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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 18, 2014:

activity # timemileskm+m
  Running5 1:55:03 14.69(7:50) 23.64(4:52) 286
  Terrain running1 1:08:17 7.0(9:45) 11.27(6:03) 41
  Intervals2 46:47 6.17(7:35) 9.93(4:43) 4
  Orienteering1 38:06 4.39(8:41) 7.06(5:24) 132
  Total6 4:28:13 32.25(8:19) 51.9(5:10) 463
  [1-5]6 4:18:24

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MoTuWeThFrSaSu

Sunday May 18, 2014 #

2 PM

Running warm up/down 15:12 intensity: (1:22 @0) + (13:50 @1) 2.7 km (5:38 / km) +30m 5:20 / km
ahr:120 max:133 shoes: Adidas Energy Boost (II)

Intervals 22:39 intensity: (5:51 @1) + (5:23 @2) + (7:33 @3) + (3:52 @4) 5.01 km (4:31 / km) +2m 4:30 / km
ahr:155 max:177 shoes: Adidas Energy Boost (II)

Track intervals, thought was to get some speed in but forgot all the fast shoes at home so had to go with the heavy trainers. Quite satisfied with the outcome at least on the longer ones.
1000m: 2:59
800m: 2:20
600m: 1:40
400m: 64s
200m: 30s

400m: 1:18, 1:18 (joined Elin on her two last ones)

Running warm up/down 6:23 intensity: (5:09 @1) + (1:14 @2) 1.09 km (5:52 / km) +18m 5:25 / km
ahr:138 max:146 shoes: Adidas Energy Boost (II)

Saturday May 17, 2014 #

12 PM

Running warm up/down 14:27 intensity: (1:12 @0) + (4:24 @1) + (6:39 @2) + (2:12 @3) 2.39 km (6:03 / km) +121m 4:50 / km
ahr:142 max:169 shoes: X-talon 212

Orienteering race 38:06 intensity: (16 @0) + (19 @1) + (3:52 @2) + (21:39 @3) + (12:00 @4) 7.06 km (5:24 / km) +132m 4:56 / km
ahr:166 max:173 shoes: X-talon 212

Running warm up/down 11:05 intensity: (10:41 @1) + (24 @2) 1.74 km (6:23 / km) +18m 6:04 / km
ahr:137 max:154 shoes: X-talon 212

Friday May 16, 2014 #

4 PM

Running warm up/down 11:18 intensity: (30 @0) + (3:45 @1) + (7:03 @2) 3.0 km (3:46 / km) +15m 3:40 / km
ahr:146 max:159 shoes: Asics Hyperspeed

Thursday May 15, 2014 #

6 PM

Running 41:56 intensity: (10 @0) + (1:17 @1) + (37:44 @2) + (2:45 @3) 10.01 km (4:11 / km) +76m 4:02 / km
ahr:152 max:167 shoes: Adidas Energy Boost (II)

Tuesday May 13, 2014 #

4 PM

Running warm up/down 7:56 intensity: (18 @0) + (5:42 @1) + (1:56 @2) 1.58 km (5:02 / km) +4m 4:58 / km
ahr:136 max:154 shoes: Adidas Energy Boost (II)

Intervals 24:08 intensity: (2 @0) + (5:44 @1) + (5:46 @2) + (9:02 @3) + (3:34 @4) 4.91 km (4:55 / km) +2m 4:54 / km
ahr:155 max:174 shoes: Adidas adios boost

Running warm up/down 6:46 intensity: (47 @1) + (5:48 @2) + (11 @3) 1.14 km (5:57 / km) +4m 5:51 / km
ahr:149 max:161 shoes: Adidas Energy Boost (II)

Monday May 12, 2014 #

6 PM

Terrain running 1:08:17 intensity: (5:59 @0) + (49:08 @1) + (13:10 @2) 11.27 km (6:03 / km) +41m 5:57 / km
ahr:132 max:158 shoes: X-talon 212

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