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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 10 days ending Jul 28, 2018:

activity # timemileskm+m
  orienteering5 5:49:35 14.95(23:23) 24.06(14:32) 105519 /59c32%
  trail running6 3:31:02 14.62(14:26) 23.53(8:58) 904
  paved running3 2:17:14 10.39(13:12) 16.72(8:12) 484
  Road bike1 2:03:22 31.16(3:58) 50.15(2:28) 370
  Exercises1 7:00
  Total13 13:48:13 71.12 114.46 281319 /59c32%
  [1-5]13 13:21:41
averages - sleep:7.3

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Saturday Jul 28, 2018 #

4 AM

trail running warm up/down 17:18 intensity: (1:43 @1) + (1:10 @2) + (14:23 @3) + (2 @4) 0.85 mi (20:21 / mi) +160m 12:51 / mi
ahr:118 max:139 shoes: Inov-8 X-Talon

Rain for this morning, so stayed in the car , got dressed there, and ran to the start with the garbage bag warm up suit on.

orienteering race 1:14:09 intensity: (1:06 @0) + (20:00 @1) + (11:27 @2) + (41:29 @3) + (7 @4) 2.97 mi (24:58 / mi) +277m 19:21 / mi
ahr:108 max:139 16c shoes: Inov-8 X-Talon

Very technical, lots of rock and climbs. Walked most of the first 3/4.
One 2 minute error and a bit of hesitation on another, but overall my best run this week, but still a ways down in the results. 20th.

trail running warm up/down 13:44 intensity: (56 @0) + (10:44 @1) + (1:29 @2) + (35 @3) 1.07 mi (12:50 / mi)
ahr:93 max:114 shoes: Inov-8 X-Talon

Remote finish, a place that Sam and I had run by last Sunday, so a run back to the car. Met Jean-Claude on the way down, he had a bad day.

Friday Jul 27, 2018 #

8 AM

trail running warm up/down 11:38 intensity: (9 @0) + (5:53 @1) + (59 @2) + (4:37 @3) 0.85 mi (13:39 / mi) +33m 12:11 / mi
ahr:104 max:132 shoes: Inov-8 X-Talon

orienteering race 1:26:06 intensity: (15 @0) + (9:10 @1) + (15:06 @2) + (1:01:35 @3) ***** 3.93 mi (21:54 / mi) +247m 18:20 / mi
ahr:113 max:137 spiked:11/12c shoes: Inov-8 X-Talon

Only 1 error today, but a doozy...20 minutes. So far off and pissed at myself that I went back and ran the leg over, and got it perfect. Back to 39th.

Thursday Jul 26, 2018 #

7 AM

trail running warm up/down 9:53 intensity: (4 @0) + (51 @1) + (3:15 @2) + (5:02 @3) + (41 @4) 0.81 mi (12:10 / mi) +27m 11:01 / mi
ahr:112 max:141 shoes: Inov-8 X-Talon

trail running warm up/down 2:15 intensity: (1:35 @3) + (40 @4) 0.19 mi (11:57 / mi) +20m 8:59 / mi
ahr:132 max:142 shoes: Inov-8 X-Talon

11 AM

orienteering race 55:56 intensity: (12 @0) + (1:55 @1) + (4:06 @2) + (49:24 @3) + (19 @4) ***** 2.56 mi (21:51 / mi) +165m 18:12 / mi
ahr:119 max:138 spiked:8/10c shoes: Inov-8 X-Talon

Only 2 errors today, Many others had problems too...11th place.

Wednesday Jul 25, 2018 #

Event: OO Cup
 
5 AM

trail running warm up/down 16:29 intensity: (6 @0) + (1:04 @1) + (54 @2) + (10:15 @3) + (1:41 @4) + (2:29 @5) 0.91 mi (18:10 / mi) +176m 11:20 / mi
ahr:127 max:148

paved running warm up/down 36:07 intensity: (6:48 @1) + (8:57 @2) + (20:22 @3) 2.55 mi (14:11 / mi) +129m 12:15 / mi
ahr:112 max:131

11 AM

orienteering race 1:21:42 intensity: (9:12 @1) + (13:38 @2) + (57:57 @3) + (55 @4) ***** 3.19 mi (25:37 / mi) +166m 22:03 / mi
ahr:113 max:143 14c shoes: Inov-8 X-Talon

So my luck, or more true, my skill has run out. Made more mistakes today than I had so far in the past months of orienteering. At least 20 minutes of lost, and 40 behind the leaders.
Mapping by old world standards, generalized, which should be fine but I can't seem to consistently arrive where I should be, or cannot sort out the features in the circle. 32nd.

Tuesday Jul 24, 2018 #

2 AM

paved running 38:37 intensity: (7:09 @0) + (17:05 @1) + (13:31 @2) + (52 @3) 2.59 mi (14:55 / mi) +133m 12:52 / mi
ahr:91 max:112 shoes: Saucony Kinvara TR

Run with Judy uphill out of town, and back down the same way.
12 PM

trail running 1:20:01 intensity: (36 @0) + (19:09 @1) + (9:42 @2) + (50:34 @3) 6.01 mi (13:19 / mi) +412m 10:59 / mi
ahr:112 max:137 shoes: Saucony Kinvara TR

Same start as this morning, up out of town. Met Sam and Sandra coming down, then Mark showed up in the car. Sam and he showed me a good route, and he lent me his phone (with map) and I continued up and up through some nice woods, open fields, and over the top to a bigish road. Ran into a herd of cows, and they must have figured I was there to lead them home, as they started to follow me along the road, all the herd following the misguided leader. I crossed a cattle grate and they were finally deterred.

Monday Jul 23, 2018 #

10 AM

orienteering 51:42 [1] *** 2.3 mi (22:29 / mi) +200m 17:42 / mi
7c shoes: Icebug OLX

Training at a Nordic center. Some thick, downfall areas, and some nice open forest.

Sunday Jul 22, 2018 #

8 AM

paved running 1:02:30 intensity: (53 @0) + (4:57 @1) + (6:13 @2) + (50:27 @3) 5.25 mi (11:54 / mi) +222m 10:31 / mi
ahr:114 max:137

Friday Jul 20, 2018 #

Event: O-Ringen Höga Kusten
 

Thursday Jul 19, 2018 #

8 AM

trail running 59:44 intensity: (1:43 @0) + (51:26 @1) + (5:55 @2) + (40 @3) 3.93 mi (15:12 / mi) +76m 14:20 / mi
ahr:92 max:112 shoes: Saucony Kinvara TR

Morning run on the Gula Stigen with Judy.
10 AM

Exercises 7:00 [3]
slept:7.3

25abs,20pushups,40hamballs,50heeldrops
11 AM

Road bike 2:03:22 intensity: (13:23 @0) + (21:30 @1) + (13:20 @2) + (1:15:09 @3) 31.16 mi (3:58 / mi) +370m 3:49 / mi
ahr:105 max:129

Same as yesterday, then past ViksSlot turn off and continuing into Gotsunda with a lap around the block to get to 30 miles.
Swedish medical services have cautioned against outdoor exercising do to the prolonged heat wave, 33C and 42% humidity today. I found the weather pleasant enough for biking, mostly feeling a parched throat from the dry air. No instances of standing still with sweat pouring off which is normal at home this time of year.
C • Heatwave... 1

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