Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Rollerski1 2:57:54 29.3(6:04) 47.15(3:46) 233
  Running4 2:33:24 20.83(7:22) 33.53(4:35) 243
  Total5 5:31:18 50.13(6:37) 80.68(4:06) 476
  [1-5]5 5:30:54

«»
2:57
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Rollerski 2:57:54 intensity: (3 @0) + (2:04:21 @1) + (53:30 @2) 47.15 km (3:46 / km) +233m 3:41 / km
ahr:141 max:158 shoes: skigo C2

Saturday Oct 22, 2016 #

1 PM

Running warm up/down 23:42 intensity: (12:44 @1) + (9:25 @2) + (50 @3) + (2 @4) + (41 @5) 4.66 km (5:05 / km) +23m 4:58 / km
ahr:123 max:191 shoes: Energy Boost (IV)

Running race 12:53 intensity: (56 @3) + (2:27 @4) + (9:30 @5) 4.14 km (3:06 / km) +35m 2:59 / km
ahr:170 max:187 shoes: Asics Piranha

Swedish XC champs on a flat course in Västerås. 4k, felt actually quite good despite the lack of running and speed training last couple of months. Finished 29th 1min behind the winner (aim was to be max 1 min behind so satisfied with that). First race I was real close to beat Efrem (since he opened way to hard and completely lost the pace on the last hill).

Running warm up/down 6:02 intensity: (1 @0) + (6:01 @1) 0.95 km (6:22 / km) +2m 6:18 / km
ahr:128 max:141 shoes: Energy Boost (IV)

Friday Oct 21, 2016 #

4 PM

Running 31:47 intensity: (17:18 @1) + (13:06 @2) + (1:19 @3) + (4 @4) 6.41 km (4:57 / km) +39m 4:49 / km
ahr:141 max:168 shoes: Energy Boost (IV)

Wednesday Oct 19, 2016 #

6 PM

Running 34:04 intensity: (20 @0) + (15:36 @1) + (14:28 @2) + (2:38 @3) + (1:02 @4) 6.92 km (4:55 / km) +39m 4:47 / km
ahr:144 max:176 shoes: Energy Boost (IV)

Another busy day. Short session with some hill sprints to recover for the weekend.

Tuesday Oct 18, 2016 #

Note
(rest day)

busy work day

Monday Oct 17, 2016 #

6 PM

Running warm up/down 9:02 intensity: (5:23 @1) + (3:39 @2) 1.76 km (5:07 / km) +19m 4:52 / km
ahr:141 max:156 shoes: Energy Boost (IV)

Running tempo 26:43 intensity: (24 @1) + (2:43 @2) + (4:55 @3) + (11:38 @4) + (7:03 @5) 6.97 km (3:50 / km) +70m 3:39 / km
ahr:170 max:180 shoes: Boston Boost

Joined västerås skiclub for their XC-running club champs. 4 laps on a 1.7 km quite hilly course. First lap easy just sitting in the group since I didn't exactly know the lap, push the pace after that and was alone the rest.

Running warm up/down 9:11 intensity: (4:23 @1) + (4:48 @2) 1.71 km (5:23 / km) +16m 5:08 / km
ahr:144 max:153 shoes: Energy Boost (IV)

« Earlier | Later »