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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Orienteering6 8:19:29 46.32(10:47) 74.54(6:42) 1096
  Chariot-running1 1:04:45 8.24(7:52) 13.26(4:53) 148
  Intervals1 48:58 7.95(6:09) 12.8(3:50)
  Running2 5:30 0.56(9:48) 0.9(6:05) 8
  Total8 10:18:42 63.07(9:49) 101.5(6:06) 1252
  [1-5]8 10:17:29

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

10 AM

Orienteering 2:04:03 intensity: (1:37:46 @1) + (26:17 @2) 17.91 km (6:56 / km) +388m 6:15 / km
ahr:118 max:153 shoes: Icebug DTS-2

Saturday Mar 24, 2018 #

10 AM

Running 2:41 intensity: (7 @0) + (2:34 @1) 0.4 km (6:39 / km) +7m 6:08 / km
ahr:123 max:141

Orienteering 1:12:40 intensity: (20:04 @1) + (38:49 @2) + (13:47 @3) 10.82 km (6:43 / km) +144m 6:18 / km
ahr:148 max:166 shoes: Icebug zeal olx

Morning just north of the 10mila terrain. Probably more flat than 10mila. Tried to run hard, but really tired and not really friend with the mapping here.
3 PM

Orienteering 1:15:01 intensity: (59:00 @1) + (16:01 @2) 10.0 km (7:30 / km) +192m 6:51 / km
ahr:135 max:155 shoes: X-talon 212 (IV)

Training just south of the 20mila area with a new map made in connection with the competition map. Some parts with really extreme terrain, more like climbing

Friday Mar 23, 2018 #

11 AM

Orienteering 1:09:35 intensity: (27:38 @1) + (38:41 @2) + (3:16 @3) 10.1 km (6:53 / km) +170m 6:21 / km
ahr:146 max:166 shoes: Icebug zeal olx

Morning traning closer to sthlm at mörtsjön. Nice terrain quite relevant for 10mila.
6 PM

Running 2:49 intensity: (22 @0) + (2:27 @1) 0.5 km (5:39 / km) +1m 5:35 / km
ahr:112 max:134

Orienteering 1:13:27 intensity: (32:55 @1) + (27:15 @2) + (13:17 @3) 11.88 km (6:11 / km) +80m 5:59 / km
ahr:134 max:165 shoes: Icebug zeal olx

Night o on paradiset. Higher speed with relay start. Went quite good except small mistake at second last control.

Thursday Mar 22, 2018 #

7 PM

Orienteering 1:24:43 intensity: (22:56 @1) + (50:33 @2) + (8:21 @3) + (2:38 @4) + (15 @5) 13.83 km (6:08 / km) +122m 5:52 / km
ahr:149 max:178 shoes: X-talon 212 (IV)

10mila camp south of Stockholm. Quite some snow in the forest. Night o close to the accommodation

Tuesday Mar 20, 2018 #

3 PM

Intervals 48:58 intensity: (24 @0) + (4:44 @1) + (10:58 @2) + (14:09 @3) + (17:27 @4) + (1:16 @5) 12.8 km (3:50 / km)
ahr:161 max:179 shoes: NB Vazee Prism

Some kind of threshold/intervals on the treadmill. 6*(5'@3:45 -1.5'@3:20->3:12)

Really tired from the start but better with time.

Monday Mar 19, 2018 #

2 PM

Chariot-running 1:04:45 intensity: (20 @0) + (35:36 @1) + (28:49 @2) 13.26 km (4:53 / km) +148m 4:38 / km
ahr:142 max:158 shoes: Icebug DTS-2

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