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Attackpoint - performance and training tools for orienteering athletes

Training Log: loefaas

In the last 7 days:

activity # timemileskm+m
  Intervals3 1:49:20 16.25(6:44) 26.16(4:11) 194
  Running2 1:36:06 14.87(6:28) 23.93(4:01) 152
  Rollerski2 1:31:39 19.0(4:49) 30.58(3:00) 179
  Total7 4:57:05 50.13(5:56) 80.67(3:41) 525
  [1-5]7 4:55:08
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ThFrSaSuMoTuWe

Monday Aug 29 #

5 PM

Running warm up/down 8:54 1.99 km (4:29 / km) +22m 4:15 / km
ahr:145 max:157 shoes: Energy Boost (IV)

Running race 33:58 10.05 km (3:23 / km) +68m 3:16 / km
ahr:171 max:181 shoes: Boston Boost

Blodomloppet 10k race in sthlm. Bad day at work today, neither body or head wanted to push it today. The weather didn't help either with 10 degrees, heavy rain and strong winds. Group of 4 most of the way, mostly sat in the back of a guy from Örebro who acted kind of pace holder in the headwind.
Left him with about 1k to go, but not so surprising got beaten by Efrem in the last sprint.

Almost the same course as 2yrs ago some 50m longer in the end, but over 1 minute slower today.

Running warm up/down 9:52 1.82 km (5:26 / km) +1m 5:25 / km
ahr:132 max:141 shoes: Energy Boost (IV)

Sunday Aug 28 #

5 PM

Running 43:22 10.08 km (4:18 / km) +61m 4:11 / km
ahr:144 max:158 shoes: Energy Boost (IV)

Saturday Aug 27 #

7 PM

Intervals 34:00 8.36 km (4:04 / km) +31m 3:59 / km
ahr:151 max:170 shoes: Boston Boost

Friday Aug 26 #

7 AM

Rollerski 48:12 15.23 km (3:10 / km) +75m 3:05 / km
ahr:142 max:154 shoes: skigo C2

4 PM

Rollerski 43:27 15.35 km (2:50 / km) +104m 2:44 / km
ahr:139 max:150 shoes: skigo C2

Thursday Aug 25 #

11 AM

Intervals 39:51 9.79 km (4:04 / km) +63m 3:57 / km
ahr:156 max:178 shoes: NB 890

lunchtime 4*4min
6 PM

Intervals hills 35:29 8.0 km (4:26 / km) +100m 4:10 / km
ahr:153 max:176 shoes: NB 890

Back home again. 5 times the hill route. Tough going now.

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Training Targets

Jan 1 – Dec 31 (366d)
Yearly target
Total [1-5]366:00:00
actual:236:13:3964%
projected:355:47:5897%

Jan 1 – Dec 31 (366d)
Running kms
Running
+ Orienteering
+ Trail running
+ Intervals
+ Snow running
+ Steady State
+ Terrain running [1-5]
3000km
actual:1753km58%
projected:2640.3km88%

Mar 6–5, 2017 (365d)
Road to Vasaloppet
Rollerski 3000km
actual:637.4km21%
projected:1307km43%
Skiing 2000km
actual:17.3km0%
projected:35.5km1%

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