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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 2:46:46 18.62(8:57) 29.96(5:34) 559
  Running4 2:12:02 18.58(7:06) 29.9(4:25) 221
  Chariot-running1 41:53 5.15(8:08) 8.29(5:03) 98
  Intervals1 28:36 4.2(6:48) 6.77(4:14)
  Total7 6:09:17 46.55(7:56) 74.92(4:56) 878
  [1-5]7 6:06:31

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MoTuWeThFrSaSu

Sunday Sep 3 #

10 AM

Running 11:28 intensity: (29 @0) + (9:26 @1) + (1:32 @2) + (1 @3) 1.93 km (5:56 / km) +60m 5:08 / km
ahr:132 max:156

Orienteering 1:03:07 intensity: (3:17 @1) + (4:40 @2) + (19:24 @3) + (35:46 @4) 12.88 km (4:54 / km) +80m 4:45 / km
ahr:160 max:176 shoes: X-talon 212 (IV)

District long champs.
Today I had the speed for victory, but some smaller misstakes in the beginning and a large one on the second last control destroyed the day.
Another 4th place.

splits:
http://obasen.orientering.se/winsplits/online/sv/d...

livelox:
https://www.livelox.com/Viewer/DM-lang-Dalarna/H21...

Running 4:19 intensity: (20 @0) + (3:59 @1) 0.73 km (5:55 / km)
ahr:120 max:138

Saturday Sep 2 #

10 AM

Running 14:27 intensity: (13 @0) + (7:12 @1) + (6:40 @2) + (22 @3) 2.72 km (5:18 / km) +29m 5:02 / km
ahr:141 max:164

Orienteering 34:33 intensity: (18 @1) + (10 @2) + (2:18 @3) + (30:48 @4) + (59 @5) **** 6.34 km (5:27 / km) +49m 5:15 / km
ahr:173 max:180 shoes: X-talon 212 (IV)

Time for the real comeback in Tuna.
Dalarna middle distance district champs.
Nice course in fun terrain outside borlänge. Fast but hilly with quite some intense orienteering. No bigger misstakes, so clearly lacking the speed today. Too little training to be able to hold full speed into controls.
4th place, almost 3min behind Simon Hodler.

splits:
http://obasen.orientering.se/winsplits/online/sv/d...

livelox:
https://www.livelox.com/Viewer/DM-medel-Dalarna/H2...

Running 3:19 intensity: (2:43 @1) + (36 @2) 0.61 km (5:27 / km)
ahr:137 max:148

Friday Sep 1 #

1 PM

Chariot-running 41:53 intensity: (13 @0) + (24:04 @1) + (17:23 @2) + (13 @3) 8.29 km (5:03 / km) +98m 4:46 / km
ahr:141 max:159

Thursday Aug 31 #

6 PM

Orienteering 1:09:06 intensity: (59 @0) + (34:13 @1) + (24:21 @2) + (9:12 @3) + (21 @4) 10.74 km (6:26 / km) +430m 5:22 / km
ahr:141 max:168 shoes: X-talon 212 (IV)

Wednesday Aug 30 #

3 PM

Intervals 28:36 intensity: (9:22 @1) + (9:20 @2) + (6:17 @3) + (2:50 @4) + (47 @5) 6.77 km (4:14 / km)
ahr:152 max:182

Tuesday Aug 29 #

11 AM

Running 41:38 intensity: (4:28 @1) + (25:47 @2) + (11:21 @3) + (2 @4) 9.81 km (4:15 / km) +37m 4:10 / km
ahr:155 max:206

Monday Aug 28 #

5 PM

Running warm up/down 14:11 intensity: (25 @0) + (8:17 @1) + (5:08 @2) + (21 @3) 2.85 km (4:58 / km) +38m 4:39 / km
ahr:137 max:160 shoes: Energy Boost (IV)

Running race 33:40 intensity: (18 @1) + (41 @2) + (1:01 @3) + (5:20 @4) + (26:20 @5) 9.86 km (3:25 / km) +57m 3:19 / km
ahr:176 max:181 shoes: Boston Boost

Blodomloppet, local race in Västerås. Not a great feeling beforehand, but better when we started running. Good pace from the start, could keep up with the front group until 4km, from there to the finish I was bymself with one guy chasing behind.
Finished 4th in 33:39. Not a great time but about 20 s faster compared to last year.

Running warm up/down 9:00 intensity: (7 @0) + (8:41 @1) + (12 @2) 1.38 km (6:31 / km)
ahr:130 max:148 shoes: Energy Boost (IV)

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