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

Training Log Archive: loefaas

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  Running4 1:38:29 14.5(6:48) 23.33(4:13) 117
  Orienteering1 1:33:30 9.23(10:08) 14.86(6:18) 225
  Rollerski1 1:29:41 12.85(6:59) 20.68(4:20) 81
  Intervals2 49:52 7.74(6:26) 12.46(4:00) 31
  SkiErg1 30:00
  Strength1 20:00
  Total7 6:21:32 44.32 71.33 454
  [1-5]7 6:14:01

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 26, 2016 #

4 PM

SkiErg intervals 30:00 intensity: (39 @0) + (7:05 @1) + (11:44 @2) + (8:51 @3) + (1:41 @4)
ahr:150 max:173

Short session on the SkiErg today. 5 min warm-up, 20min with 60s-20s intervals and 5 min cool down.

Saturday Jun 25, 2016 #

5 PM

Running warm up/down 10:01 intensity: (15 @0) + (8:37 @1) + (1:09 @2) 2.33 km (4:18 / km)
ahr:138 max:146 shoes: Energy Boost (IV)

Intervals 30:50 intensity: (2:10 @1) + (5:09 @2) + (13:14 @3) + (4:45 @4) + (5:32 @5) 7.73 km (3:59 / km) +31m 3:55 / km
ahr:164 max:179 shoes: Energy Boost (IV)

Intervals in the heat. 4*4min, completely overheated on the last one so pace dropped considerable. Tough just to get home. 29 degrees C, 1 yr since those kind of temps. No problem to get the HR up at least.

Friday Jun 24, 2016 #

12 PM

Rollerski 1:29:41 intensity: (5:41 @0) + (1:18:44 @1) + (2:19 @2) + (2:57 @3) 20.68 km (4:20 / km) +81m 4:15 / km
ahr:140 max:206 shoes: Swenor

Easy with Elin from my parents.

Thursday Jun 23, 2016 #

6 PM

Orienteering 1:33:30 intensity: (18 @0) + (4:36 @1) + (24:23 @2) + (1:03:42 @3) + (31 @4) **** 14.86 km (6:18 / km) +225m 5:51 / km
ahr:159 max:169 shoes: X-talon 212 (III)

Stora Tuna OK's vildmarksloppet. Pure long-distance orienteering in supernice terrain in the middle of nowhere between Borlänge and Gyllbergen. Had planned to do the longest one, which had a bonus of 2km and total of 18k when we got there. Run most of the time together with Viktor Svensk (the youngest of the brothers). Quite comfortable pace all the way just enjoying the surroundings. Foot started to creak and feel a little more unstable after 1h, so cut it short at the arena passage (12 km course, last loop didn't seem as nice either).

map:
https://cdn2.cdnme.se/19823/9-3/2016-06-24_073043_...

Wednesday Jun 22, 2016 #

7 PM

Running 25:19 intensity: (17 @0) + (4:20 @1) + (19:31 @2) + (1:11 @3) 6.09 km (4:09 / km) +39m 4:02 / km
ahr:149 max:162 shoes: Energy Boost (IV)

Strength 20:00 [1]

Tuesday Jun 21, 2016 #

11 AM

Running warm up/down 10:30 intensity: (12 @0) + (1:51 @1) + (8:27 @2) 2.51 km (4:11 / km) +21m 4:01 / km
ahr:145 max:156 shoes: NB 890

Intervals 19:02 intensity: (2:26 @2) + (8:49 @3) + (6:53 @4) + (54 @5) 4.73 km (4:02 / km)
ahr:165 max:181 shoes: NB 890

Time for some form test and see how the foot react on some faster track running. Went to the track on the lunch for an easy startup session with 8*400m.
No spectacular times, but had expected even worse. Some of them in the interval 70-72s. Foot felt very good during the session, hopefully it hold together afterwards also.

Running warm up/down 6:35 intensity: (50 @1) + (4:56 @2) + (49 @3) 1.46 km (4:30 / km)
ahr:153 max:163 shoes: NB 890

Monday Jun 20, 2016 #

7 PM

Running 46:04 intensity: (9 @0) + (5:29 @1) + (36:53 @2) + (3:33 @3) 10.94 km (4:13 / km) +57m 4:06 / km
ahr:151 max:165 shoes: Energy Boost (IV)

« Earlier | Later »