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Training Log Archive: loefaas

In the 7 days ending Oct 11, 2015:

activity # timemileskm+m
  Running4 1:58:28 16.5(7:11) 26.56(4:28) 258
  Rollerski1 1:36:01 17.36(5:32) 27.94(3:26) 165
  Intervals1 43:58 6.04(7:17) 9.72(4:31) 209
  Strength1 40:00
  Orienteering1 31:39 4.04(7:50) 6.5(4:52) 43
  Other1 30:00 0.8(37:34) 1.28(23:21)
  Total7 6:00:06 44.74 72.0 675
  [1-5]7 5:58:00

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MoTuWeThFrSaSu

Sunday Oct 11, 2015 #

8 AM

Running 1:01:16 intensity: (15 @0) + (9:02 @1) + (51:18 @2) + (41 @3) 14.78 km (4:09 / km) +73m 4:03 / km
ahr:149 max:163 shoes: Energy boost (III)

Pre-brekkie run in Skultuna. Long time since I did a so long run on flat hard surface.

Saturday Oct 10, 2015 #

10 AM

Running warm up/down 13:03 intensity: (5 @0) + (7:11 @1) + (4:07 @2) + (1:27 @3) + (13 @4) 2.53 km (5:10 / km) +22m 4:57 / km
ahr:143 max:168 shoes: X-talon 212 (II)

Orienteering race 31:39 intensity: (23 @2) + (19:43 @4) + (11:33 @5) **** 6.5 km (4:52 / km) +43m 4:43 / km
ahr:175 max:184 shoes: X-talon 212 (II)

25manna, 5th leg. Good race, but did not do so much by myself. Together with SNO from the first control and mostly cruised behind we good control on the map.

Team was doing really good until the 23rd leg where Annika managed to run with double maps and run the 24th course instead..

Managed to stopped the clock for some minutes during the course in some way, have no clue how.

12 PM

Running warm up/down 3:53 intensity: (11 @0) + (3:42 @1) 0.61 km (6:19 / km) +2m 6:13 / km
ahr:130 max:143 shoes: X-talon 212 (II)

Thursday Oct 8, 2015 #

5 PM

Rollerski tempo 1:36:01 intensity: (50 @0) + (48:51 @1) + (44:21 @2) + (1:59 @3) 27.94 km (3:26 / km) +165m 3:20 / km
ahr:140 max:163

Wednesday Oct 7, 2015 #

6 PM

Other 30:00 intensity: (26:47 @1) + (3:13 @2) 1.28 km (23:21 / km)
ahr:129 max:147

Strength 40:00 [1]

Tuesday Oct 6, 2015 #

6 PM

Intervals 43:58 intensity: (14 @0) + (17:00 @1) + (11:25 @2) + (7:26 @3) + (6:18 @4) + (1:35 @5) 9.72 km (4:31 / km) +209m 4:05 / km
ahr:151 max:180 shoes: Energy boost (III)

4*4min intervals with 2min rest.
Really tough to get out today as well. But when starting the first interval at least the muscles felt quite fresh and had the best running flow for a very long time today so that was fun! Longer rest today to be able to push a little harder and get some more speed for the weekend.

Monday Oct 5, 2015 #

6 PM

Running 40:16 intensity: (31 @0) + (24:40 @1) + (14:55 @2) + (10 @3) 8.64 km (4:40 / km) +161m 4:16 / km
ahr:139 max:159 shoes: Energy boost (III)

Completely dead and destroyed in the body during the day. But managed to get out to get some air, felt a little better when I got going.

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