Attackpoint - performance and training tools for orienteering athletes

Training Log: loefaas

In the last 7 days:

activity	#	time	miles		km		+m
Running	2	1:20:54	12.6	(6:25)	20.27	(3:59)	76
Steady State	1	41:34	6.84	(6:05)	11.01	(3:47)	42
Intervals	1	26:56	3.11	(8:40)	5.0	(5:23)
Strength & plyometrics	1	7:00
Total	3	2:36:24	22.54		36.28		118
[1-5]	3	2:34:24

1:10

0:00

Tuesday Dec 10 #

4 PM

Running warm up/down 12:09 3.0 km (4:03 / km)
ahr:130 max:155 shoes: NB 890

Intervals 26:56 5.0 km (5:23 / km)
ahr:166 max:184 shoes: NB 890

First indoor training for the year squeezed in between work and christmas dinner with work.

Easy (or really not) start with 200m-400m-600m-800m-1000m-800m-600m-400m-200m. Aim was to keep ~36s per lap for the five first than increase the pace. Kept ok in the beginning but the second 800m was real disaster. Pulled myself together after that and finished of ok.

35s
72s
1:48
2:26
3:06
2:31
1:48
68s
32s

Running warm up/down 5:01 1.2 km (4:11 / km)
ahr:159 max:165 shoes: NB 890

Sunday Dec 8 #

3 PM

Steady State 41:34 11.01 km (3:47 / km) +42m 3:42 / km
ahr:157 max:174 shoes: NB 890

Shorter afternoon training. 5k one direction than a little faster same way back. Snowing, and quite hard to run in some places.

Saturday Dec 7 #

11 AM

Running 1:03:44 [2] 16.07 km (3:58 / km) +76m 3:52 / km
shoes: Adidas Energy Boost (II)

Exploring new routes. Snow, cold and windy. First 6km in tailwind than strong headwind going back, cold. Better feeling now compared to earlier in the week, good.

Strength & plyometrics 7:00 [1]

Elin was doing the rockgympa, joined for some core.

« Earlier