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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 10, 2016:

activity # timemileskm+m
  Orienteering3 3:01:42 19.91(9:08) 32.04(5:40) 285
  Running8 2:52:50 23.27(7:26) 37.44(4:37) 179
  SkiErg1 34:00
  Total9 6:28:32 43.17 69.48 464
  [1-5]9 6:25:49

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MoTuWeThFrSaSu

Sunday Apr 10, 2016 #

Event: Rånässtafetten
 
9 AM

Running warm up/down 12:55 intensity: (10 @0) + (5:04 @1) + (7:03 @2) + (38 @3) 2.56 km (5:02 / km) +31m 4:45 / km
ahr:142 max:167 shoes: X-talon 212 (III)

Orienteering race 48:17 intensity: (32 @1) + (18 @2) + (3:59 @3) + (42:51 @4) + (37 @5) *** 10.36 km (4:40 / km) +125m 4:24 / km
ahr:171 max:177 shoes: X-talon 212 (III)

Rånässtafetten, first leg. Solid race, took the first control good and from there to the finish it was me and Simon Hodler from Mora alone in the front. I had some few bad controls in the mid-section where Simon took over the iniatitive. Had to work really hard on the last long leg on the road to keep his back. Back in front for the last couple of controls but was outsprinted, about a 1min down to the second group.

Good races by the whole team (Joffe, Hamelius, Lind and Janne) to an easy victory. Nice!

10 AM

Running warm up/down 7:18 intensity: (34 @0) + (6:44 @1) 1.07 km (6:49 / km) +12m 6:27 / km
ahr:118 max:135 shoes: X-talon 212 (III)

Saturday Apr 9, 2016 #

5 PM

Running 31:55 intensity: (14 @0) + (28:46 @1) + (2:55 @2) 5.01 km (6:22 / km) +57m 6:01 / km
ahr:130 max:150 shoes: Brooks Launch

Easy lakeside run on technical trails with elin.

Friday Apr 8, 2016 #

Event: Grymnatta
 
9 PM

Running warm up/down 10:34 intensity: (15 @0) + (6:51 @1) + (2:15 @2) + (1:13 @3) 2.12 km (4:59 / km) +3m 4:57 / km
ahr:140 max:165 shoes: X-talon 212 (III)

Orienteering race 1:16:26 intensity: (22 @0) + (7:00 @1) + (12:58 @2) + (34:36 @3) + (20:55 @4) + (35 @5) **** 13.62 km (5:37 / km) +99m 5:25 / km
ahr:161 max:178 shoes: X-talon 212 (III)

Grymnatta, cruel night-orienteering. No larger misstakes, but small tours in the circle on a lot of controls on the diffuse map. Still quite satisfied with the race, finished 5th, but over 13min behind the world champ.
10 PM

Running warm up/down 5:33 intensity: (2 @0) + (5:31 @1) 0.93 km (5:57 / km)
ahr:131 max:139 shoes: X-talon 212 (III)

Thursday Apr 7, 2016 #

11 AM

Running 40:01 intensity: (5:07 @1) + (34:22 @2) + (32 @3) 9.8 km (4:05 / km) +12m 4:04 / km
ahr:150 max:163 shoes: UltraBoost (II)

Lunch run

Wednesday Apr 6, 2016 #

6 PM

SkiErg intervals 34:00 intensity: (38 @0) + (14:53 @1) + (7:32 @2) + (8:43 @3) + (2:14 @4)
ahr:145 max:173

Tuesday Apr 5, 2016 #

8 PM

Running warm up/down 5:54 intensity: (1 @0) + (4:36 @1) + (51 @2) + (26 @3) 1.18 km (5:01 / km) +1m 5:00 / km
ahr:136 max:160 shoes: X-talon 212 (III)

Orienteering 56:59 intensity: (12 @0) + (9:01 @1) + (29:39 @2) + (17:57 @3) + (10 @4) ***** 8.05 km (7:05 / km) +61m 6:49 / km
ahr:152 max:168 shoes: X-talon 212 (III)

Tortuna night-training with Västerås. Difficult and tough terrain made for good night training. Ok run for the first half but unfocused all the way. Two larger misses near the end. Not a good day in the forest.

Monday Apr 4, 2016 #

6 PM

Running 58:40 intensity: (15 @0) + (6:12 @1) + (20:57 @2) + (19:37 @3) + (11:22 @4) + (17 @5) 14.76 km (3:58 / km) +63m 3:53 / km
ahr:158 max:177 shoes: UltraBoost (II)

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