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Training Log: loefaas

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:10:07 25.11(9:58) 40.41(6:11) 764
  Chariot-running1 36:06 4.65(7:46) 7.48(4:50) 58
  Steady State1 34:57 5.54(6:19) 8.91(3:55) 32
  Running3 29:55 3.51(8:31) 5.65(5:18) 37
  Total6 5:51:05 38.81(9:03) 62.45(5:37) 890
  [1-5]6 5:49:35
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TuWeThFrSaSuMo

Saturday Mar 25 #

12 PM

Running 11:51 intensity: (20 @0) + (9:47 @1) + (1:25 @2) + (19 @3) 2.27 km (5:14 / km) +31m 4:54 / km
ahr:131 max:164

Orienteering race 37:32 intensity: (6 @0) + (31 @1) + (2:10 @2) + (27:27 @3) + (6:57 @4) + (21 @5) **** 5.99 km (6:16 / km) +125m 5:41 / km
ahr:164 max:182 shoes: X-talon 212 (IV)

Middle distance competition souteast of Göteborg. Went quite ok when the diesel engine finally started. Not so much speed left in the legs from two tough days but no larger mistakes. 5min after the elite (Lucas B) which can be considered ok for now. Camp has been better than expected, now it is 5w to tune in everything before 10mila.

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

livelox;
https://www.livelox.com/Viewer/Rigor-Uven-dubbeln-...

Friday Mar 24 #

10 AM

Orienteering 1:06:15 intensity: (13 @0) + (25:09 @1) + (37:19 @2) + (3:34 @3) **** 9.9 km (6:42 / km) +238m 5:59 / km
ahr:146 max:164 shoes: X-talon 212 (IV)

Long-distance training in the area next to the 10mila area. Really tired today, so took it very easy and cut the course short.
7 PM

Running 4:14 [1] 0.69 km (6:06 / km) +6m 5:52 / km
ahr:128 max:135

Orienteering 1:05:34 intensity: (4 @0) + (7:18 @1) + (37:15 @2) + (20:57 @3) **** 9.82 km (6:40 / km) +144m 6:13 / km
ahr:154 max:165 shoes: X-talon 212 (IV)

Another night mass start training. Went quite good the first half followed by two larger mistakes. Looking from the hr legs quite wasted, average hr about 10 beats lower compared to yesterday.

Running 3:42 [1] 0.64 km (5:46 / km)
ahr:129 max:135

Thursday Mar 23 #

6 PM

Running warm up/down 10:08 intensity: (37 @0) + (9:19 @1) + (12 @2) 2.05 km (4:57 / km)
ahr:126 max:151 shoes: X-talon 212 (IV)

Orienteering 1:20:46 intensity: (39 @1) + (1:37 @2) + (29:27 @3) + (45:04 @4) + (3:59 @5) 14.7 km (5:30 / km) +258m 5:03 / km
ahr:169 max:182 shoes: X-talon 212 (IV)

Time to kick-start the orienteering season with 10mila camp in Göteborg. Started with their night-cup, chase-start but since we hadn't run before we went in the wave-start 6min behind.
Nice course and felt quite good. Read on the wrong side of the map from the start so a little behind, but caught up to Albin on the longer leg to 6th control. Stayed with him on the long leg to 7th, but had different forkings there so was alone for some controls. Caught by Mats and Joffe and run with them in the end.

results:
https://eventor.orientering.se/Events/ResultList?e...

Wednesday Mar 22 #

5 PM

Chariot-running 36:06 intensity: (16:19 @1) + (19:03 @2) + (15 @3) + (9 @4) + (20 @5) 7.48 km (4:50 / km) +58m 4:39 / km
ahr:143 max:180 shoes: Energy Boost (IV)

Tuesday Mar 21 #

6 PM

Steady State 34:57 intensity: (10 @0) + (4:53 @1) + (7:13 @2) + (7:35 @3) + (11:04 @4) + (4:02 @5) 8.91 km (3:55 / km) +32m 3:51 / km
ahr:161 max:179 shoes: NB 680

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