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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  Orienteering8 6:02:50 37.44(9:42) 60.25(6:01) 972
  Trail running6 1:48:37 10.81(10:03) 17.4(6:15) 241
  Running5 1:15:02 9.16(8:11) 14.75(5:05) 144
  Terrain running2 59:19 7.82(7:35) 12.58(4:43) 104
  Total10 10:05:48 65.23(9:17) 104.97(5:46) 1461
  [1-5]10 9:20:34

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MoTuWeThFrSaSu

Sunday Sep 4, 2011 #

11 AM

Running warm up/down 13:58 [1] 2.53 km (5:31 / km) +31m 5:12 / km
ahr:124 max:145 shoes: VJ Bold

Orienteering race 50:40 intensity: (7:46 @0) + (14 @1) + (1:30 @2) + (32:00 @3) + (9:10 @4) **** 9.29 km (5:27 / km) +76m 5:14 / km
ahr:166 max:174 shoes: VJ Bold

District champs relay. Mostly Linné teams in the Men's so we divided teams by age. Run with Ross and Uffe. Ross had not the best start, difficult terrain to run in if you not used to it and the map was a little strange in some areas. Uffe hadn't the best race either, so I went out alone about 20min after the leading team (the juniors). Pretty ok race, lost the bearing on some legs but no big mistakes in the ring. Legs still not super, but getting better, hopefully really good for SM next weekend.

maps
part1:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
part2:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running warm up/down 9:40 intensity: (7:13 @1) + (2:27 @2) 1.82 km (5:19 / km) +27m 4:57 / km
ahr:137 max:150 shoes: VJ Bold

Saturday Sep 3, 2011 #

11 AM

Trail running warm up/down 10:01 intensity: (5:41 @1) + (4:20 @2) 2.1 km (4:46 / km) +15m 4:36 / km
ahr:142 max:162 shoes: VJ Supra (II)

Orienteering race 34:42 intensity: (2:24 @0) + (9 @1) + (1:31 @2) + (12:23 @3) + (18:15 @4) ***** 6.13 km (5:40 / km) +43m 5:28 / km
ahr:168 max:178 shoes: VJ Supra (II)

District middle champs. Some mistakes in the beginning, better second half. Very tired in the legs after the last couple of days hard training. Finished 3rd, 2.5min after Tomas.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Trail running warm up/down 11:23 [1] 1.37 km (8:19 / km) +14m 7:55 / km
ahr:123 max:135 shoes: VJ Supra (II)

Friday Sep 2, 2011 #

6 PM

Running 28:36 intensity: (43 @0) + (9:22 @1) + (18:31 @2) 6.36 km (4:30 / km) +66m 4:16 / km
ahr:143 max:158 shoes: NB 750

easy run. completely dead

Thursday Sep 1, 2011 #

10 AM

Running warm up/down 12:27 intensity: (12:01 @1) + (26 @2) 2.32 km (5:23 / km) +12m 5:14 / km
ahr:128 max:152 shoes: Asics DS Trainer

Orienteering 13:45 intensity: (46 @0) + (15 @1) + (46 @2) + (11:52 @3) + (6 @4) 3.75 km (3:40 / km) +1m 3:40 / km
ahr:163 max:170 shoes: NB RX505 (spikeless)

sprint training in mora. One bad route and no speed at all today.

Running warm up/down 4:50 intensity: (12 @0) + (4:38 @1) 0.76 km (6:20 / km) +3m 6:13 / km
ahr:125 max:134 shoes: NB RX505 (spikeless)

2 PM

Trail running warm up/down 5:56 [1] 0.92 km (6:29 / km) +1m 6:27 / km
ahr:122 max:141 shoes: NB RX505 (spikeless)

Orienteering intervals 1:03:27 intensity: (10:10 @0) + (17:12 @1) + (9:58 @2) + (20:08 @3) + (5:59 @4) **** 8.42 km (7:32 / km) +117m 7:03 / km
ahr:144 max:174 shoes: NB RX505 (spikeless)

Nice relay-training south-west of Mora. There loops with chase-start, paced David and William, nice feeling today but very tired.

Wednesday Aug 31, 2011 #

10 AM

Trail running warm up/down 4:19 intensity: (35 @0) + (3:44 @1) 0.67 km (6:25 / km) +3m 6:16 / km
ahr:120 max:136 shoes: VJ Ghostrator (II)

Orienteering warm up/down 19:36 intensity: (1:31 @0) + (6:05 @1) + (12:00 @2) 3.27 km (6:00 / km) +38m 5:40 / km
ahr:143 max:156 shoes: VJ Ghostrator (II)

Orienteering race 23:52 intensity: (4:49 @0) + (14 @1) + (3:11 @2) + (9:01 @3) + (6:37 @4) **** 4.82 km (4:57 / km) +24m 4:50 / km
ahr:164 max:173 shoes: VJ Ghostrator (II)

Middle training on the area just west of the closed area for EOC2012 long and middle. Lovely terrain, fast and quite technical with a lot of contour details. Finally the good feeling in the orienteering and forest running is back, nice. A small mistake on the last control otherwise really good, just some 30s behind David A.

