2015 #

Event: Dolkampen, medel/lång

5 PM

Running 39:49 9.06 km (4:24 / km) +47m 4:17 / km
shoes: UltraBoost

Friday May 1, 2015 #

10 AM

Running warm up/down 7:27 [1] 1.61 km (4:38 / km) +9m 4:31 / km
shoes: X-talon 212 (II)

Terrain running tempo 45:47 9.63 km (4:45 / km) +15m 4:43 / km
shoes: X-talon 212 (II)

Time to get the tempo up in the forest. Full speed run on the terrain course at Lindmuren, last time was last of April 2014 (also about week before 10mila). Not so good flow in the running but a new record by 20 s.

Running warm up/down 3:57 [1] 0.75 km (5:16 / km) +2m 5:11 / km
shoes: X-talon 212 (II)

Thursday Apr 30, 2015 #

5 PM

Running 34:59 7.84 km (4:28 / km) +51m 4:19 / km
shoes: UltraBoost

Wednesday Apr 29, 2015 #

7 AM

Rollerski 56:13 15.51 km (3:37 / km) +79m 3:32 / km

5 PM

Rollerski 58:18 15.32 km (3:48 / km) +94m 3:42 / km

Tuesday Apr 28, 2015 #

6 PM

Running warm up/down 6:14 [1] 1.11 km (5:36 / km) +26m 5:01 / km
shoes: X-talon 212 (II)

Orienteering 59:54 ***** 8.74 km (6:51 / km) +50m 6:40 / km
shoes: X-talon 212 (II)

7 PM

Running warm up/down 5:18 [1] 1.07 km (4:58 / km)
shoes: X-talon 212 (II)

Monday Apr 27, 2015 #

5 PM

Intervals 57:12 14.61 km (3:55 / km) +103m 3:47 / km
shoes: UltraBoost

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