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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 15, 2016:

activity # timemileskm+m
  Orienteering2 2:11:40 15.9(8:17) 25.6(5:09) 535
  Rollerski2 1:42:14 18.84(5:26) 30.32(3:22) 185
  Running3 48:07 5.02(9:35) 8.08(5:57) 73
  Intervals1 35:36 4.9(7:16) 7.89(4:31) 50
  Trail running1 4:00 0.33(12:05) 0.53(7:30) 11
  Total7 5:21:37 45.0(7:09) 72.42(4:26) 854
  [1-5]7 5:14:33

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MoTuWeThFrSaSu

Sunday May 15, 2016 #

Note

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
12 AM

Running warm up/down 18:08 intensity: (6:13 @0) + (10:42 @1) + (1:13 @2) 1.61 km (11:17 / km) +33m 10:14 / km
ahr:110 max:152 shoes: X-talon 212 (III)

Orienteering race 1:39:10 intensity: (1:19 @1) + (11:17 @2) + (51:01 @3) + (35:11 @4) + (22 @5) **** 19.99 km (4:58 / km) +498m 4:25 / km
ahr:165 max:178 shoes: X-talon 212 (III)

Long night on 10mila (4th leg). Became a long and lonely night for me when the team had some troubles in the beginning.
Went out to make a good race and enjoy the atmosphere. Probably one of my best night races, but the type of course and terrain suited me very well. Tried to use roads and easy attackpoints as I were alone for about 95% of the time. Kept an even pace compared to the teams in the front so that was nice! About 5th time (if you count the trains in the front as one runner).

Result was dsq for the team so now it is just to put full focus on Jukola instead!

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

splits:
http://obasen.orientering.se/winsplits/online/sv/d...
2 AM

Trail running warm up/down 4:00 [1] 0.53 km (7:30 / km) +11m 6:48 / km
ahr:91 max:124

Saturday May 14, 2016 #

Event: Tiomila 2016
 
10 AM

Running 17:47 intensity: (5 @0) + (1:58 @1) + (9:31 @2) + (6:13 @3) 4.12 km (4:19 / km) +15m 4:15 / km
ahr:154 max:166 shoes: UltraBoost (II)

Thursday May 12, 2016 #

6 PM

Orienteering 32:30 intensity: (10:47 @1) + (17:58 @2) + (3:43 @3) + (1 @4) + (1 @5) 5.6 km (5:48 / km) +37m 5:37 / km
shoes: X-talon 212 (III)

Wednesday May 11, 2016 #

7 AM

Rollerski 50:19 intensity: (20 @0) + (46:06 @1) + (3:53 @2) 15.13 km (3:20 / km) +75m 3:15 / km
ahr:136 max:153 shoes: skigo C2

4 PM

Rollerski 51:55 intensity: (51:35 @1) + (20 @2) 15.19 km (3:25 / km) +110m 3:18 / km
ahr:134 max:147 shoes: skigo C2

Tuesday May 10, 2016 #

6 PM

Running warm up/down 12:12 intensity: (26 @0) + (9:18 @1) + (2:28 @2) 2.35 km (5:11 / km) +25m 4:56 / km
ahr:132 max:153 shoes: NB 890

Intervals 35:36 intensity: (9:48 @1) + (6:17 @2) + (3:07 @3) + (11:39 @4) + (4:45 @5) 7.89 km (4:31 / km) +50m 4:23 / km
ahr:157 max:180 shoes: NB 890

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