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Training Log Archive: loefaas

In the 7 days ending Oct 4, 2015:

activity # timemileskm+m
  Intervals4 3:11:54 28.02(6:51) 45.1(4:15) 791
  Rollerski1 2:34:10 24.86(6:12) 40.01(3:51) 454
  Other3 1:40:02 2.23(44:49) 3.59(27:51)
  Trail running1 1:33:00 8.85(10:30) 14.24(6:32) 940
  Orienteering1 36:40 3.44(10:39) 5.54(6:37) 221
  Strength1 20:00
  Running1 1:59 0.23(8:33) 0.37(5:19)
  Total9 9:57:45 67.64 108.86 2406
  [1-5]9 9:54:00

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MoTuWeThFrSaSu

Sunday Oct 4, 2015 #

10 AM

Rollerski 2:34:10 intensity: (58 @0) + (2:24:27 @1) + (6:59 @2) + (1:46 @3) 40.01 km (3:51 / km) +454m 3:39 / km
ahr:131 max:163

Recovery day from running today so long one on rollerski instead. Same route in the beginning as a couple of weeks ago but went to Bremgarten in the end today instead. Had some dead ends in last part but otherwise a very nice route.

Saturday Oct 3, 2015 #

Event: 8. Nationaler OL Langdistanz / 9. Nationaler OL Mitteldistanz
 
11 AM

Trail running warm up/down 14:27 intensity: (12 @0) + (7:13 @1) + (7:02 @2) 2.03 km (7:07 / km) +221m 4:37 / km
ahr:142 max:155 shoes: X-talon 212 (II)

Orienteering race 36:40 intensity: (12:19 @1) + (20:43 @2) + (3:38 @3) 5.54 km (6:37 / km) +221m 5:31 / km
ahr:147 max:161 shoes: X-talon 212 (II)

Nice day up in Arosa at the world cup final. First an "open long" course on the area from yesterday's long distance. In Switzerland open long means not so long and not so hard orienteering, 4.7km today mainly in the forest area the world cup runners passed in the end. Still had some problems in the beginning with the forest and mapping, but got into it halfways, victory by 6min in the tough competition.

But the good thing with the short course was it meant more time to explore the mountains. Went up the valley behind arosa to Äplisee, and back on the ridge. Super nice day and super views (as always here). Very steep the last part back into the village.

Back well in time to watch the good parts of the world cup final with a monster win for SuperCat.

Running 1:59 [1] 0.37 km (5:19 / km)
ahr:125 max:136 shoes: X-talon 212 (II)

Trail running 1:18:33 intensity: (12 @0) + (32:26 @1) + (38:15 @2) + (7:31 @3) + (9 @4) 12.21 km (6:26 / km) +719m 4:58 / km
ahr:144 max:168 shoes: Energy boost (III)



Friday Oct 2, 2015 #

5 PM

Intervals 57:26 intensity: (17 @0) + (13:54 @1) + (20:19 @2) + (11:27 @3) + (10:51 @4) + (38 @5) 13.19 km (4:21 / km) +309m 3:54 / km
ahr:153 max:180 shoes: Energy boost (III)

8*3min. Tough to get going today.

Thursday Oct 1, 2015 #

7 AM

Other intervals 30:01 intensity: (24 @0) + (11:56 @1) + (8:37 @2) + (6:32 @3) + (2:32 @4) 2.93 km (10:14 / km)
ahr:148 max:173

morning 4*4min on the xtrainer.
6 PM

Intervals 41:32 intensity: (18 @0) + (11:50 @1) + (13:30 @2) + (8:11 @3) + (7:37 @4) + (6 @5) 9.77 km (4:15 / km) +198m 3:52 / km
ahr:152 max:177 shoes: Energy boost (III)

4*4min with 1.5min rest, opposite loop compared to yesterday.

Wednesday Sep 30, 2015 #

7 AM

Other intervals 30:00 intensity: (13:14 @1) + (5:08 @2) + (7:33 @3) + (4:05 @4) 0.0 km
ahr:144 max:175

morning 4*4min on the rowing thing.
6 PM

Intervals 41:21 intensity: (19 @0) + (11:23 @1) + (14:27 @2) + (9:25 @3) + (5:43 @4) + (4 @5) 9.55 km (4:20 / km) +185m 3:57 / km
ahr:152 max:177 shoes: Energy boost (III)

4*4min with 1min rest

Tuesday Sep 29, 2015 #

6 PM

Intervals 51:35 intensity: (17 @0) + (15:01 @1) + (14:25 @2) + (13:45 @3) + (7:13 @4) + (54 @5) 12.59 km (4:06 / km) +99m 3:57 / km
ahr:152 max:179 shoes: Energy boost (III)

6x4min with 1.5min rest.

Monday Sep 28, 2015 #

5 PM

Other 40:01 intensity: (48 @0) + (39:13 @1) 0.66 km (1:00:49 / km)
ahr:129 max:144

easy recovery on the cross-trainer.

Strength 20:00 [1]

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