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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Orienteering2 2:04:47 13.97(8:56) 22.49(5:33) 267
  Rollerski2 2:00:32 18.5(6:31) 29.78(4:03) 101
  Running4 1:38:36 13.88(7:06) 22.33(4:25) 155
  Intervals1 35:00 4.97(7:02) 8.0(4:23) 34
  Total7 6:18:55 51.32(7:23) 82.6(4:35) 557
  [1-5]7 6:18:18

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

3 PM

Running 1:06:00 intensity: (10:00 @1) + (21:00 @2) + (15:00 @3) + (20:00 @4) 15.89 km (4:09 / km) +75m 4:03 / km
shoes: UltraBoost

Saturday Apr 18, 2015 #

Note
(rest day)

Natural strength training today, shovelling dirt in the garden and moving cement tiles the whole day.

Friday Apr 17, 2015 #

9 PM

Running warm up/down 11:30 intensity: (4 @0) + (4:27 @1) + (6:32 @2) + (27 @3) 2.33 km (4:57 / km) +49m 4:28 / km
ahr:146 max:162 shoes: X-talon 212 (II)

Orienteering race 1:26:30 intensity: (8 @0) + (14 @1) + (5:40 @2) + (24:19 @3) + (56:09 @4) **** 16.34 km (5:18 / km) +202m 4:59 / km
ahr:168 max:176 shoes: X-talon 212 (II)

Swedish night champs, 14th place which was nice. Best place in night champs ever? Took it mostly as a good long training for 10mila. Joke to call it champs when you have 1min starting interval and almost no gaffling and no route choices on the course.
Caught by Erik pettersson on the way to 5th and together the rest of the course. Mostly good, some misstakes on the two difficult controls in the end.
results:
http://obasen.orientering.se/winsplits/online/sv/d...

The course (no gps on me but with erik p from 5th to finish):
http://www.tulospalvelu.fi/gps/20150417SMNattH21/
11 PM

Running warm up/down 2:46 [1] 0.2 km (13:38 / km)
ahr:119 max:124 shoes: X-talon 212 (II)

Thursday Apr 16, 2015 #

5 PM

Orienteering 38:17 [1] **** 6.14 km (6:14 / km) +65m 5:55 / km
shoes: X-talon 212 (II)

Wednesday Apr 15, 2015 #

Note
(rest day)

Tuesday Apr 14, 2015 #

6 PM

Running 10:01 intensity: (22 @0) + (7:25 @1) + (2:14 @2) 2.18 km (4:35 / km) +31m 4:17 / km
ahr:137 max:157 shoes: NB 890

Intervals 35:00 intensity: (3 @0) + (7:11 @1) + (3:03 @2) + (5:32 @3) + (19:11 @4) 8.0 km (4:23 / km) +34m 4:17 / km
ahr:160 max:176 shoes: NB 890

First real interval session in a while. Beyond expectation today, quite good flow in the running and actually ok times. 3*1lap on the lit track where each lap is divided into two intervals. All long ones below 5min and all short below 3:50 which at least is acceptable.

Foot quite good during intervals, but a little more sore during cool down. The calf on the injured side cramped up in the end, due to work hard today or too little work during the last weeks?

Running 8:19 intensity: (1:58 @1) + (6:21 @2) 1.73 km (4:48 / km)
ahr:147 max:157 shoes: NB 890

Monday Apr 13, 2015 #

7 AM

Rollerski 55:32 intensity: (55:09 @1) + (23 @2) 14.88 km (3:44 / km) +81m 3:38 / km
ahr:132 max:145

5 PM

Rollerski 1:05:00 [1] 14.9 km (4:22 / km) +20m 4:20 / km
ahr:133 max:140

Miserable commute home from work. Awful headwind and broke the handle on one of the poles with 3k to go.

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