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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jun 7, 2015:

activity # timemileskm+m
  Running5 2:49:28 24.42(6:56) 39.29(4:19) 231
  Rollerski2 1:56:09 19.23(6:02) 30.95(3:45) 180
  Orienteering2 1:41:40 10.3(9:52) 16.57(6:08) 156
  Intervals1 40:54 6.22(6:35) 10.0(4:05) 41
  Trail running1 4:29 0.38(11:56) 0.61(7:25) 1
  Total9 7:12:40 60.54(7:09) 97.43(4:26) 609

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MoTuWeThFrSaSu

Sunday Jun 7, 2015 #

10 AM

Trail running warm up/down 4:29 [1] 0.61 km (7:25 / km) +1m 7:21 / km
shoes: X-talon 212 (II)

Orienteering 1:04:25 intensity: (44:25 @3) + (20:00 @4) **** 9.98 km (6:27 / km) +113m 6:06 / km
shoes: X-talon 212 (II)

Another nice training with Västerås this weekend. Long distance course in super nice area close to Skinnskatteberg. Kind of sub-alpine with large heavy marshes and a lot of undergrowth, so heavy to run. Very good flow in the orienteering now so that is nice, even if was not the most technical demanding course.

Map with course (not my route):
http://kartparm.vasterassok.com/show_map.php?user=...
11 AM

Running warm up/down 2:51 [1] 0.63 km (4:32 / km)
shoes: X-talon 212 (II)

Saturday Jun 6, 2015 #

2 PM

Running warm up/down 8:03 [1] 1.62 km (4:58 / km) +9m 4:50 / km
shoes: X-talon 212 (II)

Orienteering 37:15 intensity: (27:15 @3) + (10:00 @4) **** 6.59 km (5:39 / km) +43m 5:28 / km
shoes: X-talon 212 (II)

Rerun of a course they had a local competition on 2 weeks ago. Bad planning so started just after lunch with too much food in the stomach.
Nice flow in the orienteering but quite slow in the beginning. Anyway beat Anders B's time from 2 w ago with about 6 min.

Thursday Jun 4, 2015 #

6 PM

Intervals 40:54 intensity: (4:54 @1) + (10:00 @2) + (10:00 @3) + (14:00 @4) + (2:00 @5) 10.0 km (4:05 / km) +41m 4:00 / km
shoes: NB 890

4*4 min road intervals in windy condition. Finally can get some speed out of the legs. Much better feeling today. Ok pace even though most of it was in heavy head/sidewind.

Wednesday Jun 3, 2015 #

7 AM

Rollerski 1:00:07 [1] 15.55 km (3:52 / km) +77m 3:46 / km

5 PM

Rollerski 56:02 [2] 15.4 km (3:38 / km) +103m 3:31 / km

Tuesday Jun 2, 2015 #

6 PM

Running 34:42 intensity: (14:42 @1) + (10:00 @2) + (4:00 @3) + (4:00 @4) + (2:00 @5) 7.66 km (4:32 / km) +36m 4:25 / km
shoes: NB 890

Monday Jun 1, 2015 #

7 AM

Running 1:03:38 [1] 14.7 km (4:20 / km) +85m 4:12 / km
shoes: Adidas Glide Boost

5 PM

Running 1:00:14 [2] 14.69 km (4:06 / km) +101m 3:58 / km
shoes: Adidas Glide Boost

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