Training Log Archive: loefaasIn the 7 days ending Jul 3, 2016:
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Sunday Jul 3, 2016 #
4 PM
Rollerski 1:12:26 16.49 km (4:24 / km) +73m 4:18 / km
ahr:113 max:131 shoes: Swenor
Recovery tour with Elin, started in sun and ended in sun but totally soaked during 20 min in the middle.
Saturday Jul 2, 2016 #
12 PM
Orienteering 2:27:24 26.35 km (5:36 / km) +259m 5:20 / km
ahr:169 max:178 shoes: X-talon 212 (IV)
Swedish champs ultralong. Nice terrain outside Eskilstuna but too bad not a prioritized competition among many so only around 40 people in the starting field.
Not the best route to the first control and ended up quite far down in the small pack. Found a nice group that more or less kept together rest of the course. Lost them on the forked controls before the last passing at the arena, but managed to finish ok and ended up on a nice 8th place. Fun to be back racing in the swedish champs!
map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
results:
http://obasen.orientering.se/winsplits/online/sv/d...
Not the best route to the first control and ended up quite far down in the small pack. Found a nice group that more or less kept together rest of the course. Lost them on the forked controls before the last passing at the arena, but managed to finish ok and ended up on a nice 8th place. Fun to be back racing in the swedish champs!
map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
results:
http://obasen.orientering.se/winsplits/online/sv/d...
Thursday Jun 30, 2016 #
5 PM
Running 34:09 7.51 km (4:33 / km) +90m 4:17 / km
ahr:145 max:174
Easy session today, some fartlek on biskopsnäset. Happend to sign up to the Swedish ultralong champs this Saturday so have to save some energy. Last time I run the ultralong was in 2011 which ended with a silver medal, not as high hopes this year.
Trained for about 1hr in competition speed, 1.5hr in comfortable pace. The ultra has a stipulated winning of 2.5h so the last hour will be interesting to manage.
Trained for about 1hr in competition speed, 1.5hr in comfortable pace. The ultra has a stipulated winning of 2.5h so the last hour will be interesting to manage.
Wednesday Jun 29, 2016 #
11 AM
Running 20:26 4.69 km (4:22 / km) +43m 4:10 / km
ahr:142 max:153
Strength 20:00 [3]
Lunch session in the gym,
Tuesday Jun 28, 2016 #
6 PM
Intervals 1:06:45 14.4 km (4:38 / km) +83m 4:30 / km
ahr:156 max:202 shoes: Brooks Launch
Terrain-intervals on Bruksleden. 10'-5'-5'-3'-3'-2'-2'. As much running technique training as aerobic training. Good feeling and nice session.
Monday Jun 27, 2016 #
7 AM
Rollerski 58:00 14.97 km (3:52 / km) +69m 3:47 / km
ahr:135 max:151 shoes: Swenor
Job commute
5 PM
Rollerski 57:47 14.99 km (3:51 / km) +99m 3:44 / km
ahr:132 max:145 shoes: Swenor