Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Running3 2:02:46 18.14(6:46) 29.19(4:12) 200
  Other3 1:56:52 0.36 0.58 95
  SkiErg1 55:57
  cycling1 40:01 2
  Strength1 40:00
  Total8 6:15:36 18.5 29.77 297
  [1-5]8 6:11:41

«»
1:35
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 30, 2015 #

12 PM

SkiErg 55:57 intensity: (21:00 @1) + (21:06 @2) + (9:50 @3) + (4:01 @4)
ahr:160 max:205

Saved the foot today and did first 50 min easy on the Skierg and 5min sprint against the women 5k race from Beijing.
C • Did you win? 3

Saturday Aug 29, 2015 #

7 PM

Running 35:28 intensity: (32 @0) + (4:20 @1) + (12:06 @2) + (5:27 @3) + (12:01 @4) + (1:02 @5) 8.37 km (4:14 / km) +31m 4:10 / km
ahr:159 max:178 shoes: NB 890

One of the standard trainings in Skultuna, 2laps on the lit track in increasing pace.

Friday Aug 28, 2015 #

6 PM

Running 33:53 intensity: (23:18 @1) + (9:23 @2) + (1:12 @3) 7.82 km (4:20 / km) +55m 4:11 / km
ahr:136 max:162 shoes: Adidas Glide Boost

Thursday Aug 27, 2015 #

7 AM

Other 41:01 intensity: (12:40 @1) + (21:52 @2) + (6:29 @3)
ahr:154 max:198

Wednesday Aug 26, 2015 #

7 PM

Running warm up/down 16:44 intensity: (1:12 @0) + (9:24 @1) + (4:43 @2) + (33 @3) + (52 @4) 3.59 km (4:40 / km) +13m 4:35 / km
ahr:137 max:175 shoes: Energy boost (III)

Running race 23:52 intensity: (25 @1) + (10 @2) + (10 @3) + (2:22 @4) + (20:45 @5) 7.07 km (3:22 / km) +95m 3:10 / km
ahr:179 max:185 shoes: Boston Boost

Sikinga-lauf in the small village Untersiggenthal next to Baden. Thought that after 10 days with almost no running and very few faster sessions during the summer it was a good idea to test the legs with a 7.1k competition. 3 laps around the "city centre" with 2 smaller hills. We were three guys that got a gap quite early, one older guy who liked to be in front but had a hard time to keep a constant pace (apparently an old 2.16 marathoner) and an ethiopian. Got tired of the uneven pace after about 2k and push a little harder and lost that guy but the ethiopian followed with out a problem. Stayed like that for a bit with the older guy 10-20m behind and the ethiopian with me, and as soon he got in front he started to wave and wanted me to be first again.. After 2laps he had had enough and stepped up the pace, lost about 20s the last lap on him but managed to keep the older guy behind with a couple of seconds.

Running warm up/down 12:49 intensity: (43 @0) + (6:49 @1) + (5:10 @2) + (7 @3) 2.34 km (5:28 / km) +6m 5:24 / km
ahr:141 max:160 shoes: Energy boost (III)

Tuesday Aug 25, 2015 #

7 AM

cycling 40:01 intensity: (1:28 @0) + (33:31 @1) + (4:33 @2) + (29 @3) +2m
ahr:134 max:164

6 PM

Other intervals 55:51 intensity: (32:20 @1) + (7:00 @2) + (7:15 @3) + (8:44 @4) + (32 @5) +94m
ahr:139 max:177

Intervals on the rowing machine. 6*1k with 1 min rest. Times ~3.35-3.37

Monday Aug 24, 2015 #

6 PM

Other 20:00 intensity: (17:40 @1) + (2:20 @2) 0.58 km (34:40 / km) +1m 34:22 / km
ahr:131 max:150

Strength 40:00 [1]

« Earlier | Later »