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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Skiing2 2:04:52 19.26(6:29) 30.99(4:02) 396
  Trail running1 1:08:09 8.27(8:15) 13.3(5:07) 104
  Intervals2 1:01:45 8.24(7:30) 13.26(4:39)
  SkiErg1 50:00
  Other1 50:00
  Running2 45:25 5.88(7:44) 9.46(4:48) 43
  Total7 6:40:11 41.64 67.01 543
  [1-5]7 6:35:51

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

6 PM

Trail running 1:08:09 intensity: (10 @0) + (13:01 @1) + (54:53 @2) + (5 @3) 13.3 km (5:07 / km) +104m 4:56 / km
ahr:148 max:159 shoes: X-talon 212 (II)

Nice evening out on Bruksleden after a day supporting Elin at Bergen ski marathon.

Saturday Jan 23, 2016 #

3 PM

Skiing 1:01:55 intensity: (2:03 @0) + (37:25 @1) + (21:44 @2) + (43 @3) 15.51 km (3:59 / km) +278m 3:40 / km
ahr:134 max:160

Friday Jan 22, 2016 #

6 PM

SkiErg 50:00 intensity: (34 @0) + (22:34 @1) + (26:52 @2)
ahr:143 max:153

Easy on the skiErg at home with one episode of breaking bad.

Thursday Jan 21, 2016 #

7 PM

Running warm up/down 13:47 intensity: (4 @0) + (9:44 @1) + (3:14 @2) + (36 @3) + (9 @4) 2.81 km (4:55 / km)
ahr:140 max:169 shoes: UltraBoost (II)

Intervals 40:25 intensity: (49 @0) + (21:50 @1) + (3:06 @2) + (3:03 @3) + (3:36 @4) + (8:01 @5) 7.26 km (5:34 / km)
ahr:147 max:197 shoes: Boston Boost

Indoor intervals with Västerås orienteering again. Today what they called max-intervals. 6*800m with 5 min rest which should be full speed.

Went over expectation with my current status in mind, and foot seems to hold together still. Nice pacing from Öset, who was a few seconds faster on interval 2-5. On the last one I lost contact after 500 m but decided to test if I still managed a sprint last lap and managed to catch up and pass him. Nice end. :-)

2:19
2:21
2:21
2:21
2:21
2:16

Running warm up/down 10:22 [1] 1.87 km (5:32 / km)
ahr:132 max:141 shoes: UltraBoost (II)

Wednesday Jan 20, 2016 #

4 PM

Other 50:00 intensity: (21 @0) + (39:31 @1) + (10:08 @2)
ahr:137 max:156

Recovery day on the cross-trainer.

Tuesday Jan 19, 2016 #

10 AM

Running 10:59 [1] 2.43 km (4:32 / km) +27m 4:17 / km
ahr:101 max:125 shoes: UltraBoost (II)

Intervals 21:20 intensity: (2:47 @1) + (3:57 @2) + (3:39 @3) + (3:50 @4) + (7:07 @5) 6.0 km (3:33 / km)
ahr:157 max:183 shoes: Boston Boost

Lunch-intervals on the treadmill. 4*4min with 1.5min rest.
Quite slow speed but running economy is bad so the aerobic system had to work hard anyway.

Running 10:17 intensity: (38 @1) + (5:08 @2) + (4:31 @3) 2.35 km (4:22 / km) +16m 4:14 / km
ahr:156 max:167 shoes: UltraBoost (II)

Monday Jan 18, 2016 #

6 PM

Skiing 1:02:57 intensity: (19 @0) + (1:01:15 @1) + (1:23 @2) 15.48 km (4:04 / km) +118m 3:55 / km
ahr:134 max:154

Easy evening ski from home. Tracks harder and better conditions today.

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