Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Running4 2:08:40 16.28(7:54) 26.2(4:55) 139
  Trail running1 1:22:10 8.15(10:05) 13.12(6:16) 137
  Orienteering1 44:03 5.89(7:29) 9.48(4:39) 36
  Intervals1 42:07 5.94(7:05) 9.56(4:24) 21
  Total6 4:57:00 36.27(8:11) 58.37(5:05) 333
  [1-5]6 4:55:09

«»
1:22
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

Note
(rest day)

garden work

Saturday Apr 2, 2016 #

6 PM

Running 27:07 intensity: (15 @0) + (26:52 @1) 4.71 km (5:46 / km) +31m 5:35 / km
ahr:128 max:144 shoes: Brooks Launch

Friday Apr 1, 2016 #

8 PM

Running warm up/down 10:51 intensity: (4 @0) + (6:00 @1) + (3:04 @2) + (43 @3) + (35 @4) + (25 @5) 2.18 km (4:59 / km) +17m 4:48 / km
ahr:145 max:196 shoes: X-talon 212 (III)

Orienteering race 44:03 intensity: (34 @1) + (32 @2) + (3:06 @3) + (36:56 @4) + (2:55 @5) *** 9.48 km (4:39 / km) +36m 4:34 / km
ahr:171 max:188 shoes: X-talon 212 (III)

Svartnatta 2-man relay outside Katrineholm. Ran first leg together with Janne in the team.
Up in the lead already in the beginning, even though it didn't feel that it was going so fast. From 5th I was alone on the road and had a lead by around 30s at 6th. Stupid misstake on 7th where misread to yellow hills. Caught up to the leading group after that again and changed over as 2nd. Janne had a stable run with a misstake on the 2nd last control, finishing 4th.

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

results:
http://eventor.orientering.se/Events/ResultList?ev...

no splits yet.

Running warm up/down 5:45 intensity: (12 @0) + (5:33 @1) 1.05 km (5:28 / km) +2m 5:25 / km
ahr:129 max:143 shoes: X-talon 212 (III)

Thursday Mar 31, 2016 #

6 PM

Running 45:27 intensity: (38 @0) + (38:20 @1) + (5:12 @2) + (1:03 @3) + (14 @4) 9.08 km (5:00 / km) +30m 4:55 / km
ahr:133 max:171 shoes: UltraBoost (II)

Easy day today so joined Elin on her interval session with Algot. Poor little dog got tired after two so very easy on the way home.

Wednesday Mar 30, 2016 #

6 PM

Intervals hills 42:07 intensity: (8 @0) + (7:04 @1) + (18:58 @2) + (6:13 @3) + (7:29 @4) + (2:15 @5) 9.56 km (4:24 / km) +21m 4:21 / km
ahr:155 max:182 shoes: NB 890

Hill route at home. Felt very sleepy from the start but better and better for each interval. Not so good times but not catastrophic.

Tuesday Mar 29, 2016 #

6 PM

Running 39:30 intensity: (5 @0) + (7:41 @1) + (31:21 @2) + (23 @3) 9.19 km (4:18 / km) +59m 4:10 / km
ahr:148 max:161 shoes: UltraBoost (II)

easy around the hood

Monday Mar 28, 2016 #

6 PM

Trail running 1:22:10 intensity: (29 @0) + (31:20 @1) + (41:32 @2) + (8:16 @3) + (33 @4) ** 13.12 km (6:16 / km) +137m 5:57 / km
ahr:146 max:169 shoes: X-talon 212 (III)

B-boys in surahammar. Lot of hills today.

« Earlier | Later »