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Training Log Archive: loefaas

In the 9 days ending Jul 30, 2016:

activity # timemileskm+m
  Orienteering6 6:19:40 41.67(9:07) 67.06(5:40) 2046
  Trail running3 1:27:14 8.22(10:37) 13.22(6:36) 437
  Running5 1:08:47 6.97(9:52) 11.22(6:08) 215
  Rollerski1 56:55 9.97(5:42) 16.05(3:33) 73
  Total9 9:52:36 66.83(8:52) 107.56(5:31) 2771
  [1-5]9 9:47:18

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Saturday Jul 30, 2016 #

4 AM

Rollerski 56:55 intensity: (17 @0) + (43:33 @1) + (9:59 @2) + (1:44 @3) + (37 @4) + (45 @5) 16.05 km (3:33 / km) +73m 3:28 / km
ahr:141 max:207 shoes: Swenor

Recovery on roller skis.

Friday Jul 29, 2016 #

8 AM

Running 14:20 intensity: (9 @0) + (13:25 @1) + (46 @2) 2.55 km (5:37 / km) +30m 5:18 / km
ahr:130 max:154 shoes: X-talon 212 (IV)

Orienteering race 1:31:12 intensity: (4:33 @1) + (14:59 @2) + (51:58 @3) + (19:42 @4) 14.05 km (6:30 / km) +369m 5:44 / km
ahr:162 max:174 shoes: X-talon 212 (IV)

Last stage Oringen. Went out as 8th, 11min behind. Total catastrophe today, miss-punched on the 2nd control where I didn't check the code when I punched in some wet hole (re-entrant on the map) instead of my marsh. A lot of mistakes on the second half to the course as well so very bad day today.. Came to the finish as 10th, but 3 before me had miss-punched as well so passed by 5. With a "normal" run and all punches correct I should have finished 3-4 something...

livelox:
https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

Thursday Jul 28, 2016 #

10 AM

Trail running warm up/down 15:19 intensity: (7 @0) + (8:13 @1) + (6:11 @2) + (48 @3) 2.66 km (5:46 / km)
ahr:140 max:167 shoes: X-talon 212 (IV)

Orienteering race 1:12:34 intensity: (38 @1) + (4:47 @2) + (16:25 @3) + (50:40 @4) + (4 @5) 14.16 km (5:08 / km) +481m 4:23 / km
ahr:168 max:177 shoes: X-talon 212 (IV)

4th stage of Oringen. Good first half today but a lot of small misstakes in the tricky part in the middle of the course. Not so good in the last downhill slope either. Quite good physically at least today.

livelox:
https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

splits:
http://obasen.orientering.se/winsplits/online/sv/d...
12 PM

Running warm up/down 8:06 intensity: (6 @0) + (6:32 @1) + (1:28 @2) 1.16 km (6:59 / km) +29m 6:12 / km
ahr:131 max:155 shoes: X-talon 212 (IV)

Wednesday Jul 27, 2016 #

11 AM

Trail running 55:34 intensity: (1:56 @0) + (40:11 @1) + (10:57 @2) + (44 @3) + (35 @4) + (1:11 @5) 8.3 km (6:42 / km) +341m 5:33 / km
ahr:135 max:200 shoes: Energy Boost (IV)

Recovery day up on Fulufjället. Super-nice scenery with Städjan in the horizon and Sweden's highest waterfall.

Tuesday Jul 26, 2016 #

9 AM

Trail running warm up/down 16:21 intensity: (31 @0) + (10:06 @1) + (5:44 @2) 2.27 km (7:13 / km) +96m 5:57 / km
ahr:137 max:157 shoes: X-talon 212 (IV)

Orienteering race 27:21 intensity: (7:07 @1) + (3:25 @2) + (2:52 @3) + (8:50 @4) + (5:07 @5) 5.26 km (5:12 / km) +178m 4:27 / km
ahr:159 max:219 shoes: X-talon 212 (IV)

3rd stage, middle distance. Best feeling so far and had a good start. Lost it completely on one control where I basically lost the stage win.

livelox:
https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

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

Running warm up/down 15:16 intensity: (1:35 @0) + (12:44 @1) + (57 @2) 2.42 km (6:19 / km) +15m 6:08 / km
ahr:127 max:150 shoes: X-talon 212 (IV)

Monday Jul 25, 2016 #

8 AM

Running warm up/down 14:11 intensity: (5:23 @1) + (8:17 @2) + (31 @3) 2.05 km (6:55 / km) +67m 5:57 / km
ahr:146 max:160 shoes: X-talon 212 (IV)

Orienteering race 1:21:14 intensity: (5:11 @1) + (3:43 @2) + (28:24 @3) + (42:38 @4) + (1:18 @5) 13.86 km (5:52 / km) +553m 4:53 / km
ahr:168 max:203 shoes: X-talon 212 (IV)

2nd stage. Had maximal bad luck with the starting order this year. Almost last start yesterday when it was no big advantage going late and almost first today when it turned out to be a big disadvantage with an early start. On top of that got about 7-8hrs less recovery compared to the other starting groups which had later start compared to yesterday.

Felt much better physically from the start today and could push harder. Good first half of the course but then I started to get tired and very stupid mistake in the end (where I knew it was important to take it slow with full control)..

livelox:
https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

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

Sunday Jul 24, 2016 #

12 PM

Running warm up/down 16:54 intensity: (12 @0) + (6:46 @1) + (6:32 @2) + (1:35 @3) + (35 @4) + (1:14 @5) 3.04 km (5:34 / km) +74m 4:57 / km
ahr:150 max:196 shoes: X-talon 212 (IV)

Orienteering race 1:09:33 intensity: (26 @1) + (15 @2) + (9 @3) + (36:15 @4) + (32:28 @5) 13.96 km (4:59 / km) +259m 4:34 / km
ahr:176 max:183 shoes: X-talon 212 (IV)

First stage of Oringen up on the fjäll. Ok technical race without any larger misstakes. Body still not fully recovered from the light cold the last couple of days. Very high HR which seems correct so probably a combination of not fully recovered and very warm weather so felt very tough today.
5th, about 2 min after Johan A. Perfect start of the week, I just hope I manage to get out of bed tomorrow as well.

livelox:
https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

results:
http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Jul 23, 2016 #

Event: O-Ringen 2016
 
5 PM

Orienteering 37:46 intensity: (25 @0) + (12:41 @1) + (19:09 @2) + (5:08 @3) + (23 @4) 5.77 km (6:33 / km) +206m 5:33 / km
ahr:148 max:173 shoes: X-talon 212 (III)

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