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

splits:
http://www.obasen.nu/winsplits/online/sv/default.a...

Terrain running warm up/down 15:19 intensity: (14:26 @1) + (53 @2) 2.14 km (7:10 / km) +1m 7:09 / km
ahr:133 max:145 shoes: VJ Ghostrator (II)

3 PM

Running warm up/down 4:01 intensity: (22 @0) + (3:39 @1) 0.7 km (5:45 / km) +5m 5:33 / km
ahr:129 max:136 shoes: VJ Ghostrator (II)

Orienteering 46:29 intensity: (15:27 @1) + (31:02 @2) 5.99 km (7:45 / km) +139m 6:57 / km
ahr:146 max:159 shoes: VJ Ghostrator (II)

Tuesday Aug 30, 2011 #

9 AM

Trail running warm up/down 22:14 intensity: (1:13 @0) + (20:28 @1) + (33 @2) 3.28 km (6:47 / km) +65m 6:10 / km
ahr:126 max:144 shoes: NB RX505 (spikeless)

Terrain running 44:00 intensity: (4:53 @0) + (15 @1) + (3:12 @2) + (10:59 @3) + (24:38 @4) + (3 @5) 10.44 km (4:13 / km) +103m 4:01 / km
ahr:168 max:180 shoes: NB RX505 (spikeless)

EOC camp day3.

"Test"-race to see your weak and strong sides. Four laps on a 2.8km loop (or correct a 1.4km loop that we run back and forth). Divided into different sections with SI-timing, uphill on trail, flat trail, steep downhill, steep uphill and flat forest.

Tough but very good training, nice to be back on not so rocky grounds again. Still very tired in the legs but managed to keep a consistent pace during the run. HR lower than it should so there are some seconds more to get out of the body. Don't know if it gave so much answer on strong/weak sides, finished about 40s after Jerker so that's quite ok.

Times on the laps:
11:02
11:05
11:03
10:47

all the splits
http://www.obasen.nu/winsplits/online/sv/default.a...

Trail running warm up/down 14:08 [1] 1.97 km (7:11 / km) +18m 6:52 / km
ahr:128 max:141 shoes: NB RX505 (spikeless)

Monday Aug 29, 2011 #

9 AM

Trail running warm up/down 16:14 intensity: (18 @0) + (15:56 @1) 2.96 km (5:29 / km) +12m 5:23 / km
ahr:124 max:137 shoes: NB RX505 (spikeless)

Orienteering race 11:34 intensity: (1:43 @0) + (14 @1) + (1:10 @2) + (7:55 @3) + (32 @4) *** 2.92 km (3:58 / km) +58m 3:36 / km
ahr:162 max:172 shoes: NB RX505 (spikeless)

EOC2012 camp day 2. Started with a short sprint training outside Falun. Quite easy and mostly running course. Some 40s behind Zolt L.

Trail running 11:18 intensity: (10:00 @1) + (1:18 @2) 1.83 km (6:10 / km) +41m 5:33 / km
ahr:131 max:147 shoes: NB RX505 (spikeless)

Orienteering 36:12 intensity: (1:18 @0) + (5:24 @1) + (27:57 @2) + (1:33 @3) **** 6.31 km (5:44 / km) +232m 4:51 / km
ahr:150 max:162 shoes: VJ Ghostrator (II)

Directly after the sprint we went out on a map relevant for the relay. Mass-start but not super high pace. Quite tough course with a lot of climb and stony ground. Very tired in the end.

Trail running warm up/down 6:19 intensity: (53 @0) + (5:10 @1) + (16 @2) 1.13 km (5:36 / km) +35m 4:51 / km
ahr:136 max:144 shoes: VJ Ghostrator (II)

3 PM

Trail running warm up/down 6:45 intensity: (1:32 @0) + (3:48 @1) + (1:25 @2) 1.18 km (5:44 / km) +37m 4:57 / km
ahr:136 max:147 shoes: VJ Ghostrator (II)

Orienteering 1:02:33 intensity: (4:06 @0) + (11:05 @1) + (18:19 @2) + (29:03 @3) **** 9.35 km (6:41 / km) +244m 5:55 / km
ahr:150 max:169 shoes: VJ Ghostrator (II)

Relay training in the afternoon just beside the closed area for the EOC relay. Three shorter loops with mass-start in groups of 4. Very tired already from the start but managed to follow the others pretty well anyway. Very low HR on this training = exhausted body, especially the quads are completely dead.

Good training today!

Running warm up/down 1:30 [1] 0.26 km (5:45 / km)
ahr:124 max:133 shoes: VJ Ghostrator (II)

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